Free Fitness Friday: Full Body Kettle Bell Calorie Blaster Workout

Happy Friday, everyone! Hope you all had a lovely 4-day work-week! While I was still busy with my Internship requirements and household chores, I was able to spend some quality time with my husband and friends over Labor Day weekend - watching College Football, of course!

Before turning on College Game Day this week, make sure you make time for this Free Fitness Friday Kettle Bell workout and blast some serious calories before scarfing down delicious Game Day snacks!

This week's Free Fitness Friday workout: Full Body Kettle Bell Calorie Blaster

                                               Photo compliments of DA Photspot

This workout is very simple to set up (all you need it one light-to-moderate weight Kettle Bell) and can be done in anytime frame that you have (anywhere from 15-60 minutes), but should be done at a fast-pace and with minimal rest. Complete all 5 exercises in a row for 1 round, rest for 1 minute, then begin with the first exercise for round 2. Complete as many rounds as you can in the time you have! (Try for 4-6 rounds!)

As always, be sure to warm up before beginning the first round and cool down and stretch when you are finished.

Round 1:

• 10 reps Kettle Bell Deadlifts
• 10 reps Kettle Bell Goblet Squat
• 20 reps Alternating Reverse Lunges (10 reps each leg) holding the Kettle Bell at chest height
• 10 reps Figure 8's to Press
• 20 reps Overhead Sit-ups

That's the whole workout! Check out this video for demonstration of each exercise and please let me know if you have any questions!

Have a wonderful day and great weekend ahead!

Free Fitness Friday: AMRAP Kettle Bell Workout #2

It's finally Friday and this week, more than ever, I am so happy it's the end of the work-week! With my first full week of my Dietetic Internship under my belt, I am ready for some R & R this weekend - after fitting in this quick and effective Kettle Bell workout of course!

Photo compliments of DA Photospot

This week's Free Fitness Friday features a calorie-blasting 30-minute Kettle Bell workout that you can do anytime and anywhere. This quick and convenient workout requires only 1 moderate-weight Kettle Bell and enough space for you to move around, jump, and swing the kettle bell. You want to be sure to use a moderate weight that you can lift 15-20 times for each exercise and to warm-up for 3-5 minutes prior to starting the workout. 

The concept of the workout is to complete As Many Rounds As Possible (A.K.A. "AMRAP") of the 5 different Kettle Bell exercises in 30 minutes, but to do so at a realistic pace so that you are able to continue the workout for 30 minutes.  I will complete this workout at Vitality Fitness and will most likely warm-up on the treadmill, but you can also walk / jog outside, ride a stationary bike, or warm-up on the rowing machine or elliptical.

So here it is! The 30-Minute AMRAP Kettle Bell Workout

1 Round:

1. 20 X Kettle Bell Swing (full swing) *
2. 20 x Kettle Bell Upright row *
3. 10 x left leg forward lunge with Kettle Bell overhead press
4. 10 x right leg forward lunge with Kettle Bell overhead press
5. 10 x Squat Jump (holding Kettle Bell at chest height)

Repeat exercises for the next round(s) until the 30-minutes is up! Trust me, the time goes by quickly and the workout will be over before you know it!

* Here is a short video to demonstrate the first two exercises (Kettle Bell Swing and Kettle Bell Upright Row) in case you are not sure of how to perform these exercises.

Kettle bell swing followed by kettle bell upright row

(Note: I only performed 5 repetitions of each exercise for demonstration purposes, but aim for the designated number of reps for each exercise listed). If you still are not sure how to perform one of the exercises, please feel free to ask me in the comments below!

And that is it, my friends! A very quick (and sweaty) workout for you to blast some calories before the weekend arrives... now it's time to work out and then veg out! 

Have a great Friday and wonderful weekend ahead!

Free Fitness Friday: At-Home AMRAP Kettle Bell Workout

Kettle Bell home workout

It's finally Friday! And it's a bitter-sweet one for me since my vacation home is over and I am already missing my family and friends back home in Massachusetts! I had such a nice time back in my home town and truly enjoyed the quality time spent with my loved ones, relaxing at home, and my awesome at-home workouts! Speaking of which, today's Free Fitness Friday features a calorie-blasting 30-minute kettle bell workout that you can do anytime and anywhere. This quick and convenient workout requires only 1 moderate-weight Kettle Bell (or a moderate-weight dumbbell), an exercise mat (or towel), and (ideally) a 200-yard distance (for the "cardio" portion). You want to be sure to use a moderate weight that you can lift 10-12 times for each exercise and you can choose any form of "cardio" exercise that you prefer and have access to (walking / jogging, marching in place, stationary bike, rowing machine, elliptical, jump rope...).

The concept of the workout is to complete As Many Rounds As Possible (A.K.A. "AMRAP") of the 7 different exercises in 30 minutes, but to do so at a realistic pace so that you are able to continue the workout for 30 minutes. You want to set up your Kettle Bell / dumbbell and exercise mat on flat ground before starting the clock and select a good location with enough space for you to perform the exercises. I completed my workout outside on my parents' driveway in the shade and had about a 200-yard distance to run up and down the street for the "cardio" portion.

So here it is! The 30-Minute At-Home AMRAP Kettle Bell Workout

1 Round:

1. 2-minute cardio (walk / run 200- yards out and 200-yards back, jump-rope, bike, row...)
2. 10 x Right arm Kettle Bell swing
3. 10 x Left arm Kettle Bell swing
4. 10 x Squat with right arm high pull
5. 10 x Squat with left arm high pull
6. 10 x Kettle Bell tricep push-ups (can be performed on knees if needed)
7. 15 x Kettle Bell sit-ups with straight arms

Repeat exercises for the next round(s) until the 30-minutes is up! Trust me, the time goes by quickly and the workout will be over before you know it!

Here is a short video to demonstrate each exercise (minus the 2-minute run) in case you are not sure of how to perform each exercise. (Note: I only performed 3 repetitions of each exercise (#2-#7) for demonstration purposes, but aim for the designated number of reps for each exercise listed). If you still are not sure how to perform one of the exercises, please feel free to ask me in the comments below!

[embed]https://www.youtube.com/watch?v=nRWXpnkqXRM[/embed]

Have a great workout and weekend ahead :-)