Here is another good workout that showcases the versatility of free weights (e.g. kettlebells, dumbbells, and barbells) 👌🏻
Kettlebells enable you to combine strength and cardio training helping to improve overall muscular endurance. In addition, as opposed to the dumbbell or the barbell where the weights are evenly distributed on both sides, the kettlebell handle is outside of the mass therefore making it less stable. Therefore the KB requires more power to be exerted and greater muscular stabilisation to move the weight helping to improve overall strength and coordination 💪
This workout is an example how kettlebells can be used to work the whole body🤗
5 rounds for time of:
🔸10 kettlebell swings (eye height if you are new to the movement) - keep the weight in your heels and drive forward with the hips)
🔸10 kettlebell weighted squats - keep your chest up and drive your knees out)
🔸10 kettlebell weighted lunges (alternating legs) - keep your forward knee stacked over your ankle, don’t over or under extend)
🔸30 second kettlebell hollow hold (shoulders off the ground, engage the core, and point your toes)
Rest as necessary between sets. You should choose a weight where you can go unbroken on all movements. Let me know if you have any questions 🤔
MAKE TIME for YOUR NEEDS today Mummas. 🌿
Today’s No Bub Tub workout is 4 rounds: each exercise 3 times with 40 seconds on and 20 seconds off. Download the IntervalTimer app so you can set it up like I do for our sessions in Perth. 👍 Please don’t forget to warmup and stretch after.
This whole wo is using only body weight, so it can be completed any where, any time. 👌 Each round is recorded separately so it’s easier to follow.
High knee run
Bottom half squats
Table top leg raises left
Table top leg raises right
Now get to it Mumma’ s and don’t forget that once you’re done, you have to post a pic of your sweaty head!! 😅 I want to see proof. ✅
ENJOY, you gorgeous souls. 😃
Variation on a theme...try this one if you want to totally gas yourself out!! Obviously the band makes the lift heavier at the top so works on the lock out bla bla bla...40 tomorrow, a lot of hard work on food and gym. No real posts because it’s simply not that interesting! @coach_james_smith will have the camera tomorrow for some comparison shots so we will see the change since the beginning of the year.
This whole session totally destroyed me. Whole body workout. Bench/trapbar/assault bike & push press/incline press/walking lunges, can’t work out what aches more!!
Whole body workout with your foam roller! 😉👌🏼
• x 20 Squat Back to Roller
• x 20 Jump Overs
• x 20 Push Up to Roller Tuck
• x 20 Knee Up + Over
• x 20 Ab Crunch
Smash it fam! 😈👊🏼 #foamroller#wholebodyworkout
🎶 Body - Loud Luxury ft. Brando
147 696912:59 PM Jun 28, 2018
It’s confusing and complicated. You just don’t know what exercises to choose or whether to work out 3 times or 4.
When you stop by my page, and read on of my posts, I just want you get the truth and nothing more.
This stuff doesn’t have to be complicated. You’ve got a life, the last thing you need is for more complicated fitness information.
So, writing a workout.
You need exercises.
You need sets, you need reps.
And you need to make time. 30-60 is enough.
This little template above would cover the whole body. All of the major movements, plus a few body part “isolation” moves.
For the bigger movements, go with 3 or 4 sets and 6-12 reps. 6 if you wanna go heavier and focus on strength. Closer to 12 if you like lighter weights and more chance to raise your heart rate, maybe get a sweat and feel the burn.
Not that it matters all that much. Low reps won’t make you bulky and high reps doesn’t tone or burn fat. They all work. The difference isn’t as important as you think.
The key is you get in there and add some weight and work hard.
This template, as simple as it looks, can give you tons of variety as each of those boxes has an unlimited amount of variation.
Here’s a really simple example:
1. Kettlebell Deadlift 3x10
2. Dumbbell Bench Press 3x12
3. Goblet Squat to Bench 3x12
4. Seated Cable Row 3x12
5. Split Squat 3x8/side
6. Tricep Pressdowns 3x15
7. Bicep Curls 3x15 (easy to pair these with Pressdowns)
You can pair these up if you want to.
Want 52 workouts packaged up like this for you AND a 7 day fat loss nutrition course for FREE? Head over to my site (link in bio).