Exercise your mind and body

Posts tagged ‘Workout of the day’

My Kettlebell Workout Routine


wpid-wp-1442001356704.jpg

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.
wpid-wp-1433531914522.jpg

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

image
Sit Ups

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

Kettlebell-Press-and-Clean_ALLClean & Press

 

My Workouts with Pics


I thought it would be a good idea for any newbies like myself to see what my workouts so I’ve added pictures for each exercise.
Remember proper form is more important that how many reps you do.
Well that’s my thoughts anyway.
Tighten your core, breath and push through.
Your body will thank you 🙂

Suggestions and advice are greatly appreciated 🙂

Here’s my 6 Day/2 Day Split

Cardio 30 min everyday
Upper Body & Back: Mon/Wed/Fri
Low Body & Abs: Tue/Thur/Sat

Cardio

stairmaster-stepmill

Daily Cardio:  Stairmill 30 min = 350 calories

Upper Body & Back

Per Exercise: 4 Sets: 15 reps, 12 reps, 10 reps, 8 reps
Total Time: 60-90 min.

Machine flyMachine Chest Fly

Machine Seated RowSeated Row

Machine Seated Lat PulldownSeated Lat Pulldown

Machine Chest PressChest Press

Machine Hammer Front Pulldown

Hammer Front Pulldown

Machine Incline Chess PressHammer Inclined Chess Press

Machine Hammer High Row

Hammer High Row

Machine cable-pushdownsTriceps Cable Pushdown

Machine Cable Seated Low RowCable Seated Low Row

Machine Back RaiseBack Raise

Dumbbell Bicep Curl StandingDumbbell Bicep Curl Standing

triceps_kickback

Dumbbell Tricep Kickbacks

dumbbell_hammer_curl

Dumbbell Bicep Hammer

Dumbbell Tricep extension standing
Dumbbell Tricep Extension Standing

Lower Body & Abs

Per Exercise: 4 sets: 15 reps, 12 reps, 12 reps, 10 reps

Total Time: 60-90 min.

Kneeling Single Leg Curl

Kneeling Single Leg Curl

Machine leg-extensionLeg Extension

Machine Glutes PressGlutes Press

Machine Hip Adduction Inner ThighHip Adduction Inner Thigh

Machine Hip Adduction Outer ThighHip Adduction Outer Thigh

Machine seated-leg-pressSeated Leg Press

Kettlebell Double Rack SquatKettlebell Double Rack Squat

Kettlebell Lunge PassKettlebell Lunge Pass

Kettlebell Single Leg Deadlift

Kettlebell Single Leg Deadlift

Kettlebell bridge pullover

Kettlebell Bridge Pullover

Kettlebell Russian Twist 2

Ketttlebell Russian Twist
Kettlebell Workout 3.indd

Kettlebell Sit Ups

Kettlebell Leg +Hip-Raise

Kettlebell Leg + Hip Raise

Dumbbell Side Bend
Kettlebell Side Bend

crunch

Kettlebell Crunch

Abdominal Crunch Machine

Abdominal Crunch Machine

burpee How to

Burpees

plank-excersicePlank

Friday Leg Day WOD


keep-calm-its-leg-day

wpid-workout-of-the-day.png

Comments or suggestions about my workouts are greatly appreciated 🙂

I increased the weight on some exercises since starting on Monday.

Lower Body and Abs Workout

Cardio:  Stairmill 35 min = 400 calories

Per Exercise: 4 sets: 15 reps, 12 reps, 12 reps, 10 reps

Kneeling Single Leg Curl 30 lb.
Leg Extension 70 lb.
Seated Leg Press 95 lb.

Hip Adduction Inner Thigh 120 lb.
Hip Adduction Outer Thigh 120 lb.
Kettlebell Double Rack Squat 10 kg x 2 (22 lb x 2 = 22 lb)
Kettlebell Walking Lunge 10 kg x 2 (22 lb x 2 = 22 lb)
Kettlebell Dead Lift 10 kg x 2 (22 lb x 2 = 22 lb)
Kettlebell Side Bend 10 kg x 2 (22 lb x 2 = 22 lb)
Kettlebell Seated High Rotation 10 kg x 2 (22 lb x 2 = 22 lb)
Kettlebell Leg Raises

Wednesday WOD


image
Today’s WOD was Upper Body and Back.
I changed up a few exercises from Monday’s WOD.
I like this 6 days/2 day split.

Comments or suggestions are greatly appreciated 🙂

Upper Body and Back Workout

Per Exercise: 4 Sets: 15 reps, 12 reps, 10 reps, 8 reps
Total Time: 60-90 min.

Cardio:  Stairmill 25 min = 270 calories

Machine Chest Fly 50 lb.
Seated Lat Pulldown  70 lb.
Chest Press 30 lb.
Hammer Front Pulldown 80 lb. (40 lb. x 2)
Hammer Inclined Chess Press 40 lb. (20 lb. x 2)
Hammer High Row 80 lb. (40 lb. x 2)
Triceps Cable Pushdown 30 lb.
Cable Seated Low Row 70 lb.
Back Raise
Dumbbell Bicep Curl Standing 25 lb. (12.5 lb.x 2)
Dumbbell Tricep kickbacks 25 lb. (12.5 lb.x 2)
Dumbbell Bicep Hammer 25 lb. (12.5 lb.x 2)
Dumbbell Tricep extension standing 12.5 lb.

Tuesday WOD


Today’s WOD was Lower Body & Abs.  I’m going to keep adding exercises to my routines so they don’t become boring.  But I’m liking this 2 day split.

Comments or suggestions are greatly appreciated 🙂

image

Cardio:  Stairmill 30 min = 350 calories

Kneeling Single Leg Curl 30 lb.
4 sets: 15 reps, 12 reps, 12 reps, 10 reps

Leg Extension 60 lb.
4 sets: 15 reps, 12 reps, 12 reps, 10 reps

Glutes Press 70 lb.
4 sets: 15 reps, 12 reps, 12 reps, 10 reps

Hip Adduction Inner Thigh 105 lb.
4 sets: 15 reps, 12 reps, 10 reps, 8 reps

Hip Adduction Outer Thigh 105 lb.
4 sets: 15 reps, 12 reps, 10 reps, 8

Leg Press 90 lb. (45 lb x 2)
4 sets: 15 reps, 12 reps, 12 reps, 10 reps

Abdominal Crunch Machine 70 lb.
4 sets: 15 reps, 15 reps, 12 reps, 12 reps

Monday Workout of The Day


WOD-Monday

This was my workout for today.  I’m doing a 6 Day/2 day split strength training.
The 2 day split keeps it simple, h
ere’s my 6 Day/2 day split

Mon/Wed/Fri – Upper Body & Back
Tue/Thur/Sat – Lower Body & Abs & Pilates
Cardio – Everyday

Monday Upper Body & Back Workout

Cardio:   Stairmill 30 mins = 350 calories

Seated Fly 40 lb.
4 sets: 15 reps, 12 reps, 10 reps, 8 reps 

Seated Row 55 lb.
4 sets: 15 reps, 12 reps, 10 reps, 8 reps

Seated Wide Lat Pulldown  70 lb.
4 sets: 15 reps, 12 reps, 10 reps, 8 reps 

Chest Press 30 lb.
4 sets: 15 reps, 12 reps, 10 reps, 8 reps 

Hammer Front Pulldown 80 lb. (40 lb. x 2)
4 sets: 15 reps, 12 reps, 10 reps, 8 reps 

Hammer Incline Chess Press 40 lb. (20 lb. x 2)
4 sets: 15 reps, 12 reps, 10 reps, 8 reps 

Dumbbell Bicep Curl Standing 20 lb (10 lb. x 2)
4 sets: 12 reps

Dumbbell Tricep Kickbacks 20 lb (10 lb. x 2)
4 sets: 15 reps, 12 reps, 10 reps, 8 reps 

Dumbbell Tricep Extension Standing 20 lb (10 lb. x 2)
4 sets: 15 reps, 12 reps, 10 reps, 8 reps 

Back Extensions
4 sets: 15 reps, 15 reps, 12 reps, 12 reps

Tag Cloud