February Kettlebell Challenge

25 kb

It’s time to love your kettlebell and your body!

This month’s challenge will be 9 kettlebell moves divided up into 3 per week for 3 weeks. My biggest wish for you is that you go up in weight on your kettlebell. (within safe reason-I just went up to a 25 lb because I had been hovering around my 10/15/20’s for too long) I am stronger than that and so are you! I just got all comfy and cozy and it was easy and I liked that for a while. It is so easy to get comfortable. But do you know what doesn’t happen when you get comfortable?

Change!

Here we go week by week, move by move….

Week #1:

Double arm  tricep extensions

kb 1

Up right row

kb 5

Lunge-see picture but also know that you can hold the kb in on your chest instead of out

kb 3

Week #2:

Swing-grab kb from ground with feet shoulder width apart, thrust the kb from  low to high position until the kb is eye level or straight above your head

Single arm row

kb 4

Chest press w/bridge-lay on back with feet on ground, knees bent, press the kb while thrusting (bridging) up and down with each one.

Week #3:

Abdominal twist

kb 2

Bicep curl in low squat-lower down to low squat if you can (if not stand) and hold that position while you curl the kb with both hands, elbows resting on your inner thighs

Deadlift-stand with knees slightly bent/ loose (feet together or shoulder width apart and lower the kb down to almost touching the ground and slowly stand to upright position (arms stay straight the entire time but elbows are not locked)

>>> Notes:

*You will do as many reps as possible but ideally you should burn out around 12 to 15 reps on each set because that is where the weight of your challenging kettlebell should be. I don’t want you wasting your time on light weights and a million reps. Get right to the point and challenge yourself.

>>>Do the workout 3 days a week at 3 sets or rounds of each of the 3 moves then move on to week 2 then week 3. If you can skip a day between so for example do the workout Mon, Wed, Fri. By the time you are done you can then incorporate these 9 new moves at home or at the gym all the time, yay!

*For a warm up you can definitely run through each move at a lighter weight-that is always a good idea. You always want to warm up somehow by stretching, jumping jacks, non-weighted squats, arm circles….get your blood flowing then tackle the task at hand.

>>>Perform all moves slowly and deliberately. It is not a race. Make each one count.

*You will rest 30 to 60 seconds in-between each set. Have water nearby and make sure you eat a protein/carb/sugar meal after. Example: smoothie, chicken/sweet potato/ grapes, eggs/toast/avocado, Fuel up after your workout 🙂

I hope you enjoy challenging yourself these 3 weeks 🙂 🙂

***please, please, please use this challenge as a reason to push yourself and go heavier on your kettlebell if you can!

xo, A

HIIT the DECK 20 min total body workout

hit the deck

 

Hi guys!! Do you know what the most common answer to the question “do you workout” is? “No, I just don’t have time.” TIME-by far the number 1 answer. We are busy people and I know time to work on our bodies is not always conveniently available!! But guess what if you can make a commitment to 20 minutes a day then you can do this workout at home! You should give yourself just 20 min a day and the benefits will be worth it!

What I want to say very politely and with the best of intentions is that YOU HAVE 20 MINUTES. You have time to do a quick HIIT workout!

HIIT consists of short, intense bursts of exercise with either active recovery (like less intense exercise) or complete rest in between.

So I am urging you to buy a few fitness supplies like dumbbells, kettlebells and a mat and hit the deck!

Go outside, let the sun’s rays shine on you and take just 20 minutes to do this quick but effective workout a few times per week!

Start: on your mat in a child’s pose stretch and then pop up to a down dog-holding each for about 20 seconds. Then slowly walk your feet in and raise your body one vertebrae at a time so that your heads comes up last and take 3 deep breaths before you begin your routine.

Kettlebell swings: 15 with a lighter weight KB and then 15 with a heavier weight KB-no break

Rest for 20 sec

DB bicep curls: 15 with your lightweight DB and then 15 with your heavier weight DB-no break

Rest for 20 sec

DB rows: 15 with your lightweight DB and then 15 with your heavier weight DB-no break

Rest for 20 sec

DB triceps kickbacks: 15 with your lightweight DB and then 15 with your heavier weight DB-no break

Rest for 20 sec

Kettlebell swings: 15 with a lighter weight KB and then 15 with a heavier weight KB-no break

Rest for 20 sec

DB Deadlift: 15 with your lightweight DB and then 15 with your heavier weight DB-no break

Rest for 20 sec

On your mat: 20 single leg lifts on each leg, 20 full plank shoulder taps, 20 Mountain climbers

Rest for 20 sec

KB squat with row: 20 with a lightweight KB and then 20 with your heavier weight KB-no break

End: on your mat in a child’s pose stretch and then pop up to a down dog-holding each for about 20 seconds. Then slowly walk your feet in and raise your body one vertebrae at a time so that your heads comes up last and take 3 deep breaths before you end your routine.

That’s it!

Great job and please know… I am proud of YOU!! xoxo, A

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