Wednesday, January 5, 2011

Kettlebell Workout

This is NOT my new hair color (old pic), that will be later this week it is now a lovely RED.

I had a wonderful after workout smoothie:
1/2 banana
2 scoops Apd Whey Vanilla - since it was on sale buy one get one 1/2
1 cup water

Breakfast today 2 hrs later
1/2 c rolled oats
1 tsp cinnamon
1/2 c low fat cottage cheese

I feel like a Million bucks being back on my normal track and hope you do too!

Workout - Bob Harper Kettlebell
Time of workout = 30 min
Cals burned = 75

30 minute Kettlebell Basics Body Shred Workout
With 25lb Kettlebell

Warm up stretches:
Downward Dog
Side twist
Shoulder stretch with hands on knees
10 regular squats facing a wall - to teach you form

The workout:
10 squats
15 swings
10 row up with squat
6 single arm swings
10 upward row
10 swings
30 sec jumping jacks
10 -1 arm swings R & L
5 - single arm x 2
20 alt swings
10 pop ups
5 halos x 2 direction
5 twist pop up cleans x 2
3 clean press x 2
10 swings

5 single leg rows x 2

Round out back
Open chest with hands on hips

7 Balance row single leg x 2

Forward bend
Open chest stretch hands on hips

5 overhead triangle x 2 (I had to use a 15lb db this was too hard)
5 low hand triangle x 2 (again 15lb db modify)

10 upward rows
20 front swings

Cool down stretches
Hands on leg forward hamstring stretch
Back clasp stretch

FYI.....Down 2lbs


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