sweaty kettlebell workout

Hi and happy weekend! Hope you’ve been enjoying your Sunday so far. I wanted to pop in to share the circuit workout I completed Friday morning! It was tough but short… perfection. Don’t forget a towel!!


For this workout, you need a kettlebell, a jump rope (or you can do jumping jacks), a box or elevated surface and a bench. Set a timer and do each move for 1 minute. Complete the circuit 2x through for a 20 minute workout (may be a little longer than 20 so you have time to rest as needed).

The moves –>

  • KB squat –> upright row: Hold kettlebell in both hands, perform a regular squat. On the way up from the squat, pull the kettlebell up toward your chin (but not past shoulder level)
  • Alternating KB swings: One-armed kettlebell swings. Switch hands at the top. Here’s a video. Remember, this is a lower body exercise, so really drive from your hips on the way up!
  • Burpees –> box jump: Find a box or stable raised surface (test jumping up to it to make sure it isn’t too high – DON’T SMASH YOUR SHINS)



  • KB deadlifts: perform a deadlift holding a kettlebell
  • 180 jump lunges + squats: Start facing one direction in a lunge position (make sure your knee does not shoot out over your toes). Jump up while turning to face forward into a squat. Jump up again and turn the other way into a lunge with the opposite leg in front (180 degree part of the exercise… not 180 jump lunges, kill me). Jump back to the front to the squat and continue!
  • KB goblet squat: Hold a kettlebell and perform this low squat



  • Plank jacks: Plank position, jump feet out and in. Here!
  • KB lunge exchange with squat hop: Holding kettlebell in right hand, step right leg back into a left lunge while passing kettlebell underneath left thigh to left hand, stand back up. Kettlebell in left hand, step left leg back into a right lunge while passing kettlebell underneath right thigh to right hand. Keeping right leg in low lunge position, bring left leg forward to meet it into a squat (hold kettlebell with both hands) and perform a small hop. Keep going!
  • Traveling burpees:


  • Bench hops:


*Remember to consult your physician before beginning a new exercise program!


I need to share this amazing spin on a grilled cheese that I made Thursday night. It’s a BEAK sandwich (thanks to Suzi for the name), and I want 100 of them. Bacon, Egg, Avocado, Kale… BEAK!

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Served with some tomato soup for dipping of course. On the sandwich: 1 garlic & herb Laughing Cow cheese wedge, sautéed kale, a little TJ’s reduced fat shredded cheese, 2 slices turkey bacon, 1 egg (I cooked it through so it was non-dippy since this meal was messy enough already) and 1/4 sliced avocado. YUM.


Saturday morning, I finally did a long run! Made it 10 miles and did not thaw out until that afternoon. I didn’t check the temperature until I got back, and it was 10 DEGREES. Gross. Better than 100 degree running, though.


Layered up and packed my fuel, water and not enough tissues.

photo 3 - Copy (5)My “it’s 6am on a Saturday, what am I doing” face

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My water bottle and Gu froze during the run. Awesome. Then I dropped one of my beloved margarita shot bloks on the ground but I picked it up and ate it anyway. Don’t worry, I killed off any bacteria it may have picked up by drinking an actual margarita that night, but I’ll get to that later.

I am weird and don’t usually listen to music on my longer runs. Instead I catch up on podcasts, like my favorite, The Chalene Show. I’ve been creepily obsessed with Chalene since college, and her podcasts are excellent. I’m now a huge fan of this Michael Hyatt dude, too. SET ALL THE GOALS.

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I refueled with avocado/egg toast (avocado on the side because one half is not enough) and TJ’s garlic salt on top.

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THEN, I was off to my Girls on the Run training! I will be a head coach at a school here in Nashville starting in February, and I am SO excited. I feel a lot more comfortable with the idea of coaching after spending a day at the training. Plus, we got to hang out at the Tennessee Titans training facility. So cool.

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We learned about the history (‘herstory’) of GOTR and policies during the morning session, and then after lunch (Jason’s deli was provided), we headed out to the bubble to practice a couple lessons on the turf!

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We finished up about an hour early, so I met up with Brent and a few friends to watch some football!


Love any excuse to wear workout clothes to a bar. Tried out Taqueria del Sol for dinner and MARGS. Trio of salsas = incredible. I’m not sure what was in the darker salsa, but I wanted to drink it and marry it.

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This morning, Brent and I went to  Pinewood Social for brunch. My brother gave me a gift card for Christmas – thanks, Richie! I need to go back sometime to go bowling (they have karaoke too!).

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It was a really cool atmosphere. Unfortunately, they do not serve mimosas at 9am though (what the heck?!). The food was not anything special (especially considering the price), but they do serve the coffee sweetener like this:

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Here’s a bottle of chemicals for you. Serve it with teeny tiny adorable spoons

I got the goat cheese omelet (with spinach and mushrooms). Salad for breakfast? Ok! Not the best omelet I’ve ever had, but you can’t go wrong with goat cheese.

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After brunch, we stopped at Dick’s Sporting Goods, and I got TWO new pairs of shoes. I’ll show them to you this week. You can hang there in suspense until then.



Locals, have you been to Pinewood Social? Thoughts?


Have you ever volunteered with GOTR?


Go on a run this weekend?! TELL ME ABOUT IT.

9 thoughts on “sweaty kettlebell workout

  1. Because of my work schedule I can’t be a coach, but I am signing up to be a running buddy for GOTR! So excited! haha and my Chalene obsession started because of you and is still going strong….

    Liked by 1 person

  2. Pingback: cocktails & cookbooks | fitsickle

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  4. Pingback: 15 minute jump rope & burpee HIIT workout | fitsickle

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