Full-Body Alternating Circuit to Maximize Fat Burn (45 minutes)

This workout took me about 45 minutes to complete, including a warm-up.  It is a full-body workout which will build muscle and provide a cardio workout in one.  To begin you perform a series of 1-armed and alternating swings, which will get your heart pumping quickly. [Read more...]

200 Rep Time Challenge

This is a short, but effective workout with 200 reps.  Challenge yourself by performing this circuit two to three times during a week (48 hours of rest in between repeating the workout).  Each time you perform the workout, try and challenge yourself to perform the workout in a shorter amount of time.  Be sure and record the exercises, kettlebell weight used and total time for the workout for your personal records. [Read more...]

Short and Sweet Ladder

Here is a simple workout which will get your metabolism revved and leave you sweating.  If you are pressed for time – this workout is for you!  [Read more...]

Part III – 22 Minutes Mobile Workout

All you need for this workout is a kettlebell and a mat (optional).  It is a great workout to do when you are travelling, camping, etc.  This workout is ideal to do when you have the opportunity to take your workout outside.  It may only be 22 minutes, but it is extremely effective.  The idea is that you perform a short warm-up and then use maximum effort for 18 minutes of work.    [Read more...]

Part II – 22 Minutes Mobile Workout

All you need for this workout is a kettlebell and a mat (optional).  It is a great workout to do when you are travelling, camping etc.  This workout is ideal to do when you have the opportunity to take your workout outside.  It may only be 22 minutes but it is extremely effective.  The idea is that you perform a short warm-up and then use maximum effort for 18 minutes of work.    [Read more...]

Part I – 22 Minutes Mobile Workout

All you need for this workout is a kettlebell and a mat (optional).  It is a great workout to do when you are travelling, camping etc.  This workout is ideal to do when you have the opportunity to take your workout outside.  It may only be 22 minutes but it is extremely effective.  The idea is that you perform a short warm-up and then use maximum effort for 18 minutes of work.    [Read more...]

Cardio Metabolic Circuit

This workout is sure to get your heart pumping.  A circuit with lots of cardio, but with a strength component too.

The Workout

After adequately warming-up, perform this workout as a circuit, one exercise right after the other.  The first time through set an interval timer (such as a gymboss timer) for 10 intervals of 50 secs of work, 20 secs of rest.  Rest for 1 minute, the repeat the circuit a 2nd time for 10 intervals of 40 seconds, 15 seconds of rest. Rest 1 minute and repeat the circuit with work intervals of 30 seconds, 10 seconds of rest.  Finally, as an added bonus, if you are looking for an additional challenge, rest 1 minute and  repeat the circuit a 4th time with work intervals of 20 seconds and 10 seconds of rest. In other words, here’s what the workout looks like: [Read more...]

Sculpt Sleek Arms for Summer

The tricep is that sexy muscle right at the back of our upper arm, that we all want to be able to show off whether it is in a summer dress, tank top or swimming suit.  As discussed in a previous post, a get way to avoid those dreaded flabby arms is to perform a triceps tri-set on non-consecutive days (2 to 3 times a week). This workout combines a triceps tri-set, directly followed by a superset of two exercises which also targets the triceps muscles.  Perform this workout every second day for several weeks, or switch it up by alternating between this workout and this tricep tri-set  and you’ll notice significant results in a very short period. [Read more...]

Crazy Couplets to Build a Better Butt, Blast Fat, and Shape Your Legs

Nothing gets your heart rate higher or makes your workout more efficient than working your large muscles groups.  This workout focuses on your glutes and upper legs and it sure to get you sweating.  It consists of 4 couplets (groups of two exercises).  The idea is to switch back and forth between the two exercises, one right after the other.  Perform each exercise in the couplet for 45 seconds and then rest for 15 seconds before moving onto the second exercise and so on.  In other words each couplet consists of 6 intervals of 45 seconds of effort and 15 seconds of rest.  After the 6 work intervals, rest 90 seconds before moving onto the next couplet in the program.

The Workout

I can’t stress enough how important it is to begin every workout with a good warm-up.  After performing a warm-up of 5 to 10 minutes, move right into Couplet 1.

Couplet 1

1. Alternating Weighted Surrenders (Perform for 45 seconds, then rest 15 seconds and move onto exercise 2)

2. 2-Armed Kettlebell Swing (Perform for 45 seconds, rest 15 seconds and then switch back to exercise 1 in the Couplet 1)

  • Once you have completed each exercise 3 times (6 work intervals of 45 seconds) rest 90 seconds and move onto Couplet 2.

Couplet 2

1. Stationary Crabs (Perform for 45 seconds, rest 15 seconds and move onto exercise 2)

2. Alternating Front Lunges with a Kettlebell Pass (Perform for 45 seconds, rest 15 seconds and then switch back to exercise 1 in the Couplet 2)

  • Once you have completed each exercise 3 times (6 work intervals of 45 seconds) rest 90 seconds and move onto Couplet 3.

Couplet 3

1. Squats with a Toe Raise (Perform for 45 seconds, then rest 15 seconds and move onto exercise 2)

2. Towel Jumps (Perform for 45 seconds, rest 15 seconds and then switch back to exercise 1 in the Couplet 3)

  • Once you have completed each exercise 3 times (6 work intervals of 45 seconds) rest 90 seconds and move onto Couplet 4.

Couplet 4

1. Plie Squat with an Upright Row (Perform for 45 seconds, then rest 15 seconds and move onto exercise 2)

2. Burpees with a Press (Perform for 45 seconds, rest 15 seconds and then switch back to exercise 1 in the Couplet 4)

  • Once you have completed each exercise 3 times (6 work intervals of 45 seconds) either move right into your cool-down or if you are up for an additional challenge rest 90 seconds before moving onto this Bonus Metabolic Finisher.

Bonus: Metabolic Finisher

Perform these 8 exercises in rapid succession.  Perform each exercise for 30 seconds, resting only 10 seconds and then moving quickly onto the next exercise.

  1. Alternating Weighted Surrenders
  2. 2-Armed Kettlebell Swing
  3. Stationary Crabs
  4. Tactical Front Lunges
  5. Squats with a Toe Raise
  6. Towel Jumps
  7. Plie Squat With an Upright Row
  8. Burpee with a Press

Triplets for a Tighter Core and Awesome Chest

This workout primarily targets your core and chest muscles.  It is made up of 4 sets of 3 exercises (Triplets). Each Triplet should be performed three times.  Each exercise in the triplet should be performed one after the other, with as little rest as possible (just enough to set-up for the next exercise).  At the end of the three exercises, rest for about 45 seconds and repeat the Triplet two more times.  Once the triplet has been repeated 3 times, rest 1 minute and move onto the next triplet and so on, until all 4 triplets have been repeated three times.  This workout is repetition-based.

[Read more...]