kettlebell cardio

This is a workout I wrote (and later did myself) for a cardio conditioning style workout I taught at LIFT in Baltimore this week. If you don’t have kettlebells you can use 1 dumbbell in it’s place.

EQUIPMENT NEEDED:

  • interval timer (recommend GymBoss App but there are others)

  • mat

  • 1 heavy kettlebell

  • 1 light kettlebell

  • 1 pair of medium weight dumbbells

the workout

You will perform each move for 45 seconds, rest for 15 seconds and then move on. complete this entire circuit 4 times through.

CIRCUIT

Jump squat with 2 second pause at the bottom (option - remove the jump)

Plank pull with light kettlebell (high plank position with a kettlebell or dumbbell lying just behind your wrist and to the side of your body, reach your opposite hand under your body and across to grab the kettlebell handle and pull it to the other side, repeat using the other arm to pull it back; option - drop knees)

Kettlebell swing with heavier kettlebell

Kettlebell dead bug with light kettlebell (option - only move legs)

1/2 burpee curl (start in plank holding weights, hop feet toward hands, lift to a squat hold, perform a curl, put weights back down, hope feet back to plank; option - step instead of hop)

Skaters

If needed add a 1 minute rest before restarting the circuit

Let me know if you have any questions!! Enjoy!

This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.

May Tabata

Let’s face it, the warm weather is here and for most of us we are just getting through our day and hoping to get outside for a minute. There are more events and fun happenings in the spring but that doesn’t mean you need to skip your workout. I love using TABATA workouts because they are super quick and super effective!! This workout can be done at home or in a gym and will take you < 30 minutes!!

EQUIPMENT NEEDED:

  • interval timer (recommend GymBoss App but there are others)

  • mat

  • weights (heavy if possible)

  • small resistance band (optional)

the workout

FOR EACH CIRCUIT SET INTERVAL TIMER APP TO 20 S WORK INTERVAL AND 10 S REST INTERVAL - 8 ROUNDS. THIS WILL TAKE YOU THRU EACH EXERCISE PAIR 4 TIMES AND TAKE A TOTAL OF 4 MINUTES PER CIRCUIT

CIRCUIT 1

Banded side shuffles (keep low)

Banded skaters

Rest 1 min before starting next circuit

CIRCUIT 2

Lateral bear crawl

Forearm plank jacks

Rest 1 min before starting next circuit

CIRCUIT 3

Lunge hold with shoulder press (alternate legs each round)

Mountain climbers

Rest 1 min before starting next circuit

CIRCUIT 4

Squat - hold heavy weights

Broad jump (aim for length of mat, with small hops on toes backward to repeat)

CIRCUIT 5

Down dog push up

Jump squat

Rest 1 min before starting next circuit

CIRCUIT 6

Hollow hold

Bicycles

Let me know if you have any questions!! Enjoy!

This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.

30 minute outdoor cardio (all levels)

Who else is loving the warmer weather? I always feel like spring / summer sneaks up on us! I have changed up my workout routine a bit, and have been adding in a run on Tuesday mornings. Never anything crazy, not more than 3 miles, just something to get outside. Today I am sharing one of my favorite running intervals. It works whether you are a beginner, or experiences. Beginners, feel free to flip flop your run and walk periods. Experienced runners, take your running pace faster and enjoy a shorter run while still enjoying the metabolic and cardiovascular benefits.

Intervals are just iike HIIT in a lifting. You push your body, get your heart rate up, then give it time to recover. You will get more afterburner with a workout like this than a low intensity steady state run that is a bit longer. I encourage you to try something new!

EQUIPMENT NEEDED:

  • sneakers

  • watch

WARM UP:

walk for a few minutes to get the blood moving. Foam roll if you are particularly sore

the workout

COMPLETE 5X THROUGH

4 minutes Run

2 minutes Walk

Speed will depend on your current running abilities. Pick a run pace that challenges you.

Cool down with a walk or stretching.

This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.

Bodyweight HIIT

Determined to get back on that workout sharing grind. I am writing workouts constantly, and I know I need to share the love. Video demos are on the back burner at this time (just being honest) but remember you can message me or just google a how-to vid if needed! Enjoy.

EQUIPMENT NEEDED:

  • interval timer (recommend GymBoss App)

  • Band (optional)

  • Weights (optional)

the workout

Circuit: 45 S WORK: 15 S REST - REPEAT 3X

Banded squat step outs

Down dog to high plank to T rotation

Alternating reverse lunges with knee drive

Inch worm to push up

Forearm plank jack to heel lifts

Banded glute bridges

Bicycles

Mountain climbers


This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.

16 minute Tabata

Well, March is here, so that is crazy. This weekend we are going on a super duper short, but much needed weekend getaway. While I will be doing 0 physical activity (to relax and because my knee is acting up), I know that many of you will be active. This 16 minute tabata workout can be done before you get in the shower for brunch or as a quickie after work on a weekday. All you need is yourself and an interval timer app.

Remember, tabata is high intensity interval training. The goal is to get your heart rate up and then let it come back down. Really push it during your ‘working’ time.

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EQUIPMENT NEEDED:

  • interval timer (recommend GymBoss App but there are others)

the workout

FOR EACH CIRCUIT SET INTERVAL TIMER APP TO 20 S WORK INTERVAL AND 10 S REST INTERVAL - 8 ROUNDS. THIS WILL TAKE YOU THRU EACH EXERCISE PAIR 4 TIMES AND TAKE A TOTAL OF 4 MINUTES PER CIRCUIT

CIRCUIT 1

In and out squat jumps

Plank to pike toe touches (opposite hand to opposite foot)

Rest 1 min before starting next circuit

CIRCUIT 2

Alternating curtsy lunges to jump squat

Plank hold with knee to elbow, alternating

Rest 1 min before starting next circuit

CIRCUIT 3

Reverse lunges with pulse, alternating

Jump lunges

Rest 1 min before starting next circuit

CIRCUIT 4

Burpee

V-sit

This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.

Lower Body Blast

Few things I love more than a good butt and leg workout to start the weekend! Your legs have some major muscle groups, which means the after burn last longer. Also, your glutes are crazy strong and can take a beating multiple days in a row, unlike other, more delicate muscles like your shoulders. Take advantage and work that booty multiple times per week. The below workout can be completed at home with minimal equipment, or in a gym. Let me know if you have any questions about the moves or need a modification! Give it a try and let me know what you think!

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equipment

  • Chair (for bulgarian split squat and feet elevated glute bridges)

  • A step (use the staircase in your house or a short step/bench)

  • Dumbbells or kettlebell

  • Resistance band

WARMUP:

30 s each: jumping jacks, squats, inchworms w/ push up at bottom, butt kickers

the workout

45 S WORK: 15 S REST - REPEAT CIRCUIT 2X

Static lunge lift and lower (Left leg, then Right leg second time through)

Hamstring walkouts

Goblet squat

Bulgarian split squat (Left leg, Right leg second time through)

Deadlift

Skaters

45 S WORK: 15 S REST - REPEAT CIRCUIT 2X

Weighted step down (Left, then Right second time)

Wall sit with weighted arm raise

Sumo squat (weight optional)

Feel elevated glute bridge

Kettlebell/Dumbbell swing

Banded side shuffles

30 s per ab move - repeat circuit 2x - no rest

Deadbug with heel lowers

Deadbug with arm lower

Bicycles

Plank hold

This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.

Booty Call

Last week I subbed my favorite workout class- Booty Call at Inline. It was so fun! So guess what? I subbed again this week! Basically it is a strength class, so we’re using weights, kettlebells, bands, and whatever else we feel like, but were focusing on the legs and butt. It is so fun and also something I hold near and dear to my heart. It might sound silly, but after years in the gym I realized that squats weren’t building a butt, they were making my quads grow, quickly. Through the wonderful Bret Contreras I was opened to the world of glute building! I learned that A) your leg muscles are big and therefore create a great after burn 2) your glutes are strong so they can be worked, hard, multiple days a week 3) working your glutes tends to lend itself to activating your core, and arms, which leads to more tone all over! While I am not in a gym anymore, I still appreciate and focus on the importance of working the glutes. Sharing a fun butt workout here that I did last week. It can be done at home. I recommend having a band, set of dumbbells, and a kettlebell, but you could also go through all of the motions with body weight.

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EQUIPMENT NEEDED:

  • gym boss interval app

  • kettlebell (optional)

  • Set of dumbbells (can use 1 DB to replace kettlebell if needed)

  • resistance band (encouraged)

warmup:

30 s each: jumping jacks, squats, inchworms, butt kickers

the workout

40 S WORK: 20 S REST - REPEAT CIRCUIT 3X

Goblet squat with band above knees

Banded quadruped kickbacks (20s/leg)

Banded weighted glute bridge

40 S WORK: 20 S REST - REPEAT CIRCUIT 3X

Banded side shuffles

Banded reverse lunge step backs, alternating

Deep jump squat

40S WORK: 20 S REST - REPEAT CIRCUIT 3X

Kettlebell swing

Stationary lunges (20s/leg)

Sumo deadlift

optional burnout circuit:

Perform reverse lunges for one minute, followed by dumbbell squats for one minute, no rest. Repeat until you reach 10 minutes, will total 5 full minutes per move.

This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.

Upper Body Burn

You guys know I am all about the booty workouts BUT we can’t totally ignore our upper body. I challenged my Monday night sculpt class with an upper body focused workout this week so I thought I would share. I will be honest, sometimes when I don’t feel like really sweating or pushing myself I just do some arm exercises. It isn’t as whole body draining as leg exercises are, and sometimes you need it all, and sometimes you don’t. Anyway, hope you enjoy this one!

If you have confusion about an exercise or questions about making a move less or more challenging, please comment or contact me - my goal is to share workouts that everyone can do and I am happy to provide those modifications on request. Additionally, remember you can google any of the moves to find a demo!

EQUIPMENT NEEDED:

  • a mat

  • dumbbells, ideally a lighter and heavier set

the workout

COMPLETE each exercise for 40 seconds, rest for 20 seconds before moving to the next exercise. Complete each circuit 3 times thru.

circuit 1 (shoulders):

Push ups

Arnold Press

Shoulder Press with pulse at top

circuit 2 (bi’s/tri’s):

Hammer curls

Bent over row to tricep extension

Front raise / lateral raise, alternating

circuit 3 (cardio):

Plank with T-rotation

Bear crawls, forward then back

Burpees with push up




This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.

Quick Booty Burn

Happy 2019 Friends!! I am so excited for this year. I have so much exciting stuff to share with you guys, and I promise my regular blog feed will be getting more love soon, but for right now, lets talk fitness. If you’re like 99% of the world you have some health related goal for 2019 and I sure hope it includes moving more!

Fitness is about movement, living actively, moving in a way that is sustainable and promotes longevity and health. If you are not moving your body intentionally, most days of the week, you’ve got work to do. For a lot of us, time gets in the way, which is why its important to me to share workouts that can be done anywhere and with little to no equipment. When you don’t need to get into a gym, a lot of barriers fall away.

I am all about the booty moves. Seriously, if you want a nice booty, you gotta work it! And truthfully, strength and stability start in the legs so whatever your movement of choice, booty work can always help! I am sharing some of my fav moves in a quick workout today to get your booty burning.

If you have confusion about an exercise or questions about making a move less or more challenging, please comment or contact me - my goal is to share workouts that everyone can do and I am happy to provide those modifications on request. Additionally, remember you can google any of the moves to find a demo!

2019 - lets do this!

equipMENT NEEDED:

  • a mat

  • resistance band (recommended)

the workout

COMPLETE 30 reps of each exercise. For single leg exercises, complete 30 reps per leg. Repeat 4 times.

Sumo squat with pulse

Alternating reverse lunges (each leg)

Quadruped donkey kick pulses (each leg)

Side lying clams (each leg)

Banded glute bridge, narrow stance

Banded glute bridge, hip distance stance

Banded glute bridge pulses, wide stance

Burpees (omit if plyos don’t jive with you)


This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.

End 2018 Strong

Hi all. I hope you had a great holiday. The new year is around the corner. If you’re like me, you’re trying to fit in some serious sweat in 2018 while you still can. There is something about sticking with / starting good habits BEFORE the new year that makes new year goals much less daunting.

Here’s another quick one for you. I know a lot of people are still traveling, so this is a body weight workout you can use this weekend to get your metabolism revved before you head into your last celebrations of 2018.

Enjoy!

the workout

20-18-20-18 REPS

YOU WILL COMPLETE 20 REPS OF EACH EXERCISE. ONCE YOU HAVE COMPLETED EACH EXERCISE GO BACK TO THE BEGINNING AND COMPLETE 18 REPS OF EACH. THEN 20, then 18 again for a total of four times through the below exercises.

Burpees

Air squats

Lunges (per leg)

Walking planks (start on hands, lower one forearm at a time, then lift back to hands one at a time = 1 rep)

Straight leg sit ups

If you try this workout, or any of my others, let me know by commenting below or tagging me on social media @realfoodcourt!

Home Holiday Workout

Happy Holidays friends!!

Wow this month has FLOWN by!

I haven’t posted my workouts here the last 2 weeks but I have been sharing on Instagram so follow me there if you don’t already!

I know a lot of people are traveling this weekend / next week or are dealing with changes to your fitness routine due to holiday activities. While you 100% deserve a break and to rest your body, I also understand the desire to get moving. Sometimes we’re so jolly and full of cookies that our body asks us to move it a little. Sometimes we’re feeling down about something, and some movement can help us feel better. While a walk or a run are great options, I wanted to share an at home workout you can do anywhere!

My goal was to eliminate jumping from this workout, because I totally understand that sometimes when you’re traveling jumping just isn’t an option! Let me know if you try it out.

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the workout

50-40-30-20-10 REPS

YOU WILL COMPLETE 50 REPS OF EACH EXERCISE. ONCE YOU HAVE COMPLETED EACH EXERCISE GO BACK TO THE BEGINNING AND COMPLETE 40 REPS OF EACH. THEN 30, THEN 20, THEN 10. REST AS NEEDED.

Air squats

Alternating lunges (total)

Plank hold w/ alternating shoulder taps (total)

Glute bridges with pulse

Bicycles

Whatever you decide to do this holiday weekend, enjoy yourself, and don’t shame yourself. You deserve time to relax without guilt.

Merry Christmas!!

Ladder 30 Workout

Well, it’s about to be December. Not sure how that happened.

Sharing a fun end of the month workout you can do anywhere. At home workouts aren’t so bad, you just need some good tunes and a clear space. It can be hard to get into at first but once you find your groove, it really can save a ton of time! Try out this body weight workout at home!

If you have confusion about an exercise or questions about making a move less or more challenging, please comment or contact me - my goal is to share workouts that everyone can do and I am happy to provide those modifications on request. Additionally, remember you can google any of the moves to find a demo!

EQUIPMENT NEEDED:

  • mat

WARM UP:

foam roll; 30 s each of jumping jacks, air squats, inch worms

the workout

10-20-30-20-10 Reps

You will COMPLETE 10 reps of each exercise. Once you have completed each exercise go back to the beginning and complete 20 reps of each. Then 30, then 20, then 10. Rest as needed.

Jump switch lunges (total)

Wide leg squat with pulse

Frogger

Push ups

Straight leg sit up

This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.

Fit Black Friday

I hope you all had a great Thanksgiving and ate some delicious foods. I also hope there is no GUILT hanging over you today. Remember, holidays are a moment in time. You SHOULD enjoy, indulge, and be thankful. Then, you return to your usual habits as soon as you can. I won’t lie, it is doubtful I get in a Black Friday workout this year. I usually love it, but with so many people staying at my parents house there just isn’t the space, and I am not about to run in 30 degree weather. If you ARE ready to get some sweating in today, I hope this do anywhere workout helps you out.

If you have confusion about an exercise or questions about making a move less or more challenging, please comment or contact me - my goal is to share workouts that everyone can do and I am happy to provide those modifications on request. Additionally, remember you can google any of the moves to get a demo!

EQUIPMENT NEEDED:

  • mat (optional)

WARM UP:

4 times through sun salutation A and foam roll

the workout

Complete each exercise for 40 seconds, rest for 20 seconds, before moving on to the next exercise. Complete the circuit 3x through.

Jumping jacks

Burpees

Drop Squats (jump legs wide and tap the ground, jump them together and stand tall, repeat)

Push ups

Squat, lunge, squat, lunge

Wide mountain climbers (jump feet to outside hands)

Squat hold with punches forward

Jump squats

High knees

Optional ab circuit. Complete each exercise for 30 seconds without rest, repeat 2-3 times.

Forearm plank with alternating hip drops

Forearm plank with knee taps

Bent knee sit up to tap toes

Bent knee alternating ankle taps

This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.

Full body booty (35 min)

Full body workout with booty focus. This will take about 35 minutes. While a timer works great, I LOVE the GymBoss app because it beeps when my time is done so I don't need to keep checking the time. Highly recommend!!

If you have confusion about an exercise or questions about making a move less or more challenging, please comment or contact me - my goal is to share workouts that everyone can do and I am happy to provide those modifications on request. Additionally, remember you can google any of the moves to get a demo!

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Equipment needed:

  • gym boss interval app

  • kettlebell or dumbbells

  • sliders or paper plates (optional)

  • resistance band (optional)

Warm up:

4 times through sun salutation A; foam roll as needed

the workout

Abs 40 s work: 20 s rest - repeat circuit 3x

knees to chest (plank position, feet on sliders, bring knees to chest)

bicycles

high knees

full body 40 s work: 20 s rest - repeat circuit 3x

push ups with ankle banded leg lifts at top

squat to overhead press

kettlebell or dumbbell swing

booty 40 s work: 20 s rest - repeat circuit 3x

single leg deadlift (right)

single leg deadlift (left)

reverse lunges (right)

reverse lunges (left)

squat with knee pulse back (band above knees optional)

 

This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.

November Tabata

Hi Friends!

I have officially started teaching group fitness this month and it has been so fun. If you haven’t come out to a class yet and you are in Baltimore then you need to join!! I am teaching at InlineFit in Canton on Monday evenings. Contact me for more deets or head to their page here.

Today I am sharing a Tabata workout we did in class earlier this month. Basically you’re working out with me from the comfort of your home. If you missed October’s Tabata you can grab it here, and save it for another day!

If you have confusion about an exercise or questions about making a move less or more challenging, please comment or contact me - my goal is to share workouts that everyone can do and I am happy to provide those modifications on request.

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Today’s workout will take 30 minutes with a warm up/ cool down.

EQUIPMENT NEEDED:

  • a mat

  • interval timer (recommend GymBoss App)

  • Kettlebell or dumbbell

WARM UP:

4 times through sun salutation A; 10 air squats; foam roll as needed

the workout

FOR EACH CIRCUIT SET INTERVAL TIMER APP TO 20 S WORK INTERVAL AND 10 S REST INTERVAL - 8 ROUNDS. THIS WILL TAKE YOU THRU EACH EXERCISE PAIR 4 TIMES for A TOTAL OF 4 MINUTES PER CIRCUIT

CIRCUIT A

Reverse lunge (L) to squat to reverse lunge (R) to squat, repeat

Plank hold - knee to opposite elbow, plank jack, other side, plank jack, repeat

Rest 1 min before starting next circuit

CIRCUIT B

Deep reverse lunge to stand with knee up (left first time thru, then right, etc)

Forearm side plank (L first time thru, then R, etc)

Rest 1 min before starting next circuit

CIRCUIT C

Kettlebell swing

Plank jack to hand tap opposite foot, plank jack, other side, repeat

Rest 1 min before starting next circuit

CIRCUIT D

Mat hop overs

Forearm plank to dolphin

Rest 1 min

CIRCUIT E

High knees

Mountain climbers

CORE BURNOUT: COMPLETE each exercise for 30 seconds in succession (this means no rest until you finish all four exercises) Rest and repeat up to 4 times.

Deadbug

V-up

Butterfly sit up

Alt heel touch crunch

This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.