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
Today’s WOD, Day 26, is going to really challenge your upper body. Your core muscles come into play a lot during this workout also. For example, the first exercise move (called “Thrusters”) activates your core muscles by using them as stabilizer muscles as you sit down into the squat and then explode up to an overhead press position. A full body move, such as the “Thrusters”, is actually better at helping you achieve your goal of, let’s say, ‘a flat tummy’, than your basic ab crunches because, (A) full body moves recruit more muscles therefore giving you an afterburn effect (called EPOC, helps you burn more calories long after you’ve left the gym), and (B) helps build lean muscle mass (don’t worry ladies, this doesn’t mean you’ll get bulky, it just means that by increasing your lean muscle mass you’re increasing your basal metabolic rate (your body will burn more calories daily) & this helps your body burn more fat! Woohoo! Lean muscle mass will help you slim down and get that toned, lean & trim look.
So remember, just because a workout doesn’t have any ab exercise moves, such as crunches, doesn’t mean that it isn’t going to be effective at helping you get abs! It could actually be MORE effective than just doing crunches all day long. HIIT the workout below hard to achieve E.P.O.C. (afterburn effect) today! Execute each move with good form and dedication to the workout and also for achieving optimal health & wellness!
We are almost down to our final week of the 30 Day Challenge, and we are going to HIIT it hard in this final week and go out with a BANG!
After today’s workout, WOD 22, you will have exercised for 6 days in a row this week! Congratulations on making it through these last six days, your body needs some rest! Tomorrow, Day 23 of the challenge, is a rest day. Be active, do some housework or gardening. Walk the dog, WALK not run, the dog…go shopping for a workout shirt or fun gear to add to your workout wardrobe. ENJOY your day FULLY, you earned it!
Today’s challenge is a 100 rep challenge in honor of it being #flexfriday. FORM is key here, so take your time, and, when needed, pause to gather your strength and then carry on to finish those 100 reps.
P.S. if you don’t have time to get out to the store to buy yourself some women’s workout clothing, check out Brave Angel’s shop! We are adding new motivational workout shirts daily, we use eco-conscious screen printing methods and get our textiles from non-sweat shop certified manufacturers!
Less than 10 days to go! I will be SO sad when our challenge is over, but luckily I have something wonderful in store for all of my followers. I will be announcing it at the end of the 30 Day Challenge, so make sure you stay tuned!
Day 21’s WOD is pumping it up a bit! You have two bonus round options this time. You can do 3 rounds of the 4 minute circuit (for a 12 minute workout)….OR you can do an additional 1-2 rounds of the 4 minute circuit (making it a 16-20 minute workout)….THEN you can do the final bonus option! You choose, it’s your day and your workout, so take on the challenge and know that you are improving every day!
Remember, form is more important than getting through the entire interval. If you feel yourself losing form, PAUSE, take a quick break, and jump right back into it!
Day 20 WOD will light your abs on fire. It’s another great HIIT workout for you to add to your calendars and exercise logs!
Inspired by and requested by our followers and readers. It’s a simple 30 day plan called “How Abs Are Made: Your Full-Proof Plan To Getting Abs”. An important note: this plan will not only help you get abs, but it will improve your overall fitness, help decrease your body fat percentage, boost your energy levels & metabolism, and basically help you achieve those weight loss or health & fitness goals you’ve been trying to attain for years. Inspired by my followers who ask me how I stay strong, lean and energetic! Thank you followers! Stay tuned, because there is more to come!
Welcome to Day #14, this marks two full weeks of accomplishments day-in and day-out!
Important: Don’t miss out on our first free prize we are handing out in honor of Day #15, which is the half-way point in our 30 day challenge. In order to qualify for the free prize, you must post a picture of your 30 Day Challenge Calendar on Facebook or Twitter. The 30 Day Challenge Calendar must be filled out, EVEN IF you missed a workout, IT IS okay! Just write an X in the day that you missed a workout. The point is this, keeping a journal or daily log of your workouts is a proven effective method to keep you on track with a fitness regimen.
So take a snapshot of your calendar with your phone, and post it on your Facebook or Twitter feed, just make sure to tag Brave Angel in your post so that we can enter you into the contest to win the first prize of our 30 Day Challenge! You must “Like” our Facebook Page and/or must be “Following” us on Twitter in order to tag us {you don’t have to post on both, just choose either Facebook or Twitter}.
Ok, now it’s time to HIIT it! Day 14 WOD targets your glutes, quads, hams and abs. It has the cardio – strength ratio required to get your heart rate & metabolism ramped up, so make sure to pat yourself on the back when you finish this puppy!
P.S. if you feel like your endurance & strength has improved, add weights! I hold or add weights for most moves to help kick it up a notch, just remember watch your form & posture!
Lucky #13 WOD time! Push yourself during this workout. We are thirteen days in, so your strength and endurance has improved by now, you should be able to do more reps, go harder for longer, and lift heavier weights. Make sure to push yourself to improve daily. With every workout, lift a heavier weight and push harder & for longer and try to eek out as many reps as possible with GREAT form during each interval or exercise.
Set your interval timer for 30 seconds work & 10 seconds rest, you will do three rounds of these six exercises [set your interval timer to run for 18 rounds]. This workout is meant to trim & tone those arms, abs and back so make sure you focus on squeezing those muscles as you do each rep! And hit the bonus round with all you’ve got.
Smile at a stranger today and give them a compliment, spread the love and you’ll feel the love back!
Welcome to Brave Angel! We are going live and opening shop! Over the next couple weeks the blog will be revamped and we will be bringing you brand new workout routines, free diet plans and guides, and so much more! We’re so excited and can’t wait to help you realize all your goals and your true potential! Join us in a journey, a journey all about finding your individual life purpose and achieving your fitness, diet, weight loss, spiritual, mental health and well-being goals! Join the movement by reading our Brave Angel Philosophy below and subscribing to this blog now!
BRAVE ANGEL PHILOSOPHY:
Join the inspirational movement encouraged by our community of passionate followers who are searching for true happiness, their true purpose and potential. A nation of those that “Dare Greatly”. Take the road less traveled. Are Fearless and Defy All Doubt in the face of adversity. We commit to uphold these values; we are courageous, we strive to live greatly, and go in brave pursuit of our dreams, live boldly, live vulnerably, we are tough, strong, confident, proud, and are longing to feel contented, fulfilled, and accomplished. Our Brave Angels disprove naysayers and go against the grain, because they know they are worth it. We embrace life, and soldier on, we will never give up and promise to daringly persevere. We don’t just exist…we have a strong yearning to leave behind a legacy that will turn heads and have an admirable & valuable impact on the world. We know that we have been granted one life, one legacy. We will be Legendary. We are more than brave. We are the inspiration. We are the Brave Angels.
“I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.” – Maya Angelou
“You can only become truly accomplished at something you love. Don’t make money your goal. Instead pursue the things you love doing and then do them so well that people can’t take their eyes off of you.” – Maya Angelou
Time for a new W.O.W. (workout of the week)!
This week we will be doing a ‘Time & Rep Challenge’. Again, focus on form first, endurance & strength will follow as you improve in fitness. You will perform the below exercises in a circuit fashion, perform the given # of reps for each move, then move onto the next move until you finish the whole circuit. Then do a 2nd and/or 3rd round. Your goal is to see how many rounds you can complete in 30 – 45 minutes. You choose the how long you want to push yourself for. If you’re a beginner, aim for 20-30 minutes. If you’re advanced, go for the whole 45 minutes. Or you can even up the intensity and just do 30 minutes! It’s up to you and your goals!
‘Time & Rep Challenge’: Warm up for 5 – 10 minutes.
Cardio: Do 10-20 minutes of high intensity intervals on treadmill, elliptical, arc trainer, outdoor jog, bicycle, spin bike, etc.
Cool Down and pat yourself on the back! Good Work!
Click on the exercise to be taken to a youtube video showing the exercise move if you aren’t familiar with what the exercise is. Make sure to have a nice big bottle of water nearby and write down how many reps, the weight you use, and how many rounds you get done. Then post your results on our 30 Day RawFitnessChallenge Facebook Page! Keep a journal of your workout results so you can track your progress!
M.O.W. (Meal of the Week): Perfect light meal that you can cook up on the grill! Sweet potato rounds are my ‘go-to’ when I’m hitting up
a cookout. Everyone is throwing on their greasy, artery clogging burgers and hot dogs…meanwhile my sweet potato rounds are grillin’ up and are absolutely satisfying and tasty! Serve w/a side of raw vegan zucchini pasta that you can make ahead of time and bring with you to your cookouts. All the other guests will be jealous of your yummy plate of food!
Raw Vegan Zucchini Pasta
Warrior Girl Fitness 