kettlebell

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.

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.

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.