Kettlebells, Bodyweight and Sprints

One of my favorite parts of travel is experiencing a new fitness environment.  Hotel gyms are always hit or miss, but that’s half the fun!  I actually find that different equipment and a different view breathes new life into my routine.  The facility at the Ritz Carlton at Kapalua is definitely one of the better ones I have been in.  Despite all the big machines though, I kept it simple today and went with what I know best, Kettlebells and Bodyweight.

This circuit requires 9 rounds!  Yes, that many.  But not to worry, it allows for some switching up as you go.  There really is no wrong way to do this because the goal is more to limit your rest time and keep the heart rate up as you go.

20 Kettlebell Swings (2 arms or alternating)

15 Squat Variations (Cleans/Thrusters/Goblet Squats)

10 Lateral Bounds

5 Pushups or Heavy Bent Over Rows

After I was dripping in sweat from this, I had some extra energy in the tank and decided to hop on the treadmill and do a 10 minute challenge!

30 second Sprint (I did 8.6 speed/2.0 incline), 30 second rest.  This is definitely worth a try to finish off your next workout, thank you Jill Coleman for the idea!

Happy Thursday!


Published by shawnfarmersese

I'm Shawn, Performance Coach at Golfletica in Bellevue, Wa. I specialize in bringing out the awesome in athletes, especially golfers. 13 years ago I graduated from the home of the 2010 FCS Football Champions (Go Eags!) with a degree in Exercise Science and a broken down body from playing college golf. That lead to my mission to help the world move better, with less pain and killer dance moves. Thanks to the help of my partner in crime Dr. Harry Sese, not only am I playing pain free golf but I get to witness lives change everyday through the power of teamwork. Check out more at our website

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: