Day 441: Box Jumps and Kettle Bell Swings

I hit another 3-day streak thanks to logging 7.5 hours of sleep even though I have woken up 3-4 times per night each of the last three nights. 

I went to the gym up the street from me today for the first time and used a free day pass so that I could get a feel for it. 

I loved all of the options it provides including permanent TRX bands, Concept2 rowers, a full selection of kettle bells, boxes and medicine balls as well as a variety of other equipment. The only thing that’s missing is battle ropes, unless they’re hiding somewhere. 

While I was there I decided to take advantage with a compound movement cardio session: 


  • Dynamic Stretching

Main Set

  • 4 x 25 reps - 24” box jumps
  • 4 x 25 reps - kettle bell swings (1 set - 12kg, 3 sets - 14kg)
  • 1 minute rest between sets

I was really happy to use a box height that was challenging and that I had to drive my hips through to conquer. 

That box is 6” higher than the gym bench that I was using and the second to the highest box available before you have to start adding plates on. 

Before my injuries my PR was multiple reps with two plates on top of the tallest box. I’m not sure of the measurement but suffice it to say that it was hard. 

It felt amazing doing kettle bell swings again. They are among my favorite exercises and I missed doing them. After testing myself with the 12kg I jumped up to the 14kg for the remaining sets. 

While I could have jumped on the rower or another machine to finish off the workout, I was already drenched in sweat and happy with the work that I had put in. The workout was a good way to target my entire body. 

Moving forward I will begin programming my days the night before with three days of lifting and two to three days of HIIT cardio/compound movements and core work. 

I will change the movements, number or sets or reps for each exercise during every workout to keep my muscles from becoming complacent. 

Laura and I went to see The Martian in 3D today. Neither of us have read the book yet. The movie was incredible and was the first movie that we have seen in 3D in a long time. 

After the movie we went for dinner before picking up a movie to watch in bed while we just relaxed. 

Tomorrow I plan on heading back to the gym for a chest and tricep workout which I am very much looking forward to.