Quick Kettlebells

Posted: May 15, 2015 in Announcement

a quick outdoor workout when you don’t have a ton of time! this happens more in the spring and summer with so many fun plans!

Warm up:

5 push ups, 10 air squats, 5 burpees (5x)

Main set:

100 KB*

*20 kb swings, 20 (10/10) single arm swings, 20 overhead swings, 20 alternating single arm swings, 20 kb swings 

1.5 mile sprint

100 KB*

I recommend 35/40lbs+ for women, 45/50+lbs for men.

Enjoy!

I don’t know about you but the holidays don’t make me want to sit still.

The gym is SO crowded, which isn’t super fun, BUT for a fitness lover like me it’s sort of exciting! It’s a time where maybe I can convert a few more people into lovers like me!!

I was in the mood for some serious toning so I grabbed a set of 20lb weights (heavy for me!) and got to work! Had to do a little 12 days of Christmas style countdown:)

2 mile warm up, increasing speed every .20 miles

4x
12 low squats
11 overhead shoulder press
10 lunges ea side
9 bicep curl
8 dead lift
7 upright row
6 low squats
5 overhead tricep
4 lunges ea side
3 tricep push ups
2 dead lift
1 manmaker

ENJOY!!!

I like to mix things up with the traditional burpee by adding on- this one is crazy hard but so good. Burpee tuck jump lunge jump- and ideally you come out of the tuck jump and land in your first lunge jump! Good luck!!

Warm up:
1 mile FOR TIME

Main set:
21-15-9

*Burpee tuck jump into lunge jump (2=1 on lunge jump)
*Overhead seated shoulder press
*Broad jump squat thrust
*Upright row
*Double squat to jump over (high bench or box)
*Side straight arm shoulder raise

Between 21,15& after 9– do 50 walking lunges (1=1)

Warm down:
After 9- another mile for time:)

Enjoy!

Holiday Survivor Challenge!

For those of you who do not know- I just had our second baby and haven’t been posting as frequently!

Each year I do this holiday challenge to keep folks moving and motivated through the hardest months of the year. It started October 31 but it’s not too late! All categories required but if you have an injury, let me know and I can give you a modification.

It’s free!

Will be back up and posting soon:) in the meantime, holiday challenge awaits!

Enjoy:)

20&3

Posted: September 2, 2014 in No Equipment Needed, Treadmill/Running

No equipment needed here!!

5 min warm up of choice

4x 20 hand release push ups, 3 burpees
.50 run
Repeat 1 set of 20 push ups 3 burpees when back from run

4x 20 low air squats, 3 burpees
.50 run
Repeat 1 set when back

4x 20 walking lunges arms overhead, 3 burpees
.50 run
Repeat 1 set when back

4x 20 full sit ups, 3 burpees
.50 run
Repeat 1 set when back

ENJOY!:)

I took a class today in Charlotte that inspired this countdown! Changed it up to add some cardio intervals and a few extra plyometrics for your enjoyment:)

Warm up: 5 minutes cardio of choice

(30-20-10 stay the same each round)

Set 1:

  • 35 shoulder press
  • 30 weighted squats
  • 25 shoulder press
  • 20 hand release push ups
  • 15 shoulder press
  • 10 burpees
  • 5 shoulder press

Run .50

Set 2:

the 35-25-15-5 goes to box jump

Run .50

Set 3:

the 35-25-15-5 goes to reverse lunge with bicep curl

Run .50

Set 4:

the 35-25-15-5 goes to tricep dips

Run .50

FINAL SET at end:

10 reps of everything,

  • 10 shoulder press
  • 10 box jumps
  • 10 reverse lunge with bicep
  • 10 tricep dip
  • 10 squats
  • 10 hand release push ups
  • 10 burpees

ENJOY!:)

 

Just a little workout to brighten your week! To be done indoors – perfect for a too hot or rainy day.

1 mile run

40 24kg kb snatches (20 each arm)

4x
10 burpee pull ups
250m row

4x
10 burpee box jumps
250m ski erg (this is a standing rower- most gyms have them! If not, do regular rower)

40 heavy (36kg) kb swings

1 mile run

ENJOY!:)