Even though it was Super Bowl weekend, I busted busy with some great workouts at home.
We had snow on Saturday so I did not go to the gym and Yoga was canceled. So here are my workouts and I kept my food pretty good
except for goldfish crackers in chocolate.....who knew?
Sunday:
Workout - Step w/3lb weights & Zumba
Time of workout = 60
Cals burned = 290
Today was cardio:
30 min step w/3lb db
10 min Jog square w/leg lifts and J rope
20 min Zumba
20 step ups on bench
Saturday:
I thought I would detail this out for you so you can get a better grip of a 50 min Kettle bell workout and how you may need 2 size bells.
This workout to me I rate = 10This workout is worth the money, get it.
My favorite moves were the MODIFIED Turkish get up (as that is hard enough but a great starting point)Second - the pass though lunges with the bell under your leg as you lunge
Third - the open and close leg as you swing
Fourth - the stretch at the end where you place your hand behind you like a yoga move
Also his 30 min Shred is very good, and nice for a split workout. Bob Harper Inside Out Kettlebell Cardio Shred (12lb & 20lb Kettlebell) 50 & 20 min Zumba
Time of workout = 70 min
Wt = 124
Cals burned = 352
Warm up:
Arm stretches over head
Forward bend
Runners stretch
Straight leg stretch
Sumo squat w/shoulder touches to knees
Open leg forward bend
Work out:
Squat touch kettlebell
Dead lift
Squat w/upright row
Swings R then L
Swings R bring leg in step out
Swings L bring leg in step out
Single arm R x 4
Single arm L x 4
Switch arms x 2 swings
Switch arm singles
Double arm swings 4
Bell on ground between arms pushups - 15
Row lunge x 15 R and L
Swings 15
Bell on ground between arms pushups - 15
Row lunge x 15 R & L
Pop up cleans - 15
Squat w/shoulder press - 10
Windmill w/bell overhead reach for ankle w/feet wide - 10
Burpees - 15
High knees -20
Squat w/shoulder press overhead reach for ankle w/feet wide - 10
Burpee -15
Swings -20
Squat w/shoulder press overhead reach for ankle w/feet wide - 10
Swings - 20
High knees 20
Alt forward lunges R and L
Alt lunge R and L w/bell pass under leg - 35
Snatch w/shoulder press R - 15
Swings - 20
Alt lunge R and L w/bell pass under leg - 35
Crab lifts w/single leg lift R and L - 10x10
Modified Turkish roll up - 10 L
Crab lifts w/single leg lift R and L - 10x10
Modified Turkish roll up - 10 R
Lunge forward hold bell at side L - 10
Lunge w/ wood chop L - 10
Lunge forward hold bell at side R - 10
Lunge w/ wood chop R - 10
Swings - 15
Clean and press L - 5
Clean and press R - 5
Swings - 15
Alt swings - 30
Snatch L - 5
Snatch R - 5
Close grip push up -15
One arm row R w/opp leg out w/leg lifts R & L - 15 x 2
High knees - 20
Burpees - 15
Arm stretches
Round out back
Core:
Crunches - 20
Knee up crunches - 20
Twist w/bell sitting - 20
Straight leg crunch 1/2 w/overhead press - 20
Oblique bicycle crunch twist - 20
Fast bicycle - 20
Hold bicycle pulse - 20 sec each side x 2
Cool down;
Hug knees to chest
Single leg stretch R and L
Back rolls
Single leg forward bend sitting
1 leg bent in reach arm on straight leg other arm reach behind you
Squat down
Standing forward bend
Shoulder back stretch
Overhead reaches
Forward reach out stretch
NO EXCUSE I MAKE IT HAPPEN!
