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Full Body Kettlebell Workout
Hey Everyone!
Today, I am sharing a full body kettlebell workout. It is great when you are looking to work out all of the muscle groups. I like to do it during the week in between my specific muscle group workouts. It’s great to get some cardio in as well. This workout can help you tone your whole body.
I do three sets of the following:
Kettlebell Swings 10 Reps
Kettlebell Halos 10 Reps (Each Side)
Kettlebell Single-Arm Clean and Press 10 Reps (Each Side)
Kettlebell Plank Pull Through 10 Reps
Kettlebell Russian Twists 10 Reps
Here is a video of me doing these exercises so that you can see what they are if you are unfamiliar with them! The video is sped up slightly. When you do these exercises keep your movements slow and controlled. I like to use 15-30 pounds while doing these exercises.
I hope you loved today’s workout! Let me know what you think in the comments below. If you want to see more workouts like this please subscribe below for weekly emails. Thank you so much for checking out today’s post.
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Calf Workout
Hey Everyone!
Today, I am sharing some calf workouts with you. It is great to add to your leg day workout. I love to work out my calves to make my legs look more defined. I do these workouts about once a week. I like the way it makes my legs look more uniform.
I do three sets of the following:
Weighted Calf Raises 10 Reps
Plie Squat Calf Raises 10 Reps
Wall Sit Weighted Calf Raises 10 Reps
Here is a video of me doing these exercises so that you can see what they are if you are unfamiliar with them! The video is sped up slightly. When you do these exercises keep your movements slow and controlled. I like to use 5-10 pound dumbbells while doing these exercises.
I hope you loved today’s workout! Let me know what you think in the comments below. If there is a type of workout you would like to see, please let me know in the comments. If you want to see more workouts like this please subscribe below for weekly emails. Thank you so much for checking out today’s post.
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Forearm Workout
Hey Everyone!
Today, I am sharing some of my favorite forearm workouts with you. I like to do these so that my arms look more uniform. I don’t want my arms to look uneven. I usually incorporate these with my bicep workout.
I do three sets of the following:
Wrist Curls 10 Reps
Reverse Curls 10 Reps
Behind-the-back Standing Bicep Curls 10 Reps
Here is a video of me doing these exercises so that you can see what they are if you are unfamiliar with them! The video is sped up slightly. When you do these exercises keep your movements slow and controlled. You can avoid injury and you will see results faster if you do this. I like to use between 5-20 pounds for these workouts.
I hope you loved today’s workout! Let me know what you think in the comments below. If you want to see more workouts like this please subscribe below for weekly emails. Thank you so much for checking out today’s post.
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Biceps Workout
Hey Everyone!
Today, I am sharing some of my favorite biceps workouts with you. I usually workout my biceps with my back once a week for about an hour. I believe that this gives my body time to heal before I do it again.
I do three sets of the following:
Cross Chest Curls 10 Reps
Hammer Curls 10 Reps
Bicep Curls 10 Reps
Here is a video of me doing these exercises so that you can see what they are if you are unfamiliar with them! The video is sped up slightly. When you do these exercises keep your movements slow and controlled. You can avoid injury and you will see results faster if you do this. I also like to use lighter weights for biceps. I usually see more definition quicker when I do this.
I hope you loved today’s workout! Let me know what you think in the comments below. If you want to see more workouts like this please subscribe below for weekly emails. Thank you so much for checking out today’s post.
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Shoulder Giant Set
Hey Everybody!
Today’s workout is a shoulder giant set! So let’s go through a couple definitions to get started, they can be very confusing. A superset just means that you are going straight from exercise to exercise without rest, generally two different exercises back to back! A giant set is just like a superset, except it includes three or more exercises. You will complete all three moves without taking a break! Benefits of supersets and giant sets are: building muscles and endurance, burning fat, and boosting performance.
I use these in my workouts occasionally as I see fit. I do not recommend doing this with all your workouts as it can mess with your metabolism. Today’s workout is all about building your shoulders. I like to use 5-10 pound dumbbells depending on the day.
4 sets of 10 reps
10 Incline Bench Front Raises
10 Seated Lateral Raises
10 Seated Bent-Over Later Raises
Here is a video on how to do each of these exercises.
As always, listen to your body. If something hurts don’t do it. You can get a good workout without using weights, if using weights is too much for you. I do this whenever my shoulder is bothering me and I still can feel it.
I hope you liked today’s workout. Don’t forget to subscribe below so you don’t miss any of the workouts or meals! Thanks for your support and I will see you again next week.
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Great Glute and Hamstring Cable Workout
Hey Everybody!!
Today’s blog is a two in one! I’m sharing one of my favorite gym accessories and a great glute and hamstring workout. To be able to do these exercises you need a cable machine and ankle attachments. I have attached mine below. I haven’t found these at any gym I have been to, so it is usually best to bring your own. I love this workout for when you are tired of doing a million squats. It really helps to isolate the different parts of your glutes.
Do 4 sets of the following:
10 Cable Hip Extensions (each leg)
10 Cable Hip Abduction (each leg)
10 Cable Hip Adduction (each leg)
10 Cable Pull Throughs
I have included a video below so you can see what each of these looks like.
If you loved today’s workout please subscribe below and leave a comment. I love hearing what all of you have to say. I would really appreciate it!
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The Most Important Meal Of The Day
Hey everybody!
Today I am going to share with you my favorite breakfast for on the go!
Protein Shake Oatmeal
Chia Seeds 1 tablespoon
Oats 2/3 cup
Protein Powder 1 scoop (I’ve linked the one I use below)
Milk (Almond or 1%) 1 cup
In a small bowl or Tupperware, add your chia seeds and oats then mix together. Mix your protein powder with your choice of milk in a shaker bottle. When well mixed, pour your protein shake into the bowl containing the chia seeds and oats then stir together. Depending on the day, I sometimes only pour half of my protein shake into the oats and chia seeds then drink the rest later! Pretty easy!
Chia seeds are amazing for you and in my opinion have no taste. They are loaded with nutrients and antioxidants. They have many benefits from reducing inflammation to helping you to lose weight! They are super easy to add into your diet. I think that this recipe will help you to see that!
With this recipe, you can do one of two things. You can make this all at night and stick it in your fridge, then grab it in the morning when you are leaving. The other thing you can do is to eat it right after you make it. I like to bring mine not mixed together to work and eat it immediately after I finish mixing it together. I really don’t like mushy textures so I would rather eat them hard. I know I am weird!!
If you liked this recipe please let me know in the comments below!
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Cardio Pyramid Workout
Hey Everybody!
Today’s workout is
refered to as a pyramid set! You start with a small amount of reps and build up to a large amount and then back down to the small amount! Today’s workout is all about getting in your cardio.Complete this set as many times as you can.
Each set equals 250 reps.
10 Plank Jump Ins
20 Squats
30 Mountain Climbers
40 Knee Highs
50 Jumping Jacks
40 Knee Highs
30 Mountain Climbers
20 Squats
10 Plank Jump Ins
I really like to do fun workouts like this because it helps me to keep my mind off of what I am actually doing. It feels like I am having fun rather than spending another hour at the gym. It helps me to keep thinking about what I am going to do next rather than what I am currently doing. Try it out and let me know what you think about it in the comments below.
If you loved today’s workout, don’t forget to subscribe below. Thanks for reading!
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SMART Goals
Hey Everybody!
Today we are going to focus on SMART goals. I get asked a lot about how I accomplish so many big tasks and still have time to have fun while doing it. When I am thinking of goals I would like to accomplish, I like to use this formula in order to make my goals work for me!
What does SMART stand for?
Specific: What exactly are you trying to accomplish? Who, What, Where.
Measurable: How will I know when my goal is accomplished? What part of my goal can be measured?
Achievable: Is your goal attainable? You weigh the benefits from the risks and drawbacks. Can you pursue this without undervaluing your current obligations? Can you realistically accomplish this goal? Don’t set yourself up for failure.
Relevant: How is this goal significant to your goals in life?
Time-Bound: When will you accomplish this goal? Make sure you have a specific day in mind.
Let’s try turning a regular goal into a smart goal.
I want to run a marathon.
Specific: Who=I What= run a marathon Where = Ogden
Measurable: 26.2 miles
Achievable: This goal may not be attainable for everyone but it is for me. I have run many half marathons and I am following a training schedule.
Relevent: I want to live a healthy life so this falls into that category.
Time-Bound: The marathon is on May 18th so it will be accomplished by then.
Now we’ve turned a regular goal into a SMART goal.
I will follow my training schedule for nine weeks prior to running the Ogden marathon on May 18th, I have run multiple half marathons prior to my training weeks.
What is something you would like to work towards? It can be personal or work related. It can be anything! I have used these for school, work, traveling, fitness, etc. If you can think of any type of goal that you would like to achieve, it can be turned into a SMART goal.
If you loved today’s post please subscribe below! Thanks for reading.
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