Yes today was a day for kettle bell circuits in my training schedule. I love them, portable, quick, efficient. I get a great total body, fat burning workout with one piece of equipment. They originated in Russia and have been adopted by the mixed martial arts community. They are fast becoming mainstream because of the results they yield. I was first introduced to kettle bells a few months after the birth of my first daughter, and started taking lessons a few months after that. I have been using them ever since, not solely but as part of my busy mom fitness schedule. Check out this video for a demonstration. You can try these moves with a dumbbell.
I find learning a new tool takes your mindset off exercising solely to lose fat, but learning leads to performance. This is a new skill that is fun, efficient and make you feel energized. The second benefit is you will shed pounds while you are at it.
Weekend Challenge- perform this kettle bell circuit shown in the video with a kettle bell or a dumbbell. Just get used to these new moves. Post in your comments after you are done for a GREAT BABY BUMP PRIZE. Remeber the last prize was from Prograde Nutrition.
Showing posts with label kettle bell. Show all posts
Showing posts with label kettle bell. Show all posts
Friday, September 11, 2009
Wednesday, September 9, 2009
Strengthen Your Posture Workout
For 3 great workout check out the bottom of last days post. I have another one, not quite as intense, but effective for posture.
Busy Mom Workout- 3 sets of external shoulder rotations, shoulder press wall slides, arm swings and legs swings, foam rolling and my workout begins. This is a strength workout so movements should be slow, heavy and deliberate.
Superset 1for strength in posture- modified pullups 12x with bentover self stabilizing kettle bell rows- 2 x thru this superset.
Superset 2- kettle bell full front squat with kettlebell reverse lunge (load in the front leg for extra stability work) 2 x thru this superset.
Scapular protraction/retraction from plank position and some round the world kettlebell passes for my anti-rotational abdominal muscle training. Then I cut the lawn.
I would like to announce the winner of the Workout Challenge posted 2 weeks ago. Laura Wills will be receiving a container of Prograde Recovery, a great recovery solution from tough workouts. This is a brutal, yet simple workout consisting of all burpees and pullups.
Busy Mom Workout- 3 sets of external shoulder rotations, shoulder press wall slides, arm swings and legs swings, foam rolling and my workout begins. This is a strength workout so movements should be slow, heavy and deliberate.
Superset 1for strength in posture- modified pullups 12x with bentover self stabilizing kettle bell rows- 2 x thru this superset.
Superset 2- kettle bell full front squat with kettlebell reverse lunge (load in the front leg for extra stability work) 2 x thru this superset.
Scapular protraction/retraction from plank position and some round the world kettlebell passes for my anti-rotational abdominal muscle training. Then I cut the lawn.
I would like to announce the winner of the Workout Challenge posted 2 weeks ago. Laura Wills will be receiving a container of Prograde Recovery, a great recovery solution from tough workouts. This is a brutal, yet simple workout consisting of all burpees and pullups.
Wednesday, July 8, 2009
SIMPLE THINGS
Simple things. My oldest daughter (and now my baby too) both love clothing and shoes. I don't know where they get this from, you can tell by my videos I am no fashionista. Well 3$ jandels and 10$ pink pyjamas was enough for my daughter to break out into tears yelling "Mommy I love you" from her room when she found them. Later that night at dinner she again said "Mommy, I love you, but I cannot say it because it is not mothers day, or fathers day". So I guess she took it back. I tried to explain you can say that if you are having nice feelings, love is not linked to a particular day, I just hope she doesn't ask about valentines day.
Ava, my youngest, loves shoes as well. When I went to pick out jandels for Kasia on a 1.5 hour surprise car service time waster, Ava had to try on many pairs as well and wear them around the store, showing them off from her stroller. She cannot even walk yet and she is picking shoes. Her foot still fits into a 3 month old shoe, yes small feet in our family. Again I don't know where these girls come from, I can honestly say none of this comes from me, again have you seen my videos, I have to wear all one colour so I know it matches.
Simple things for mom as well. I did a great kettle bell workout the other day with one piece of equipment. That's it, one kettle bell in my backyard and 20 minutes. My Busy Mom Fitness workout was sided swings, low windmills, high windmills, jumping split squats while passing the kettle bell through my legs, snatches, Turkish get ups. Simple equipment, hard fat burning quick busy mom workout. Just what I needed, I know my kettle bell matches my shirt and shoes.
Sunday, December 28, 2008
MORE CHOCOLATE!!
No more, please. It's everywhere, chocolate. I ate chocolate cake then later that day had about 10 quality streets in a row. A weird thing happened, I felt extremely sick after this. I felt like I was drunk except the bed was not spinning. I had a chocolate hang over. The chocolate are all away in a cupboard and I cannot stand the site of them. I am back to eating clean.
My workouts are posted for busy new moms to help loose fat post partum. Please follow along, ask questions and join http://babybumpfitness.ning.com for busy mom fitness support.
My workout-dynamics, push ups rotational plank, kettle bell swings, ball hamstring curls, dead bug, modified pull ups, kettle bell high pull, kettle bell cleans, full squats, ball adductor bridges
My workouts are posted for busy new moms to help loose fat post partum. Please follow along, ask questions and join http://babybumpfitness.ning.com for busy mom fitness support.
My workout-dynamics, push ups rotational plank, kettle bell swings, ball hamstring curls, dead bug, modified pull ups, kettle bell high pull, kettle bell cleans, full squats, ball adductor bridges
Monday, November 10, 2008
Screaming Kids and Wining Dog- Still Got My Workout In
OUR FAMILY WORKOUT
On the weekend my husband mentioned he is only get 1/2 of his workout done in the morning the dog clicks her paws and whines and wakes up the kids. I asked, how long do you workout for-20minutes. I asked him to work out with me, we can cut that in half. So that evening I made our 3 year old daughter her dinner and set the baby in the exersaucer (aka- ring of neglect) where they could see us. In typical fashion for our house, the toddler had a meltdown because I do not let her in our mini gym, my rule when I am lifting weights, she has to stay at the door and watch or exercise herself. The baby picked up on the vibe and freaked out and our hyperactive springer spaniel was wining up a storm in and out of the gym. I told him "this is as good as it gets, let's start". We burned through a circuit-our workout- 4 exercises and 4 burpie dumbbell press intervals- 8 things to complete 1 minute rest and repeat. The 4 exercises- heavy kettle bell swing, squat high pull, kettle bell push press right side, kettle bell push press left side. My husband was drenched in sweat, I said "see only 10 minutes warm-up to finish". He replied, "it felt longer". Not because of the exercise, but because of all the commotion during our workout. It didn't phase me, I workout in those conditions all the time, this is one of the reasons I only workout for 10 minutes I couldn't listen to screaming any longer than that. I have made my workout to fit my life, I get good results and there is science to backup my regime. I am not unique all mothers have a schedule like me, this is why I have made it my mission to create fitness programs for busy moms.
On the weekend my husband mentioned he is only get 1/2 of his workout done in the morning the dog clicks her paws and whines and wakes up the kids. I asked, how long do you workout for-20minutes. I asked him to work out with me, we can cut that in half. So that evening I made our 3 year old daughter her dinner and set the baby in the exersaucer (aka- ring of neglect) where they could see us. In typical fashion for our house, the toddler had a meltdown because I do not let her in our mini gym, my rule when I am lifting weights, she has to stay at the door and watch or exercise herself. The baby picked up on the vibe and freaked out and our hyperactive springer spaniel was wining up a storm in and out of the gym. I told him "this is as good as it gets, let's start". We burned through a circuit-our workout- 4 exercises and 4 burpie dumbbell press intervals- 8 things to complete 1 minute rest and repeat. The 4 exercises- heavy kettle bell swing, squat high pull, kettle bell push press right side, kettle bell push press left side. My husband was drenched in sweat, I said "see only 10 minutes warm-up to finish". He replied, "it felt longer". Not because of the exercise, but because of all the commotion during our workout. It didn't phase me, I workout in those conditions all the time, this is one of the reasons I only workout for 10 minutes I couldn't listen to screaming any longer than that. I have made my workout to fit my life, I get good results and there is science to backup my regime. I am not unique all mothers have a schedule like me, this is why I have made it my mission to create fitness programs for busy moms.
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