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Total Body Workout

Most likely, you will be so overwhelmed with how hard your heart is beating to notice that this workout is killing your legs, glutes, shoulders, traps and core – but you WILL notice plenty tomorrow. 🙂

Click on the links to see video instruction for each exercise.

total body workoutTools Needed: Dumbbells, Kettlebell, Olympic bar & plates.

10 Clean and Jerks (Bar or DB)
10 Kettlebell Swings (Kettlebell or DB)
10 Vertical Snatches Right* (Kettlebell or DB)
10 Vertical Snatches Left* (Kettlebell or DB)
10 Step Up 1-Arm Shoulder Press Right** (Kettlebell or DB)
10 Step Up 1-Arm Shoulder Press Left** (Kettlebell or DB)

X 4

I did 65lbs (45lb bar + 20lbs) for the clean and jerks, 25lb kettlebell, 15lb snatches and 10lb shoulder press. Try to take as little rest as possible. The heavier the weight, the more rest you’ll have to take to simply not pass out! ha! 🙂 My goal was toning and cardio, so I stayed with all moderate weight. Have fun!

*Traditional kettlebell snatches are more like a swing, into the overhead position. A vertical snatch keeps the kettlebell close to the body and uses more glutes and legs (almost like you are cleaning it first. The kettlebell returns to the floor in the vertical snatch, where the traditional snatch only goes right below the hips.

**I step up and press with the same arm (unlike the instructional video) I had a hard time finding a video for this particular exercise since it’s not a traditional exercise that is very common – but it ROCKS!

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Full Body Workout

bonnie pfiesterThis was one of my workouts this week. It was tough, but fun. Ok, maybe not fun – but FUN when it I was DONE!

Click on the links to view video descriptions for each exercise:

– 3 ROUNDS –

This is my sweaty #PROOF pic! 🙂
#FitFluential

Finish this workout up with Steve’s Burpee -Swing Suicide he posted today! Awesome!!!

Build-A-Thruster Kettlebell Workout

This is one of the workouts we did in BCx Boot Camp this week. Go to Build-A-Thruster Kettlebell Workout for the full workout by Steve Pfiester, including links to video instruction for each exercise. 🙂

PS: You can do this workout with a dumbbell – or even a one-gallon jug of water!

Swing & Sweat Kettlebell Workout

Swing & Sweat WorkoutTake your training up a notch with kettlebell training!! Kettlebell training is strength and cardiovascular exercise wrapped up into one awesome extremely effective style of training. Because it trains both the heart and lungs, as well as our muscles, it also saves times.

Kettlebell exercises also burn more calories and fat than traditional training with dumbbells- AND it works more muscles, including your core. For example, where a shoulder press isolates your shoulder muscles, a kettlebell snatch or one-arm press challenges your core, works your legs when you add a swing or squat, AND works your shoulders and arms too. Bottom line, you get more bang for your buck!

Sweat and Swing Workout:

Click on the link to see video instruction of each exercise.

Repeat 4 rounds for time to amp up the intensity. Get your towel ready and be prepared to SWEAT!

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

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