Who Needs Rest Anyway?!

Who Needs Rest Anyway?!Perform 2-3 rounds of the following exercises.
Do each move for 40 seconds of ‘all out’ effort, move to next exercise with no rest in between. Take a quick 5-10 sec break between rounds.
1. High KB Swing/Double KB Swing
2. 1-Arm KB Swing
3. 1-Arm KB Swing
4. KB Figure 8’s
5. KB Squat-Tri.Ext.
6. KB Side-Side-Overhead Press
7. KB Suitcase DL’s
8. DBL KB Burpee, SGL KB Diag Press
9. KB Wide Halos
10. KB Wide Halos
11. KB Upright Rows
12. KB Knee Repeater
13. KB Knee Repeater
14. KB Thrusters
15. Push Ups
16. KB Russian Twist
17. KB Hip Raise + Press
18. KB Side Bridge Raise
19. KB Side Bridge Raise
20. KB Leg Raises


Keep up the GOOD WORK:) – NAT –

Lower Body Pump it Up!!

Strength Training to start and ending with my version of some cardio kickboxing moves, one of the best ways to get your body into fat burning mode:)Strength Training Circuit
Warm-up: Jump Squats – 15 reps; 2 sets
Circuit: Perform each exercise below for given # of reps, go from one exercise to next until completed all exercises once, this is 1 round. Complete 3 rounds of below exercises.
1. Plie DB/KB Squat (10-12 reps)
2. Squat Clean (10-12 reps)
3. BB Side Split Squat (10-12 reps)
4. 1-Leg KB Racked Squat (10-12 reps/leg)
5. Seated Leg Curls (10-12 reps)
6. Leg Extensions (10-12 reps)
7. Calf Raise (10-12 reps/leg)
—–
Cardio Training (I will post video for the cardio section in next few days) [30 Minutes]
Circuit 1: Do each exercise for 45 seconds of all out effort, then rest for 15 seconds before moving to next exercise. Perform each exercise back-to-back. Do 2 full circuits of below exercises. I put # of reps I did in 45 seconds for each exercise so you know approximately how many reps you should hit.
1. KB Burpee Swing Up (10 reps)
2. DBL KB Front Squat (21 reps)
3. KB Russian Twist (feet elevated) (30 reps)
4. Jumping Jacks (50 reps)
5. Side-Side Pike Jumps (34 reps, 1 rep = 1 jump R + L)

Circuit 2: Do each exercise for 45 seconds of all out effort, then rest for 15 seconds before moving to next exercise. Perform each exercise back-to-back. Do 2 full circuits of below exercises. I put # of reps I did in 45 seconds for each exercise so you know approximately how many reps you should hit.
1. Dynamic Jump Squat Duck Unders (2) + Shuffle Jab L+R (10 reps)
2. Twist Boxer Shuffle (25 reps, 1 rep = 1 jump R+L)
3. Knee-Up Jump Kicks (R) (18-20 reps)
4. Knee-Up Jump Kicks (L) (18-20 reps)
5. Plank Side Jump Tucks (18-20 reps, 1 rep = 1 jump R+L)
6. Split Squats (3) w/Kick Up (R) (13 reps)
7. Split Squats (3) w/Kick Up (L) (13 reps)
8. Sumo High Knees (40-42 reps, 1 rep= 1 knee-up R+L)
9. Front-Side Kicks (R) (15-17 reps)
10. Front-Side Kicks (L) (15-17 reps)


Tell me how it went! How can I help you?! – Nat – 🙂

Cardio Hoopla

A little bit of body weight mixed with kettlebells will tighten up your physique and help you work toward your fitness new year’s resolutions! Do 2-3 rounds of the exercises below. Perform each exercise for 45 sec of effort and 15 seconds of rest in between exercises.1. KB Vertical Swings
2. Pendulums
3. KB Swings (Single or Double)
4. Plank Rows
5. Plank Rows
6. Power Jacks
7. Stability Ball Pike-Push Up
8. Airplane Jump Lunges
9. Double KB Front Squat-Press
10. 10 Mountain Climbers + 1 Push Up
After last round completed, do jump rope for 1000-1500 skips or 12-15 minutes.
Enjoy!

=Nat=

TRX & Kettlebell Interval Challenge!

Sculpt those arms, legs, butt and abs with this interval training workout using body weight techniques, kettlebells, and the TRX Suspension Trainer. Jump start your New Year’s resolutions to lose weight and tone up and jump on the Raw Fitness train! Challenge yourself this month and perform all the workouts on my You Tube page or http://www.RawFitnessTv.com site. All of my workouts will boost your metabolism, burn fat, and help you feel better physically and mentally! Enjoy!*Each part: 1st round do the non-TRX movement, 2nd round do the TRX movement (if you have one). If you don’t have the TRX yet, just perform the non-TRX movements for each round.

Part 1: 2 Rounds @ 15 sec rest, 45 sec effort
1. Running Man or TRX 1-Leg Lunge
2. Running Man or TRX 1-Leg Lunge
3. KB Heavy Pants or TRX Low Row
4. KB Dips or TRX Dips
Cardio 1: 2 rounds, 30 sec effort, no rest
1. Mountain Climbers
2. BKWD Lunge Knee Up or TRX Sprinter Hops
3. BKWD Lunge Knee Up or TRX Sprinter Hops
4. KB Deadlift Squat Thrust

Part 2: 2 rounds, 15 sec, 45 sec
1. 1-Leg Hip Raise or TRX 1-Leg Squats
2. 1-Leg Hip Raise or TRX 1-Leg Squats
3. Push up w/Squat Thrust or TRX Chest Press
4. KB Russian Twist or TRX Plank Crunch
Cardio 2: 2 rounds, 30 sec effort, no rest
1. Jump Lunges
2. Pendulums
3. KB Swing
4. TRX Pikes or V-Knee Chest Tucks


Any questions about the TRX, send them my way, I LOVE the TRX!!! Health & Happiness, Nat 🙂

Max Your Bod!

Perform 2 rounds of each part. Perform each exercise until you “max out”, for about 45-60 seconds. Minimal rest in between of at most 15 seconds.Part 1:
1. KB Squat Double Lunge
2. 1-Leg Squat Switch
3. Double KB 1-Leg DL (R)
4. Double KB 1-Leg DL (L)
5. Ball Hip Raise/Leg Curl
Part 2:
1. KB Push Ups
2. Inverted Rows
3. Wide Fly Push Ups
4. KB Squatted Rows
5. Feet Elevated Dips
Part 3:
1. Ball Pikes
2. 1/2 Curl + Press
3. Ball Oblique Jackknife
4. Lying KB Shoulder Tap
5. Ball Plank Climbers

*Alternative exercise for inverted rows if you don’t have dip station. Take two chairs, side-by-side, about 2-3 feet apart, rest broomstick on seat of chairs, lie on ground under broomstick, grab broomstick, palms facing back and row your body up as one unit.
*Alternative exercise for feet elevated dips. Sit on chair, place palms on edge of seat, move butt forward off chair, lower and raise body as one unit with or without feet elevated.


Pump it UP! 🙂 – Nat –

21 & Done!

Great workout for your whole body. As requested by a viewer I’m including the main muscle group that each exercise works out. Thanks for the requests and always love hearing from my viewers! Below is the workout description.Do 3 Rounds of the following 7 exercises. Perform each exercise for 45 seconds of effort with 15 seconds of rest between exercises. I set my GYMBOSS interval timer for 21 rounds of 15 seconds, 45 seconds intervals.
1. Kettlebell Thrusters (Arms, Quads)
2. Kettlebell Swing (Hams, Glutes, Core)
3. Kettlebell Double Rows (Arms, Back)
4. Kettlebell Rotational Deadlifts (Right) (Core, Hams)
5. Kettlebell Rotational Deadlifts (Left) (Core, Hams)
6. Kettlebell Plank Row (Right) (Core, Arms, Back)
7. Kettlebell Plank Row (Left) (Core, Arms, Back)

Have Fun!!:)


🙂 Nat

Endurance Time!

Great workout to test your cardio endurance and improve your strength. Perform 2 rounds of the following exercises. This workout is and interval training routine in which you will perform each exercise for 45 seconds of effort, and rest for 15 seconds before moving on to the next exercise in the circuit. At the end of round 2 perform (1) 45 second interval of Jump Knee Tucks to finish out the routine. Good Luck!
1. FWD/BKWD Jump Touch
2. KB Swing
3. Side Squat Thrust
4. Alternating Step Ups
5. Lizard on the Run
6. Prisoner Bicycle
7. Airplane Jump Lunges
8. Side Plank Lifts (Left)
9. Side Plank Lifts (Right)
10. V-Crunch
11. Pike Side Jumps
12. Kick Ups
13. KB Russian Twist
14. Ball Plank Knee Tucks
15. 1-Leg Lifts Wall Sit (Left)
16. 1-Leg Lifts Wall Sit (Right)
2nd Round do (1) 45 sec. interval of Jump Knee Tucks.

Keep Up the Great Work!!


-Nat-

Kettlebell Muscle Mania Rep Challenge

A great total body workout using kettlebells and your bodyweight. If you don’t yet have a kettlebell you can use a set of heavy dumbbells for this routine. But please get your kettlebells because they give you a better workout!
Perform each exercise for given number of reps. Perform 1 round of this routine. It is a time challenge so try and finish as fast as possible with little rest, but make sure you keep good form!

Perform 1 Round of the following:
1. KB Mini Squat Pulses (50 rep)
2. Double Arm KB High Pulls (25 rep)
3. KB Squat Taps w/Calf Raise (25 rep)
4. Vertical Swing Squat Thrust (25 rep)
5. KB Squatted KB Arm Row (25 rep)
6. KB Side Step Ups (25 rep/leg)
7. KB Elevated Push Ups (25 rep)
8. KB Dip w/ Kick Ups (25 rep)
9. KB Dive Bombers (25 rep)
10. KB IN/Out Curls (25 rep)
11. KB Rotate Press w/Half Curl (25 rep)
12. V-Knee Chest Tucks (25 rep)
13. Bike Pedal (25 fwd/25 bkwd)
14. Knee Hug Leg Ext. (25 rep)
15. Pilates Leg Kicks (25 rep)
16. Straight Leg Butt Lift (25 rep)
17. KB Russian Twist (25 rep)

Good Luck and Post Your Results here!


-Nat;)