cardio

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.