Kettlebell Total Body Circuit (for any level)

**ALWAYS CONSULT WITH A PHYSICIAN PRIOR TO BEGINNING ANY EXERCISE ROUTINE!  Choose your kettlebell based on your level (better to go too light than too heavy).  ALWAYS "listen" to your body.  You should push yourself for results, but KNOW when to STOP.

Active stretches

Warm-up:

• kettlebell swings x 20
• rest 45-90 seconds (breathing test: When your breathing goes back to normal, start the next set)
• 3 rounds

Workout:

• kettlebell clean and press x 10 (5 each side)
• kettlebell bent over row x 20 (10 each side)
• kettlebell squat x 10
• push up x 20
• kettlebell upright row x 10
• plank (1 minute)
• rest 60-120 seconds (use breathing test)
• complete 3 rounds

Static stretches
**please take a few seconds and let me know if you like the workout or if you have a question

Thanksgiving Special (calorie burning circuit from home)

I highly recommend performing this workout on Thanksgiving morning - this will get your metabolism up for the rest of the day.  Drink plenty of water, have a healthy breakfast, and lunch.  Enjoy your Thanksgiving dinner!

Active stretches: hamstrings, quads, traps, delts, pecs, and lats

Warm-up:

• 25 kettlebell swings -or- jumping jacks

Workout:

• 25 mountain climbers
• 25 push-ups
• 25 kettlebell rows
• 25 kettlebell clean to presses (13 on weak side and 12 on the other)
• plank for 1 minute
• Repeat as many times as you can in 20 minutes

Static stretches
Have a protein shake and enjoy your Thanksgiving dinner without the guilt!

Playground madness (full body strength and endurance circuit for anyone at any level)

Active stretches

Warm-up:

• jog or brisk walk for 10 minutes

Workout:

• 10 burpees to pull-ups (if you can't perform a pull-up, just do the burpees)
• 10 walking planks (if you can't do the walking plank, hold hardest plank version you can for 30 seconds)
• 10 lunges
• 10 push-ups (most difficult version you can complete the reps)
• 10 "monkey bar walks" - just like when you were a kid...feet aren't touching the ground and you swing from bar to bar with your hands (no monkey bars? do 10 body rows)
• COMPLETE as many rounds as you can in 30 minutes

If you are unsure about any of the exercises, check out my exercise videos.

ONE exercise workout - GAIN strength and endurance while burning fat

Active Stretches: toe touches, trap and delt stretches, and triceps stretches (do NOT bounce)

Warm up:

• kettlebell swings (choose the weight best for you) x 10
• rest 60 seconds
• repeat 3 rounds

WORKOUT:

• squat-to-press or thrusters (your choice - either exercise can be performed with kettlebells, dumbbells, or a barbell) x 10 reps
• rest 60 seconds
• repeat for 5 rounds

NOT ENOUGH? NEED MORE? Try five more rounds or check out my other blog (link is under my picture)
Static stretches: toe touch, tricep, trap, and delt
Have a protein shake!

Training Dad (67yrs) and Mom (64yrs)

Dad has finished phase 2 in training, and since he is primarily interested in weight loss and strength, we will be returning to phase 1.  This time we will be using more weight of course!

Dad's workout:

• stretches
• intervals on the treadmill for 30 minutes

Core and balance:

• plank (30 seconds)
• side plank (30 seconds each side)
• standing cobra x20
• REPEAT
• lunge to balance x5 each leg
• rest 60 seconds
• REPEAT

Resistance (circuit)

• shoulder warm-up (circles both ways, scaption and adduction with 2.5 lbs each hand x10)
• squat to press 35lbs x10
• kettlebell rows 35lbs x10
• single leg biceps curls 25lbs x10
• triceps extensions on exercise ball 12k x10
• exercise ball/wall squats x10
• REST 90 seconds
• REPEAT
• REPEAT STRETCHES

Mom's workout:

• stretches
• Treadmill intervals for 30 minutes

Core and balance:

• plank (bench) 1 minute
• standing cobra x 20
• REPEAT
• Single leg balance 15 seconds each leg
• rest 60 seconds
• repeat for four rounds

Resistance (circuit):

• shoulder warm-up (same as dad's)
• machine bench 25lbs x15
• pull downs 25lbs x15 (2nd round kettlebell rows 10lbs x15 each side)
• military press 2.5lbs each hand x15
• leg press 85lbs x15
• rest 90 seconds
• REPEAT

Train like a Couch Potato!

During your favorite sitcom's commercial breaks:

1st round of commercials:

• hop off the couch and stretch out...yes, the entire time the commercials are on

2nd round of commercials:

• complete as many push-ups as you can during the commercial break

3rd round:

• grab your kettlebell and complete as many rows as you can during the break (see exercise demos - u can use the coffee table or couch as a bench!), and don't forget to switch sides

4th round:

• complete as many prisoner squats (see demos) as you can during the break

5th round:

• plank for 30 seconds then rest for 30 seconds - continue this cycle until your show returns

6th - infinity

• start all over and continue to work your way through until your show is over

*****TRY this workout during a football game or other sporting event that you are watching!

Dad's upper body strength and stability workout

Stretches: toe touch, trap and delt stretches, adductor stretch, and lat stretch (30 second holds on each)
Warm-up: intervals on treadmill (30 minutes)

Core:

• plank (from floor) 30 seconds
• side plank both sides (upper body elevated on bench) 20 seconds each
• standing cobra x20
• REPEAT

Balance:

• lunge to balance x5 each leg
• Rest 90 seconds
• REPEAT

Chest and Back:

• warm-up shoulders (arm circles forwards and backwards, scaption and adduction with 2.5lbs each hand)

Supersets

• barbell bench press 80lbs x 6 reps
• stability ball single arm bench press 12k (26.4lbs) x 6 reps each side
• Rest 90 seconds
• REPEAT

• cable pull downs 145lbs x 8 reps
• kettlebell rows 12k x 8 reps each side
• Rest 90 seconds
• REPEAT

REPEAT stretches.