Body Force Fitness

Alternating Reality is our workout of the week.  This is a kettlebell workout comprised of 4 exercises. Each exercise alternates sides that are working and the reps increase and decrease through the workout.


The Workout

Alternating Reality

            Complete as Prescribed.

            5 – 6 – 7 – 6 – 5 – 4 – 3 – 4 – 5

Side 2 Side Goblet Squats

Hand 2 Hand Swings

Alternating Overhead Press

Get-up Sit-up


Recommended Weights:        18-24 Kg KBs and 30# Med Ball for Men,

8-14 Kg KBs and 20# for Women

How to perform Alternating Reality


If you are not familiar with any of the movements in this workout, ask a coach.

Warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.


Alternating Reality

You will need a couple kettlebells, but may want a couple of different weight for this workout (see recommended weights above). There is no timed element to this workout. You can choose a lighter weight and try to work through the rounds as fast as possible without taking breaks, or you can use heavier weights and take more breaks turning this into more of a strength workout. Choose weights that will challenge you but that is not too heavy to compromised form.

After you complete a warm-up, grab your kettlebell and get started. Challenge yourself.


The Workout

This workout can be performed as either a strength or a cardiovascular workout. It all depends on the weight of the kettlebell you choose as noted above. These exercises, with the exception of the get-up sit-up alternate sides and the rep count is per side.

Side 2 side goblet squats work squats along with alternate lateral movements. Goblet grip the kettlebell starting with your feet together. Step out to one side, squat, come back to center, then repeat on the other side.

Hand 2 hand swings work the hip hinge movement with an alternating anti-rotation element. Perform single arm swings, switching hands at the top of the swing. Focus on hip drive and keeping your shoulders square.

Alternating overhead press will work your shoulders. Rack grip your kettlebells one at a time press a kettlebell overhead to full extension. Alternate sides each rep.

Get-up sit-ups will work rotational core muscles. You will perform all the reps on one side then switch to the other.

This is not a long workout. If you want to make it a real challenge, go through it 2 times in a row. Go through it with a heavier weight the first time, then go lighter the second time through trying not to take a break.

We have an extensive library of workouts just like this on our YouTube channel to provide challenging workouts for you.  Be sure to check them out and subscribe to our channel to stay up to get our latest videos.


Watch the Demonstration Video

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