20 minute calorie burning muscle building workout

Stretches

Workout: (perform with NO rest, or as little as possible)

• kettlebell single arm rows (continuous for 5 minutes, changing hands every 5 to 10 reps...just keep it equal)
• push-ups (continuous for 5 minutes - stop only as needed for a few seconds at a time)
• kettlebell single arm shrug (continuous for 5 minutes...again change hands how ever often you wish, but keep it equal for both sides)
• kettlebell snatch (continuous for 2.5 minutes - change hands each rep) after 2.5 minutes immediately change to clean-to-press for 2.5 minutes (change hands each rep)

Cool down:

• very LIGHT jogging in place or jumping jacks (the key here is to perform a very easy activity until your breathing returns to normal - ACTIVE RECOVERY...don't just stop and have a seat!)

Stretch

15 minute kettlebell workout

Stretch

Workout: 24 kilogram kettlebell for each exercise

• get-ups (alternate hands each repetition) for 5 minutes
• rest 60 seconds
• snatches (alternate hands each repetition) for 5 minutes
• rest 60 seconds
• cleans-to-presses (alternate hands each repetition) for 5 minutes

Cool down: lightly jog in place until breathing returns to normal

Stretch
Merry Christmas!!!!!!!!!!!!!!!!!!!!!

15 minute kettlebell workout

My FAVORITE snack/meal replacement/postworkout shake

DELICIOUS protein smoothie:

• crushed ice
• spoonful of peanutbutter
• one serving of Body Fortress Super Advanced Whey (Wal-Mart brand) or Met-Rx chocolate protein powder (I've tried other brands, but these two have the best taste in my opinion).
• milk (1%, 2%, or whole)
• blend

Make it as thick or thin as you want by adjusting the milk and ice content.
**This shake has over 50g of protein which is more than your body can use at one time - no need to add anymore.

Importance of counting calories for weight loss and/or muscle gain

http://articles.elitefts.com/articles/nutrition/calories-count-everything-or-ignore-the-incidentals/comment-page-1/#comment-30153

kettlebell circuit

Stretch

Warm-up:

• kettlebell swings x 25
• rest 1-3 minutes (allow breathing to return to normal)
• 3 sets

Workout: (you choose the appropriate weight for YOU on each exercise) ***It is always better to go on the "lighter" side to perfect your technique and avoid injury!

• kettlebell clean-to-press x 10 each side
• kettlebell rows x 10 each side
• push-ups (most difficult version you can complete) x 10
• kettlebell upright rows x 10
• kettlebell or prisoner squats x 10
• rest 2-5 minutes
• complete 3 to 5 rounds (listen to your body...push yourself...don't kill yourself!)

Stretch
Let me know what you think and post your weights for each exercise along with rounds completed!

Short, Simple, and...umm...Sweet calorie burning workout

Stretches

Warm-up:

• 15 burpees
• rest 30-60 seconds
• 4 rounds

Workout:

• Kettlebell Turkish get-up x 3 each side
• Split jumps x 20 (10 each leg)
• complete as many rounds as you can in 20 minutes (rest as needed)

Stretch
Go ahead....have a protein smoothie (that's the sweet part)!

Total body strength and endurance circuit (guranteed to burn fat too)

Stretch

Warm-up:

• kettlebell swings (use weight appropriate for you) x 20
• rest 1 minute
• 3 rounds

Workout:

• kettlebell clean-to-press x 5 each side
• kettlebell squat or prisoner squats x 10
• kettlebell rows x 10 each side
• push-ups x 10
• kettlebell upright rows x 10
• kettlebell lunges x 5 each leg
• repeat as many rounds as possible in 20 minutes - rest as needed

Finisher:

• kettlebell get-up x 3 each side
• rest 2 minutes
• 4 rounds

Stretch

Circuit with upper body focus

If you have questions, ask.  My email is on  my profile.

Active stretches

Warm-up:

• burpees or swings x 15 (choose the right weight for you on swings)
• rest 45-90 seconds
• 5 rounds

Core:

• plank (most difficult version you can hold for 1 minute)
• rest 30 seconds
• 4 rounds

Workout:

• turkish get-ups x 6 (3 each side)
• push-ups x 15 (most difficult version you can complete reps)
• body rows or pull-ups x 10
• cleans or clean to presses x 8 each side
• upright-rows x 15
• kettlebell rows x 10 each side
• rest 1-2 minutes (use common sense here.  push yourself, but don't kill yourself)
• 4 rounds

Static stretches

Kettlebell TOTAL body strength and conditioning circuit

**If you aren't sure about some of my exercises, checkout my my exercise demos on youtube.
Active stretches

Warm-up:

• mountain climbers or burpees x 10
• rest 30 seconds
• 3 rounds

Workout: (you choose the weight for each)

• kettlebell clean to press x 5 each side
• kettlebell row x 10 each side
• kettlebell squat x 10
• kettlebell single arm stability ball press or floor press (like a bench press only on exercise ball or lying on the floor) x 10 each arm
• kettlebell lunges x 10 each leg
• plank 30 seconds
• side plank 30 seconds each side
• REST 60-120 seconds (use the breathing test - breathing goes back to normal, then you start again)
• 2 rounds

Total body finisher:

• turkish get-ups x 3 each side
• rest 2-3 minutes
• 3 rounds

Static stretches
Let me know what you think about this workout by leaving a comment below!

My 67 year old dad's latest workout

Static stretches

Warm-up:

• treadmill intervals for 15 minutes

Core:

• 30 second isometric squeeze and hold(squeeze as if you are about to be punched in the stomach)
• rest 60 seconds
• 3 rounds

Balance:

• single leg reach 5 each leg
• repeat

Workout:

• shoulder warm-up (circles, adduction, swings, etc.)
• 12k kettlebell clean-to-press x 6 each side
• 16k kettlebell single arm stability ball chest press x 10 each side
• 16k kettlebell single arm rows x 12 each side
• single leg (standing on one leg) scaption 5lbs each hand x 10
• leg press 105lbs x 10
• rest 2 minutes
• repeat

Repeat static stretches