Ok, so here it is, Day 9 and Day 10 of the 20 Day Challenge with Kettlebells. These are full body workouts that will get all of those muscles, your abs, legs and arms, fired up! These are great cardio workouts as well! Enjoy and post in comments section with your results!
Day 9, Wednesday, Full Body Kettlebell Workout
Day 10, Kettlebell Cardio Workout
Here are the next two workouts in the 20 Day Kettlebell Challenge! Today, Monday, you will do the Upper Cardio Blast and tomorrow, Tuesday, you will do the Lower Cardio Blast.
Each workout is only 12 minutes! The key here is to push yourself to the max for that entire 12 minutes. After you finish the 12 minutes, you could try to do some light cardio for 10-20 minutes to get an additional calorie burn. Just remember, focus on those 12 minutes and make sure to give it your absolute best! Enjoy!
Monday, November 17th, Kettlebell Upper Cardio Blast:
Tuesday, November 18th, Kettlebell Lower Cardio Blast:
Here are today’s and Saturday’s workouts for the 20 day Kettlebell Challenge. This is Day 5 and Day 6 of the challenge. Day 7 is a rest day. These two workouts are going to really challenge you. The Kettlebell Cardio will get your heart rate fired up and build that lean, strong muscle mass that helps tone and shape up the physique! The Kettlebell Full Body workout will really target all the large muscle groups to achieve a good burn and help your body get into fat blasting mode! The workouts are below. Have fun and enjoy your weekend!
Day 5, Friday, Kettlebell Cardio Workout:
Day 6, Saturday, Kettlebell Full Body Workout:
I hope you had fun with Day 1 and 2 of the kettlebell challenge! Here is Day 3 & 4. Remember, concentrate on executing each exercise move with the best form possible. Focus on your breathing. Focus on having good posture and contracting in your core during each exercise move. And as always, EAT CLEAN and make sure you are eating ENOUGH LEAN PROTEIN to feed your muscles the fuel they need to recover for your next workout.
Enjoy!
Day 3, Wednesday, Upper Body Workout:
Day 4, Thursday, Lower Body Workout:
Starting today, Monday November 10th, is the 20 Day Kettlebell Challenge. This will keep you fit and motivated throughout the Thanksgiving Holiday (and hopefully help get you through all the temptations that the holiday season brings!).
If you have never used kettlebells before, don’t worry. The exercises that you do with kettlebells is VERY similar to what you do with dumbbells. If you can’t figure out form or a specific exercise, just youtube it!
The 20 Day Kettlebell Challenge will work like this….
Here are your first two workouts for Monday & Tuesday!
Monday – Upper Body Kettlebell Workout:
Tuesday – Lower Body Workout
After completing the kettlebell portion of the workout, attempt to do 10 minutes of cardio either running outdoors or on the elliptical, treadmill or stair climber at your gym. Try to do intense interval training cardio for 10 minutes (50 seconds maximum effort with 10 seconds recovery, repeat 10 times for a total of 10 minutes).
Good Luck!!
The final week is here, congrats on making it to week #5! Below is the workout schedule and routines for the final week of October. Rock out these workouts and then give yourself a nice rest day on November 1st because you earned it!
Take a look back at what you did this month. Ask yourself what worked, and what didn’t work. Was there a specific workout routine that you really liked? Any specific exercise move that really boosted your progress towards your goals? How were your eating habits this month? Do you feel like you lost the excess fat you were looking to shed off this month? If you did, WAY TO GO! That means that your diet was on point this month. If you feel like you didn’t shed that excess weight, than it is your diet that is holding you back from achieving your weight loss goals. You are either eating too much or too little, too much sugar/fat/carbs or too little protein & carbs. You need protein and carbs to fuel your workouts. But, at the same time, you need to eat in moderation and make sure you aren’t eating too much fat and carbs (especially saturated fats and processed carbs and sugar). Take this free Seven Day Detox & the Clean Eating Plan to get a jump start on revamping your diet so you can shed the excess weight!
I have included three template workouts below: one for the upper body, one for the lower body and one template for a cardio workout. You can use these templates to create your own workouts. This week I want you to choose your favorite upper body exercise moves and plug them into the upper body workout routine template below. Also choose your favorite lower body exercise moves and plug them into the lower body template below. Do the same for the cardio workout routine too. And if you don’t have the time to figure out your fav moves, just do the workout routines as shown below. The goal here, is to start having fun with your workouts by adding your fav moves to the routine you do.
Monday {October 27th}: Upper Body Workout
Tuesday {October 28th}: Lower Body Workout
Wednesday {October 29th}: Cardio Workout
Thursday {October 30th}: Upper Body Workout
Friday {October 31st}: Lower Body Workout
Saturday-Sunday REST, you made it through the 31 Day October Barbell Challenge!
Important Notes: Make sure you plug in compound exercises versus isolation exercise into the workout routine templates below. Compound exercises are multi-joint movements that work several muscles or muscle groups at one time. Isolation exercises only work one muscle or muscle group and one joint at one time. An example of a compound exercise would be a squat, lunge, bench press, chin up. An example of an isolation exercise would be a tricep kickback, bicep curl, or quad extension (usually using the commercial weight machines at the gym). Including one-two isolation moves in your workouts is okay, but just make sure a majority of the exercise moves in your workout routine are compound exercises.
Below is the schedule and the workouts for this week. If you are just now joining us in this challenge…. check out this post for the details on what, how, why, when.
Remember that you can sub out the barbell and use dumbbells or kettlebells instead. Have fun with it!
October 6th {Monday}: Lower Body Routine
October 7th {Tuesday}: Upper Body Routine
October 8th {Wednesday}: Cardio Workout
October 9th {Thursday}: Lower Body Routine
October 10th {Friday}: Cardio or Optional Rest Day
October 11th {Saturday}: Upper Body Routine
October 12th {Sunday}: Rest Day
In order to build a foundation and measure our progress, we are going to stick with the Lower & Upper Body Routines we did last week. These two routines are below.
You can run on the treadmill or outside if you’d like to do that instead of the above HIIT Cardio routine on the days designated as cardio workout days. If you choose to do your own cardio routine, try to do an interval run instead of steady-state cardio. For example, after warming up for five minutes, run at your max pace for 1 minute and then a moderate recovery pace for 2 minutes. You would repeat these two intervals for 10 rounds, or a total of 30 minutes. You can run outdoors, on the treadmill or use an elliptical, rower, stair stepper, spin bike, or arc trainer for your cardio workout if you’d like.
Good Luck #BarbellBabes!
Leave your workout results and questions in the comments section below!
How did you do with the Lower Body Workout that was assigned for today?! Check out yesterday’s blog post if you missed the first workout of the October Barbell Challenge.
Below is the second workout for this week. It is an Upper Body Workout and you can use your barbell, or substitute it for dumbbells or kettlebells if you don’t have a barbell. You are going to use the heaviest weight that you can perform and max out at 8-10 reps with good form. Do four sets of 8-10 reps of each of the four barbell exercises. Then hit the cardio round for a little extra burn!
Comment to let us know how your workouts are going, if you have any questions, and how you are progressing along!
Stay Strong & Rock On #BarbellBabes
Ready for a challenge this October? This challenge is perfect for those that have little-to-no equipment at home (because you can substitute dumbbells for the barbell!) and also for those who have gym memberships but never have a good workout routine when they finally make it to the gym. AND if you are getting bored with the same old workouts you’ve been doing for the past month, this challenge is a GREAT way to spice it up in the gym!
We’re going to keep it REALLY simple and easy to do this challenge because I know you all don’t have a lot of extra time on your plates.
Here are your guidelines:
That’s it. Just 3 steps to getting started. Make sure you follow this blog so that you get the weekly Sunday emails (this week’s email will be sent out tomorrow so that you can get started on October 1st). Print out each week’s post and pin that print out up on your refrigerator so that you have your week’s workout schedule and routines in an easily visible spot and as a daily reminder.
P.S. – If you need a little fitspiration, check out our motivational workout clothes over at our shop, the Brave Angel Shop. In Honor of Breast Cancer Awareness Month (October) – Brave Angel will be donating $1 of every sale in the month of October 2014 to the Breast Cancer Research Foundation!
Yours Truly,
Brave Angel
So that’s just what you’re getting today! Do you know that including squats and lunges in your workouts are a great way to increase the burn while decreasing the amount of time you have to workout for? Compound movements such as squats and lunges hit numerous muscle groups as you perform multi-joint movements through a range of motion. When you use more muscle, you increase your lean muscle mass which helps increase your metabolism and burn more fat. And you only have to do a few compound moves per workout to get in a good burn; therefore decreasing your workout duration.
Today you will do 6 moves. Do each move for 30 seconds, then rest for 10 seconds before moving onto the next move. Do three circuits of the following 6 moves. Then give the bonus round a go ahead!
Warrior Girl Fitness 