Posts Tagged ‘Kettlebells’

Sometimes I need a swift kick in the ass to get back into this blog so what better way than a glutes workout?

Nothing can replace heavy squats, hip thrusts, deadlifts and the like but sometimes switching it up can bring amazing results.

Decided to stay at home for today’s workout so here is what I did:

-Superset – 5 rounds of:

  • Seated Band Hip Abduction x 20
  • BW Hip Thrust with Band around thighs x 20

-10 sets of 10 KB Deadlift (90#) with 30 seconds rest between sets

-Tri-Set – 4 rounds of:

  • Single Leg Romanian Deadlift with Heavy Thick Band x 15 each
  • Goblet Squat (35# KB) x 15
  • Barbell Good Mornings (35#) x 15

-Tri-Set with Medium Band around ankles- 3 rounds of:

  • Lateral Steps x 20
  • Monster Walks Fwd/Bwd x 10
  • Standing Hip Extension x 15 each

-Finisher:  50 reps Donkey Kicks each side with medium Band

-Cardio:  Tabata KB Swings with 35# KB (20 seconds on/10 seconds rest x 8 rounds)

Give it a try and let my know what you think in the comments below!

 

 

 

 

Hey guys!  Been busy as usual so here’s what I had time for today:

5 Rounds

Using a barbell with moderate to heavy weight, DBs, and a KB:

15 BB Deadlifts
1 BB Hang Clean
5 BB Push Press
15 BB Bent over Rows
10 DB Push Jerks
10 Single arm KB High Pulls
15 KB Overhead Tricep Extensions
15 minutes bike before and 10 after

Enjoy!

I know it’s been awhile since I’ve written a blog.  I’ve been fighting a serious case of writer’s block…oh well, it happens.  I’ve also been struggling a bit with getting motivated to get my workouts in.  My best time to workout is first thing in the morning but with all the craziness of the summer:  work schedule, kids, etc. my workout time is never the same from day to day.  Most of my workouts have been at home as well which has forced me to be a bit creative at times.  With limited time, limited equipment, and constant interruptions from my kids, I’ve found that performing circuits is the best way to get in both my weights and cardio/conditioning in a shorter amount of time.

Here’s today’s workout I performed with emphasis on back and biceps:

10 minute warm-up on bike

Perform the following circuit of exercises 4 times through with as little rest as possible (use weight heavy enough that the last few reps are tough):

  • Pull-ups x 10
  • DB Curls x 10
  • Kettlebell Swing x 20
  • 2-Arm DB Row x 10
  • DB Reverse Curls x 10
  • Jump Rope x 50
  • Kettlebell Pullover x 15
  • In & Out Band Curls x 20 (Alternate curling band in toward your chest and out to the side keeping elbows locked in at your sides)
  • Fast feet on bottom step of staircase x 50
  • Single-Arm T-Bar Row with Barbell x 15 each side

 

After performing this circuit:

  • DB Back Flye 2 x 15
  • Band Straight Arm Pulldown 2 x 20
  • TRX Inverted Rows x 100 (as many sets as it takes to complete 100:  50 reps with neutral grip and 50 reps with pronated grip)

Finish the workout with 10 minutes of Jump Rope…well, in my case today, I got another 10 seconds of cardio when I walked into the giant spider web that was across the gate of my fence 😛

Try it and let me know how you do!

Leg Circuit

Posted: July 17, 2014 in Fitness
Tags: , ,

I have found that one of the most difficult workouts to complete at home successfully is legs.  When most people think of a leg workout (myself included), they think of heavy squats, leg presses, leg extension, etc.  I don’t know about you, but I don’t think I could safely clean and press the amount of weight I would want to squat at home.  I certainly don’t have a fancy leg press or leg extension machine at home either.

So, my favorite way to do legs at home is to complete a circuit and utilize a lot of unilateral moves.  The following is the circuit I completed at home today using only a few kettlebells and a step.  It took me about 1 hour to complete 4 total rounds (including interruptions from my kids, the phone, and a few curious bees)…

IMAG3604-1

All exercises were done back-to-back with little-to-no rest.  I used 15 reps for all of the exercises with the exception of the medicine ball squats (20 reps).  So, grab your Top Secret Nutrition Pump Igniter or Cardio Igniter (’cause either one will do!), warm-up and GO!

  • Kettlebell (KB) Goblet Squat
  • KB Stiff-Legged Deadlift
  • KB Sumo Deadlift
  • KB Step-Up
  • KB Bulgarian Split Squat
  • KB Deficit Reverse Lunge
  • Bodyweight Unilateral Box Squat
  • Bodyweight Squat with Medicine Ball Squeeze (medicine ball between knees, fast reps – if you drop the ball, start over! :-P)
  • KB Calf Raise Farmer’s Walk (about 50′ x 2)

Take a few minutes between each circuit to rest and complete 2-4 circuits total.  It may not be heavy but I was certainly sore afterward!

If you decide to give it a try, let me know how it goes!

There really is no need to spend hours at the gym.  Sometimes I don’t even get to the gym…I’ve created quite the home gym over the last few years and to me, spending money on key pieces of equipment makes me much happier than spending money on shoes and handbags (don’t get me wrong, I love those too)…

Monday was a super-busy day for me (as usual) between work, family, dinner, softball games, etc.  I had just over one hour during a break in the action to squeeze a workout in at home.  I saved a few minutes afterwards for a shower…you’re welcome.. 😉

I used an adjustable dumbbell set and a few kettlebells (but you can used dumbbells for the entire workout if you want):

I performed all the exercises in the order listed, took a 1 minute break after the end of the circuit, and completed 4 total circuits.  I did a quick light aerobic warm-up for about 5 minutes:

  • Dumbbell Curl to Overhead Press x 15 reps
  • Heavy Kettlebell Swings x 20 reps
  • Dumbbell Tricep Kickbacks x 15 reps
  • Renegade Row x 10 reps each side
  • Unilateral Bent-Over Row with Kettlebell x 15 reps each
  • Burpees x 10 reps
  • Reverse Lunges x 10 reps each
  • Russian Twist x 20 reps
  • Unilateral Floor Bridge x 15 reps each
  • Plank with Alternate Leg Lifts x 10 reps each
  • Kettlebell Deadlift x 15 reps
  • Unilateral Kettlebell Thruster x 10 reps each
  • 3-way Delt Raises x 10 reps each (Front, Lateral, and Bent-Over)

That completes 1 cycle.  Rest for about a minute to grab some water and catch your breath and then go again!  This type of workout gives you the best of both worlds (as long as you use a weight that is challenging).  Not only are you stimulating each major muscle group, but your heart-rate remains elevated for the entire hour for that fat-blasting effect.  I try to do a workout like this about once per week in between my other “standard” weightlifting routines.  If you decide to try it, let me know how it goes!

 

If you know me fairly well, you know that I dread cardio…but for many, including myself, it is an essential part of a fat-loss program.  As I’ve said before, the order of importance for a proper fat-loss program is 1.  NUTRITION, 2.  Resistance Training, and (a distant 3rd…) 3.  Cardio.  While doing some form of steady state cardio can and often should be included in a program, in my opinion, it should NOT be the primary method you use for fat loss (unless of course recommended by your healthcare provider).

I prefer many other methods including HIIT, CardioAcceleration (you’ll be familiar with this if you’ve read any of Jim Stoppani’s work), and complexes and other “finishers”.  I’ve previously written a blog on Barbell Complexes for fat loss and you can read it here:  https://fitgirlkris.wordpress.com/2013/09/04/barbell-complexes-for-strength-conditioning-and-fat-loss/ .  There is a huge variety of other “finishers” that you can tack onto the end of a resistance workout to aid in fat loss without ever setting foot near a treadmill.  These forms of cardio can be included 3-4 times per week depending on your overall intensity and need for rest (the other days you can add in a little bit of steady state cardio if you want to).  Don’t forget your Top Secret Nutrition Cardio Igniter!

So, here is what I’m planning to do to finish off my next workout (or in place of it if I’m unable to get to the gym)…who’s with me?  It should only add about 10-15 minutes to your total workout time (you’ll need 1 heavy Kettlebell and 2 moderate weight Kettlebells):

  • 2-arm KB swings (using the heaviest KB you can handle) x 20 reps
  • KB Thrusters (using the 2 moderate weight KBs) x 20 reps
  • Sumo KB High Pull (using 1 or 2 moderate weight KB(s)) x 20 reps
  • KB Renegade Row x 20 reps

Perform these 4 exercises in a row with no rest.  Rest for 60-90 seconds.  Repeat for 2-4 cycles (depending on how intense your weight-training routine was).  This can also be performed as a stand-alone routine on days you are short on time but want to do something (ahem…that will be me this week because my kids are on Spring Break)…have fun!

Sounds like a circus! Today’s blog is going to be one of my favorite at-home circuit workouts using 4 pieces of equipment (yes, I get bored easily…) This workout can be done using one circuit alone repeating 3-5 times, 2 circuits, or all 4. Use your imagination or whatever equipment you have available.

First, make sure that you warm-up appropriately for at least 5 minutes. Then, go!  Each exercise should be performed for a total of 10-20 reps depending on your level of fitness.  Another option is to time each exercise (i.e. 30 seconds per exercise):

Circuit 1: Medicine Ball

  • Squat and Lift – squat down, tap the ball to the floor and lift overhead as you push out of the squat
  • Wood Chop – make sure to do both sides!
  • Standing Torso Rotation – perform fast but under control!
  • Overhead Ball Slams (unless you live in an apartment with downstairs neighbors!)
  • Lunge with Rotation

Circuit 2:  Kettlebells (can use Dumbbells too!)

  • KB Swing (one-arm or two arm)
  • Renegade Row (requires 2 Kettlebells or Dumbbells) – plank position with hands on bells, then alternate rowing
  • Single arm KB Snatch – both sides!
  • KB single leg Romanian Deadlift
  • Goblet Squat

Circuit 3:  Barbell (a variation of Cosgrove’s Complex)

  • Deadlift
  • Romanian Deadlift
  • Bent-over Row
  • Upright Row
  • Military or Push-Press
  • Back Squat

Circuit 4:  TRX

  • Push-Up
  • Row
  • Bicep Curls
  • Overhead Tricep Extension
  • Assisted Pistol Squat
  • Plank to Pike (with feet in loops)

If you’re up for the challenge, repeat from the top!  Also, make sure to cool-down for 5 minutes and stretch.  If you decide to try this, let me know how it went!

 

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