Happy Friday, friends! With my recent trip to Nashville for the Food and Nutrition Conference and Expo (FNCE) and the start of my Acute Care rotation at Lakewood Ranch Medical Center, this week has seriously flown by and I feel like I have been going full steam ahead! But I am so happy I was able to go to FNCE and learn from the experts in the field and I cannot wait to share all the nutrition tips and healthy food finds with you in the future :-)
I am also so excited to share this week's FREE workout with y'all and I am sure you will love the simplicity and intensity of this "Terrific Trifecta Full-body workout!"
Top phase of the Kettle Bell Swing (Exercise #1)
The beauty of this terrific workout is that it consists of only THREE exercises, can be performed anytime and anywhere, and it can be completed within 10-20 minutes top! The concept of the full-body workout is to perform 15 reps of exercise 1, 2, and 3 for 1 round and then start back at 14 reps of exercise 1, 2, and 3 for 2 rounds, then start back at 13 reps, 12 reps, ... all the way down to 1 rep of exercise 1, 2, and 3 for a grand total of 15 rounds! That's it! It may sound nearly impossible, but pace yourself and maintain good form throughout the entire workout... and remember, it gets easier with each round!
Here we go!
- Exercise 1: Kettle Bell Swing (pictured above) - full swing with a moderate weight
- Exercise 2: Bosu Ball Push-up (pictured below) - can be performed without the Bosu and can be modified if needed (by dropping down to your knees while still maintaining a tight core)
- Exercise 3: Box Jump (pictures below) - moderate to high height and be sure to land softly in a squat position.
Top phase of the Bosu Ball Push-up (Exercise #2)
Landing phase of the Box Jump (Exercise #3) - note proper squat position
There you have it, my friends - a quick and effective workout to kick-start the weekend! What are you waiting for, let's get moving!!
As always, please let me know if you have any questions regarding each exercise or proper form - I would love to hear from you. Have a HAPPY FRIDAY and a wonderful weekend ahead!