Great Workout Programs

Wednesday, February 5, 2014

Treadmill and Kettlebell: Getting back into the swing of things

Hey y'all!

Wow!  It's been over a week since my last post.  A lot has happened since then, like:

1. I've run completely out of propane.
2.  All of my water lines are frozen solid, with two exploding in the cellar.
3.  I've had to move into my side room, so I can save on my electric bill while I run the electric heater.

Let's just say that everything that's happened has been a huge distraction from blogging and exercise.  It's hard to get motivated to workout when you're wearing multilayers of clothing.   :)

So, yesterday, I decided enough is enough, I've got to get back into the swing of things.  I pulled out my treadmill, which is thankfully small enough to fit in my side room since the room is pretty small.  Behind the treadmill is just enough space to do kettlebell swings without hitting my door or desk. 

Today I'm doing intervals using my treadmill and kettlebell:


KB swings

KB squats

KB press

3 rounds/30 sec btwn rounds

So what's your game plan for the rest of the week?
What are your tricks to get in a workout when life gets in the way?

Monday, January 27, 2014

Monday Kaminski Workout: Bodyweight Challenge RIST and FUW 1

This one is from an email Shawna Kaminski sent yesterday.  It’s a bear of a workout, and perfect for those of you who like to stretch yourselves to the absolute limit.

Here’s the text version:

This workout is a 'RIST & FUW' type workout.

RIST - reps in specific time
FUW - finish up with

Here's what you'll do:

Set your clock for 1:15/05, do the following:

15 prisoner squats FUW plank alt leg lift

10 burpees FUW side plank

15 per side mtn climber FUW side plank

10 wall stick up FUW plank saw rest 30 sec

7 per leg RDL FUW wide outs

penquins 15 per side FUW skater

7 per side get ups FUW side squat walks

10 per side wood chops FUW skater

shoe touch FUW burpee

Feel free to repeat these sets for a longer workout, the key is to GO HARD no matter how many sets you do, work at your own pace.”

You can do this workout on your own, or follow along with Shawna as she does the entire workout on the vid here.


Bodyweight Challenge RIST and FUW 1

Give this one a shot and let me know what you think.  And as always – pass it on!


Wednesday, January 15, 2014

Try something new - Budokan beginning practice

Good morning!

I’ve decided I’m going to stay sick all winter, but despite it I got a lot of crocheting done yesterday.  That’s my way of saying I made cat toys.  Smile

Anywho, this morning I got in almost 10 minutes of yoga before wanting to die.  Doing yoga got me thinking about budokan.  One of the best workout videos I have is the Budokan Beginning Practice by Cameron Shayne, a black belt in martial arts.  It’s brilliant!

Shayne combines martial arts, yoga, and meditation.  In the little pamphlet that comes with it, Shayne explains the combo like this:

“Yoga develops power through stillness and space.  Martial arts develops power through explosive movement.  Mediation develops power through concentration.”

This combination and it’s results are why monks it.

Sometimes, in fact, I think most of the time, you find kickboxing, and various other forms of “marital arts” for a workout done by people who aren’t qualified.  In other words, they took a few martial arts classes and now they know it all.

Truth is, martial arts is so much more than kicks, punches and blocks.  It’s about a way of seeing life.  I get really frustrated when I see today’s version of martial arts.  Kids get a black belt in a couple years because their parents paid a fortune.  In other words, they bought their kid a black belt.

I grew up in the old school.  I’m lucky I even have a brown belt, because they weren’t given out on a whim.  You had to earn it through more than performing movements.

Anyway, that’s why I love the budokan workout.  It focuses more on what martial arts is compared to what the others do. 

So, there you have it!  If you want a change in your regular workout – this is so the way to go!  Give it a shot!  The vid only costs around $8.00 and totally worth the experience.

Enjoy, and let me know what you think when you pick it up.  And as always – pass it on!  Smile  Click here.


Monday, January 13, 2014

Monday Burpee Workout: Just a minute bodyweight workout

Howdy ho, y’all!  Welcome to a killer Monday burpee workout!  I’m sitting here wrapped up in a blanket and still feeling like I’ve been hit by a truck.  So, I won’t be doing this one, I’m subbing out with yoga instead.

But!  For you!  I got this in the mail from Shawna Kaminski this morning, and had to share it with you.  I know a lot of you who stop by love killing yourselves, so this one’s for you!  Smile

Shawna gives you a lot of variations on the burpee to accommodate various fitness levels.  She also includes tips for those of us who have knee problems.

Here’s the times she sets for your fitness level:

Advanced:  60 seconds/10 sec break

Intermediate:  45 seconds/10 sec break

Beginners: 30 seconds/10 sec break

3 rounds

  • burpee
  • push-up
  • burpee
  • prisoner squat
  • burpee
  • superman

Rest 30 seconds between rounds.  (more if you have to)

If you enjoy the workout, I highly recommend you pick up her Challenge Burpee Workout program.  I’ve got it and absolutely love it!

Meanwhile, happy killing yourself with today’s workout vid!

Just a minute bodyweight workout


Wednesday, January 8, 2014

Wednesday Mishmash: Rugby and yoga?

Veering off the regular path of weights and bodyweight training, to a fun video Hannah Spearrit (@HannahSpearr1tt) posted on twitter. 

For those of you, like me, who like watching big tough guys doing yoga, enjoy!

PS:  Here’s the link to the article, complete with pics!  Click me.

England Rugby League Squad Do Yoga with Yoga instructor Nisha Srivastava


Tuesday, January 7, 2014

Inspiration Tuesday!

Saw this quote on twitter this morning and really liked it.  It’s one of those you see, and just have to share.  Smile

dont just wish for it


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Monday, January 6, 2014

Monday Video Workout: Kettlebell workout for butt and thighs

Good morning!  Time to get back in the swing of things! No pun intended.  Smile

Here’s the workout I’m doing this morning.  Trust me, you’re really going to feel it in the bum – burrrrnnnnn. 

I used a 15 pound kettlebell.  15 reps goblet squat, and 8 reps 1 leg deadlift.


1.  Don’t forget to keep the core engaged or you’ll hurt yourself on the deadlift.

2.  If you have balance issues, hold on to a chair or edge of a table.  You won’t get the full effect of the deadlift because your abs aren’t as engaged as they would be otherwise, but it will help you slowly develop balance.

Slowly wean your way off the table by supporting yourself with your hand, then fingers, and lastly finger tips.

3.  WARM UP/COOL DOWN!  Don’t forget!

If you don’t have a kettlebell, don’t worry about it, you can use a dumbbell instead.

Have fun!  And don’t forget to pass it on!  Smile

Holly Rigsby Kettlebell workout for butt and thighs