I’ve teamed up with Stylerunner and adidas for City2Surf, so I have been training more and more to prepare myself. I bought new kettlebells on the weekend – so Jonathan reset our workout routine. If you’d like to join in, here is a high intensity (HIIT) kettlebell exercise routine that works the entire body.

style runner


  1. Pen
  2. Paper
  3. 1 or 2 8KG kettlebells
  4. 2 x 5kg kettlebells or plates
  5. Stop watch or phone

It’s a ripper of a thing. It burns! Areas we’re working out include: the hips, core, shoulders and arms. We’ll be working out in intervals (HIIT)


The idea is to complete this in 12 minutes (inclusive of breaks). It’s hard, but it’s a good one! There are SIX different exercises to complete! Let’s get into things!

1. Kettlebell Swings (click here to see what this looks like).

HOW TO: Stand with feet shoulder-width apart, toes pointed out, and knees slightly bent; look straight ahead. Hold a 8kg kettlebell (a good starter weight) between your legs using a two-handed, overhand grip. Keeping the arch in your lower back, bend your hips back until the kettlebell is between and behind your legs; squeeze your butt to extend your hips and swing the weight up. Let the weight swing back between your legs as you bend your hips and slightly bend your knees.

These are new to me! I have never worked with kettlebells before. Yesterday was my first go at doing these and they are the perfect exercise to overcome the negative effects of sitting all day. Ah, that’s definitely what I need. Working on a computer all day kills my back!

DO: 30 second on, 10 seconds off. Repeat three time!




2. Spider Pushups or as I like to call them; Spiderman Pushups (Click here to see what these look like).

HOW: Start in standard pushup position. As you lower your body toward the floor, lift your left foot, swing your left knee out sideways, and try to touch your knee to your elbow.As you push back up, return your foot to the starting position. Switch legs for the next pushup.

I laughed the first time I saw JD completing these. They’re pretty funny to watch, but gosh they work you out!

style runner

DO: 30 second on, 10 seconds off. Repeat three time!

3. Jump Lunges (Click here to see what this looks like)

HOW: Begin in a lunge position. Jump up and quickly swap leg positions in mid-air, whilst keeping your torso straight. Raise your hands to gain height. Land in the lunge position bending your knees to absorb the impact.

These will KILL your legs. Just a warning, but they are so good and will get fantastic in the long run. They are a new way I am doing lunges – normally I do weighted lunges or walking lunges, but these are next level.

DO: 30 second on, 10 seconds off. Repeat three time!



4. Plank Jumps (Click here to see what this looks like)

HOW: Start in a full plank position, feet hip-width apart.Pull those abs in tight, bend knees, and shift your weight into your arms. Jump up, lifting hips up in the air to bring feet into hands, landing in a tuck position on the balls of your feet. Quickly jump feet back out to plank position.

Ah, I couldn’t finish these tonight. I’m pretty annoyed at myself – they were the final exercise I had to complete and I just couldn’t finish. Jelly legs all round. Like I said – this one is a killer.

DO: 30 second on, 10 seconds off. Repeat three time!




DO: 30 second on, 10 seconds off. Repeat three time!

5. Kettlebell high pull (Click here to see what this looks like)

HOW: Stand with your legs shoulder width apart, bend at the knees, take the kettlebell in both hands – bring up to your neck, then lower it back to the ground.

These are actually pretty fun. I know you may not think of exercise as “fun”, but I always have the things I love to do Vs the things I just hate.

DO: 30 second on, 10 seconds off. Repeat three time!


6. 5kg Shoulder press (Click here to see what this looks like)

HOW: Hold a dumbbell in each hand, while standing (sit on a bench if you’d prefer). Plant your feet firmly on the floor about hip-width apart. Bend your elbows and raise your upper arms to shoulder height so the dumbbells are at ear level. Push the dumbbells up and in until the ends of the dumbbells touch lightly, directly over your head, and then lower the dumbbells back to ear level.

I’ve done these a bit over the past year, they’re a really great exercise to integrate into your workout each week.

style runner


adidas tights, adidas jumper, adidas Energy Boost sneakers and adidas sportsbra all from Stylerunner and also adidas Australia.

Can not wait to run this Sunday! So thrilled to be part of a great team!

Author: Ally Carey

Hi, I am Ally, a writer and creative at Substance. I have worked in the fashion industry for 6+ years as a model and now on Substance. Substance is a lifestyle blog about fashion, beauty, health and self-improvement; hoping to inspire you to live a life filled with Substance. For more: @AllyMayCarey

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