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Strength Circuit Kettlebell Workout

Set your timer for Stopwatch.  Perform 2 rounds of the entire workout.

1. Walking Lunge w/Figure 8 Kettlebell b/w Legs     20x
2. Side to Side Lunge                                               20x
3. Around Right w/Kettlebell                                     15x
4. Around Left w/Kettlebell                                        15x

Hold in Left Hand:
1. Kettlebell Clean & Press                               10x
2. Kettlebell Squat & Press                               10x
3. Kettlebell Swing                                             10x

1. Walking Lunge w/Figure 8 Kettlebell b/w Legs     20x
2. Side to Side Lunge                                               20x
3. Around Right w/Kettlebell                                     15x
4. Around Left w/Kettlebell                                        15x

Hold in Right Hand:
1. Kettlebell Clean & Press                               10x
2. Kettlebell Squat & Press                               10x
3. Kettlebell Swing                                             10x

1. Walking Lunge w/Figure 8 Kettlebell b/w Legs     20x
2. Side to Side Lunge                                               20x
3. Around Right w/Kettlebell                                     15x
4. Around Left w/Kettlebell                                        15x

Then:
Kettlebell Windmill (Left)                         15x
Kettlebell Windmill (Right)                       15x

Repeat one more time.

Enjoy,
Michele

 

The Spring Fling Workout

 

Since yesterday was the first day of spring, I thought I would celebrate by doing a workout. I used the letters in spring for the exercises. I decided to make it a tabata style workout because I haven’t done one in a while. I threw in a bonus core section at the end. This workout is way more manageable than the crazy one I posted previously. I got a little carried away. My husband suggested breaking the workouts into two parts when I have a day where I just don’t seem to get fatigued. The workout breakdown for today is listed below. If you are a beginner, you can set your timer for 6 rounds and take a break before moving on. If you are following along with me, and you need a break, just hit pause. Remember to work at your level.

Set your timer for :10 rest/ :40 work  24 rounds

1. Side Lunge Hop
2. Plank Bench Jack to Frog Hop
3. Renegade Row
4. Inverted Push-up  (Pull-up)
5. Not So Simple Kettlebell Hop
6. Goblet Squat

Bonus Core: Set your timer for Stopwatch and complete 4 rounds

1. Up Down Plank                                                      10x
2. Tricep Extension                                                    10x
3. Right Side Plank Hip Raise/ Reach through    10x/10x
4. Left Side Plank Hip Raise/ Reach through      10x/10x

Enjoy,

Michele

 

You Have Been Warned Kettlebell Workout

 

This by far has been my most challenging, yet favorite, workout. I can really feel this one in my thighs and my arms, both biceps and shoulders. I have noticed my core getting stronger with all the plank variations. I did 4 rounds of this workout today, but you do what feels comfortable. You will need a weight that is challenging enough to hold over your head for a significant amount of time. You will need a bench or step to lunge to. I also used a much lighter weight for the side planks. I wanted to make sure I kept good form. The 8 lb. dumbbell was very challenging. If you are a beginner, start with no weight or a lower weight. Use what is comfortable and challenging for you. Don’t worry if you can only do 2 or 3 rounds. You can work up to more rounds as you become stronger. You want to focus on your form and the quality of the lift. You will find the workout breakdown below.

1. Kettlebell Swing to Overhead Press w/Alternating Walking Lunges                             20x

2. Kettlebell Swing to Overhead Press w/Alternate Front Bench Lunge                           20x

3. Single Leg (right) Deadlift                                                                                              20x

4. Single Leg (left) Deadlift                                                                                                20x

5. Burpee to Alternate Single Arm Clean & Press to Reverse Lunge                               20x

6. Stagger Feet Side Plank (Right) w/Shoulder Press                                                      15x

(In a right side plank, stagger your feet so one is in front and the other in back. Hold dumbbell in left hand and press up and then back down. Move the foot that is in back to the front and do another shoulder press. Continue doing until you end up where you started. You will be moving clockwise on the floor.)

7. Stagger Feet Side Plank (Left) w/Shoulder Press                                                         15x

(In a left side plank, stagger your feet so one is in front and the other in back. Hold dumbbell in right hand and press up and then back down. Move the foot that is in back to the front and do another shoulder press. Continue doing until you end up where you started. You will be moving counter clockwise on the floor.)

Enjoy,

Michele

 

The 400 Rep Kettlebell Workout

 

It was a cold morning here today and I didn’t feel like shuffling a lot of things around for the workout. So I decided to use my 15 lb. Kettlebell and do an entire workout around a single weight. I did 4 rounds in a little over 35 minutes. If you are a beginner, work in your comfort zone. If you can get through 2 rounds, mark it down and keep track. Then when you do the workout the next time you can push for a third or fourth round. If you need to, lower your weight or do the workout without any weight. You are going for proper form and technique, not speed. Make sure you focus on those muscles you are using. You can keep lighter weights close by so if the weight becomes too heavy you can use a lower weight instead of stopping. Take breaks when you need to.

Set your timer for Stopwatch and perform 20 repetitions of each exercise for 4 rounds.

1. Kettlebell Swing with Alternating Side Squat                                        20x

2. Kettlebell Figure 8 Squat with Alternating Side Leg Lift                        20x

3. Kettlebell Swing to Overhead Press w/Alternating Reverse Lunge      20x

4. Kettlebell Right Arm Roll-up to Get up with Overhead Press                20x

5. Kettlebell Left Arm Roll-up to Get up with Overhead Press                  20x

Enjoy,

Michele

The Feeling Good Workout

 

I had lots of energy today, but I think my allergies were throwing me off. I was only going to do two rounds of the workout today, but I had a difficult time remembering the exercises and even forgot a burpee here and there. I made up for it by doing a third round. You work at you own pace. If you are a beginner, you might want to do 1 time through and take a 30 second to a minute break before starting the second round. This workout is for quality of the exercises, so please don’t rush through them just to finish. The workout breakdown is below. You can either hit play and follow along with me, or write it down and do it at your convenience.

Set timer to stopwatch.

1. V-hop Plank/ Oblique / Mountain Climber Burpee Combo                      10x

(Hop Right then left, hold in plank and bring straight right leg to right side and then left leg to left side. Lay down on mat and roll over. Hold and do 10 mountain climbers and hop into a burpee. Repeat from other side.)

2. Side to Side Lunge (Touch the ground in front of foot.)                           20x

3. Sumo Walks                                                                                             20x

(In a sumo squat position. Twist body and rotate around. Stay low)

4. Right Reverse Cross Over Lunge to Knee up                                          15x

5. Left Reverse Cross Over Lunge to Knee up                                             15x

6. Burpee Hip Lift Combo                                                                             10x

(Hop into a plank and bring the right knee under the chest with the knee cap facing the floor. Hold and do 3 hip raises. Place foot back in plank position and hop into a burpee. Repeat on the left leg.)

7. Stagger Squat/ Lunge Combo Burpee                                                     10x

(Weight on floor on the right side. Flip weight to right shoulder and step right foot back so the toes are lined up with the left heel. Lower down into a squat with the heel of the right foot lifting off the floor. Raise up and lunge back with the right leg. Lower bag back to the floor on the right and do 3 lateral hops over the bag. Hold for a burpee. Repeat on the left side.)

8. Right Side Plank Hip Raise                                                                      15x

(Hold in a side plank and reach the left hand under to the right hip. Hold in a straight line and raise the hips up and then back to start.)

9. Left Side Plank Hip Raise                                                                          15x

(Hold in a side plank and reach the right hand under to the left hip. Hold in a straight line and raise the hips up and then back to start.)

Repeat 2 more times.

Enjoy,

Michele