Exercise your mind and body

Posts tagged ‘WOD’

My Kettlebell Workout Routine


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I love kettlebells and over the years I’ve gotten to really like a few exercises, it’s a great piece of equipment for a total body workout and cardio all in one. Below is my Kettlebell workout give it a try and let me know what you think. I use bell that are 25 lbs-35 lbs, working my way up the bell ladder.
If you’re a beginner, pick a few of the exercises and complete them in a sequence workout doing 3 sets of 12-15 reps each. If you’ve been around the block or two, try to get through the whole sequence two times through doing 12-15 reps of each exercise.
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kettlebell-swingKettlebell Swing

Kettlebell Around the worldAround the world
(keep your core tight)

Kettlebell bridge pulloverBridge Triceps Pullover

Kettlebell Double Rack SquatDouble Rack Squat

Kettlebell Leg +Hip-Raise

Toe Touch

KB Lunge-Pass-ThroughPass Through Lunge

Kettlebell One Arm Swing & PassSingle Arm Swing

KB Turkish Get UpsTurkish Get Ups

Kettlebell Russian Twist 2Russian Twist
(side to side)
Kettlebell Single Leg Deadlift
Single Leg Deadlift

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Sit Ups

KB Figure8 Squat with KBFigure 8 + Squat
(Keep core tight, back straight)

Kettlebell-Press-and-Clean_ALLClean & Press

 

My Backyard Gym Workout


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(I had an old soccer ball that I turned into a 12 lb weighted ball by filling it with cat litter (or you can use sand) & taping it up.) 

Weekend Workout
Who says you need a gym to get in shape.  Here’s my backyard workout routine that will get you sweating .

12 Reps  ~ 3 Sets  (30 sec rest after each set)

  • Wall Ball Squat
  • Walking Lunge with Weighted Bar 
  • Weighted Bar Biceps Curl & Overhead Press
  • Stability Ball Lower Back Extension
  • Stability Ball Feet Elevated  Triceps Dip
  • Dumbbell Burpees
  • Box Jump (using my deck stairs)

6 Week Shred Workout Routine


Monday I started this 6 week shred workout plan and so far it’s awesome.

Here’s the link if anyone wants to try it and do it with me.

six-week-shred-torch-fat-with-hiit-100s

http://www.bodybuilding.com/fun/six-week-shred-torch-fat-with-hiit-100s.html

Slim Down 30 Day Challenge Weigh-in #3


Slim down Challenge

weekly-weigh-in

Starting Weight: 160.0 lbs
Current Weight: 158.5

Total Pounds Lost: 1.5 lbs
Goal Weight: 152.0 lbs

I’ve lost 0.5 lbs for my 3rd weigh in.  I’m not doing so good but at least it’s still a loss. 

Week 1 (Sept 1-7): 159.0   (-1.0 lbs) :-) 
Week 2 (Sept 8-14): 159.0 (-0.0)   :-( 
Week 3 (Sept 15- 21): 158.5 (-0.5) 
Week 4 (Sept 22-30):

Exercise for this week:

Monday
Spin Class (60 min) + Abs Machine (25 min)

Tuesday
Insanity Class (60 min)

Wednesday
Rest Day (not feeling good)

Thursday
Body Sculpt Class (60 min)

Friday
Cardio Stair Climbers (20 min) + Kettlebells (60 min)

Saturday
Cardio (30) + Weight Training (60 min)

Sunday
Pilates Class (60 min)

Wishing you much success and happiness!

Marisa

Monday Dummbell Upper Body WOD


WOD-Monday

Here’s today’s workout of the day.  It’s was challenging at times but I felt really good when it was over.  My HRM watch calculated that I burned 880 calories and my arms felt like jello 🙂

Upper Body Tabata Workout

Routine Structure
5 Minute Warm Up
12 Tabata Workout;
Upper Body Exercises (48 Minutes)
20 On 10 Off x 8 for four minutes total each

5 Minute Cool Down and Stretch

12 Exercises (48 minutes)

1 Chest Presses
2 Reverse Fly
3 Overhead Presses
4 Dumbbell Pullovers
5 Bicep Curls
6 Tricep Extensions
7 Chest Fly
8 Bentover Dumbbell Rows
9 Lateral Raises
10 Bentover Ventral Pulls
11 Hammer Curl
12 Skull Crushers

Here’s a link for the workout video.

http://www.fitnessblender.com/v/workout-detail/Upper-Body-Tabata-Workout-Intense-60-Minute-Back-Shoulders-and-Arms-Workout/ei/

Kettlebell WOD


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Yesterday I had a great workout and I just wanted to share it with you all.  I recently found this amazing website called Fitness Blender that has free full length workout videos.  I did a workout called: Quick and Fearless Kettlebell Cardio Workout.  I did 3 sets of this and it was great.  Below you’ll find the routine and the link of the video.

Workout Structure
Give the 40 second active intervals your full blown effort – don’t hold back, and don’t “save” a single ounce of energy. You get a nice long 20 second recovery in between each interval so there’s no reason to preserve yourself. Choosing a heavy enough weight is imperative to making this routine effective and burning the most calories.

10 Intervals
40 Seconds On, 20 Off
1 Round

Kettlebell Cardio Exercises

Alternating Single Hand Kettlebell Swings
Crush Curls
Clean and Press (one full interval on each side of the body)
Halo Triceps Extensions
Burpee Jerks
Weighted Toe Touch Crunches
Lunge Drops + Rows
Two Handed Kettlebell Swings

FitnessBlender Logo

http://www.fitnessblender.com/v/workout-detail/Quick-and-Fearless-Kettlebell-Cardio-Workout-Ultimate-Fat-Burn-Workout-for-the-Entire-Body/g8/

My WOD


I’m away from home for the week visiting family so I created my modified version of the filthy fifty 🙂

50 Jumping Jack
50 Kettlebell Swings (10 lb)
50 Walking Lunges
50 Push Ups
50 Sit Ups
50 Dead lifts (20 lbs bar)
50  Push Press (20 lbs bar)
50 Air Squats
50 Double Unders
25 Burpees (I tried to do 50 but I was wiped out)

Time: 29:56
Calories burned: 250

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