30 minute kettlebell workout

First off, how awesome is this workout tank?! One of my (many) favorite things about Pinterest is that it’s helped me discover a ton of amazing Etsy vendors, and Firedaughter Clothing is now high on my list. The workout tanks are perfect. I already can’t wait to buy SUCK IT UP in blue and, being that I live in Boston, it’d be a crime for me to not own WICKED FAST RUNNAH. Wearing this tank makes me feel obligated to take it to the next level with my workout, which brings me to today’s kettlebell sweat sesh…

Set your interval timer for 30 rounds of 40 seconds of work and 20 seconds of rest. You can adjust interval lengths and the kettlebell weights depending on your current level of fitness. You’ll go through the following sequence five times:

  • Kettlebell Swings: This is hands-down one of my favorite exercises. Start with kettlebell down between your legs and, using your arms as a pendulum, swing the bell to eye level by powering through with your hips and legs while keeping your core tight as you stand up straight. Swing back down and repeat. Proper form is important, so watch this (random) video if this is your first time using kettlebells. You’ll notice that I use somewhat of a squatting position at the bottom, and I should mention that I’ve heard some trainers say it should be more of a deadlift. I used 25 lbs.
  • Windmills (Left): Start in a standing position, legs wide, kettle bell pressed above head in left hand. Your left foot should be pointing forward, your right foot pointing out at an angle. Slowly bend down, keeping legs and arm holding kettle bell straight. Touch the ground by your right foot with your right hand, keeping the kettlebell perpendicular to the ground the whole time. Slowing raise up to starting position. I used 15 lbs.
  • Windmills (Right)
  • Kettlebell Swing Punches: This is just like a regular swing except for at the top, bend your elbows wide, bringing the kettle bell in towards your face, and punch it back out (preferably before you whack yourself in the forehead with the kettlebell). I used 25 lbs.
  • Russian Twists: Sit with legs elevated, leaning slightly backwards, and twist from right to left, bringing kettlebell from one side of your body to the other. I used 15 lbs.
  • Goblet Squats: Squat down, legs slightly more than shoulder-width apart, holding a kettlebell. I used 25 lbs.

I really felt this workout in my sides, inner thighs and back the next couple days. Kettlebells make for an amazing workout, and this 30-minute interval routine certainly didn’t disappoint! Form is super important with kettlebell swings, so if you’re just starting out and have any questions, let me know—I’ll locate some good resources online for you.

{tank: Firedaughter Clothing}
{shorts: Under Armour}
{sneakers: Nike Free Run+ 3}

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countdown workout with jump roping intervals

I really felt this one in my butt and obliques the next day, and I consider any workout that makes my butt or core sore a huge success. You’ll do decreasing rep rounds for this one, starting with 10 reps of each exercise and going down to 1 rep of each exercise in the last round. After each round, do 1 minute of jump roping.

Here’s the breakdown:

  • Hindu Squats x2: A Hindu Squat can best be described as a fluid, deep squat in which you roll onto the balls of your feet as you come up. This is one squat variation where it’s okay for your knees to stick out farther than your toes, and they will when you’re at the deepest point of the squat. Keep feet shoulder-width apart and move your arms in a circular motion so that your fingertips brush the ground when you’re at your lowest. x2 = you’ll do 20 hindu squats in the first round, down to 2 in the last.
  • Medicine Ball Cross-Body Chop (both sides): Start by holding a medicine ball by your left foot, in a sort of side lunge position. Your left foot will remain firmly planted, and your right foot will pivot as you stand up and bring the medicine ball across your body (keeping arms straight) and reach it up to the right. Chop it back down diagonally across your body, bending into starting position.
  • Push Ups: You know the drill.
  • Side Plank Lifts (both sides): Start in a side plank position. Lower your hips towards the ground, and then lift upwards, crunching into an arch passed your original straight plank position. Continue lowering and raising.

On a complete side note, do any of you ever visit ToneItUp.com? They’ve got some great workouts on the site and both girls are adorable, but WHAT THE HELL. Victoria’s Secret Angel hair during every workout tutorial? Really? Compared to them I look like some creepy substitute gym teacher doing my workouts. Time to start slowly stepping up my game here…

Happy Monday!

236 rep workout for america’s 236th birthday

America is aging so gracefully. What a bitch.

While none of us will make it to 236 years old, we can hope to make it to 100 by living a healthy, happy life. For today’s workout, you’ll do 1 rep for each year of this country’s life—because what better way to celebrate America’s birthday than by kicking this current obesity epidemic in the big fat butt?

This workout is quick (10-15 minutes) but intense if you push your hardest. Even though it was brief, it got my heart rate racing and I was all sorts of sweaty (attractive, I know). This workout is great for sneaking in to super busy days, or the perfect routine to burn through before going for a run or doing another form of cardio.

  • 30 Star (Spangled) Burpees: In this burpee variation, squat down with hands on ground and jump back into a plank position with your legs stretched outward (in a star position). Jump legs back in, stand and jump, extending arms and legs outward (again, like a star).
  • 30 Frog Hops: Squat down, legs wide apart, with fingers touching ground. Jump upward like frog and land back in starting deep squat position.
  • 20 Side Plank Scissors (Right): In a side plank position, raise top foot upward, keeping leg straight, and then bring back down.
  • 20 Side Plank Scissors (Left): Same thing, different leg.
  • 30 Plank Jacks: In plank position, jump legs outwards and then in (like a horizontal jumping jack).
  • 50 High Knees: Stand tall, hold hands out in front of you, and bring your knees up to meet them, alternating quickly (clearly I’m not actually doing them to speed in the picture…you caught me).
  • 20 Full-Body Crunch: Sit on floor, hands lightly on ground by your sides for support, and lean back with legs outstretched and hovering off the ground. Bring knees in towards chest, sitting up straight to meet them. Lean back, stretching legs straight back outward.
  • 20 Jump Lunges: Start in a lunge position and jump up, landing back in a lunge position with the opposite leg in front. Knees should be bent at a 90 degree angle; watch you don’t bang your back knee on the ground.
  • 16 Chatarunga (Dive Bomber/Down Dog) Push Ups: I’ve heard lots of names for this move. If you practice yoga you’re probably familiar with this motion. For this push-up variation, start in a Down Dog position and dive downward, swooping up into Up Dog. If you have the upper body strength (I don’t quite yet), reverse the movement, swooping back into Down Dog. Otherwise, just return to the starting position.

Happy Birthday, America! I’ll now negate all the hard work I just did in your honor by drinking copious amount of cold beer on the beach all day tomorrow.

How American of me.

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