Kettle Bell Workout #2 11/20/2019

My friend and husband wanted to do a workout again before our Muay Thai class. This kettle bell workout took about 45 minutes to complete. We did it in a superset format. Doing a super set is great for your body and muscles. Supersets increases the intensity and overloads your muscle so that makes it work harder. Supersets have been found to give you better results for muscle growth because it helps you get into hypertrophy.

Hypertrophy: Is an increase in muscle mass and volume. You reach hypertrophy when you damage your muscles mechanically and get your muscles to metabolic fatigue.


Kettle Bell workout
( Superset each set of exercises done back to back, no rest till both exercises are done. We rested 30 seconds between on set of exercises. Then repeat exercise set 3 times.)

Note: use weights that work for you. I did all of these with 25 and 20 lbs. But use the weights that you can safely wield.

  1. KB swings x 30 for 3 reps
  2. KB Goblet squats x 20 for 3 reps

  3. KB Halos x 10 for 3 reps
  4. KB Bulgarian Split Squat x 10 for 3 reps

  5. KB single leg Romanian dead lift  x 10 for 3 reps
  6. Sit up and press x 30 for 3 reps

  7. KB bent over rows x 10/15 for 3 reps
  8. Leg raise circles x 10 rotating left, 10 rotating right for 3 reps

I had shown my KB workout to my trainer, Tony. He said oohh good that will be a good warm up to my workout. Then he procceded to kick our butts. But that will be put in my later weekly blog about my martial arts training.

I hope you get a chance to try this out. Let me know what you think. Let me know if you get to try it out. Have a great night. Thank you for reading.

Weight lifting for the week of 9/30/2019…Higher Reps, Lower Weight

My shoulder is feeling better this week, but I don’t want to over do it. However, I do want to get a good workout in. So I opted for the higher reps, and lower weights today. This workout did the trick. My shoulders and body are tired but not over taxed. This month we are working on kicks in Muay Thai so I wanna focus on shoulders, abs, and upper body to balance my training.

I focused on more reps and less weight in a superset. Some of you might ask what a superset is. I have talked about it before, but here is a quick refresher.

Superset – In exercising terms, is simply doing two or more exercises back to back without a rest in between those exercises. You rest after you have completed a set of exercises and then repeat after a short rest.

In my workout I ended up taking sets of three exercises and doing them in a set, before taking a short 30 second break. Still focusing on the eccentric motion, but with more reps today.

Workout: 50 minutes

  1. Ran for 15 minutes. Just steady state run. Just to get the heart pumping and to get my cardio in.
  2. Squat + Curl dumbbell – reps- 12, 12, 12
  3. Push ups – reps – 15, 15, 15
  4. Bent over dumbbell row – reps – 20, 20, 20

    Rest 30 seconds then redo these three exercises till you have completed 3 sets.
  5. Crunches – reps – 35, 35, 35
  6. Lunge + Front Raise dumbbell – reps – 24, 24, 24
  7. Renegade Rows with dumbbell – reps – 24, 24, 24

    Rest 30 seconds then redo these three exercises till you have completed 3 sets.
  8. Inclined bench press – reps- 20, 20, 20

I missed my BJJ class today cause I had to work with really small children today for my job. But I got this workout in so yay for the small wins.

Listen to your body. Keep working on being the best you that you can be. Thank you for reading and I hope you are having a great day. My respect to you and your family.

Weight lifting for the week of 8/19/2019…Birthday, Surgery, and deadlifts oh my

55 minute workout… This is the weight lifting workout that I am doing for this week. Today I had to work in the morning. I ate breakfast but did not get out of work till 1 pm. I went directly to the gym, and missed eating lunch. I could feel it. My body was tired and pulling at reserves. I don’t like feeling that way in my workout. It feels like I am running out of steam, my muscles are fighting to do what I ask. So I will endeavor not to do that again, after I got done at the gym, I went and got a snack for lunch (a small 1/2 cup salad from my grocery store), then had to go get my husband from the metro.

So here I am. We just ate dinner, and I am feeling better. I got my workout in and everything is good.

This week and last week have been a bit of a challenge. My birthday was last week, my baby girl had a tonsillectomy and adenoidectomy. This has made training a little crazy. But I got it in, and she is doing well. Healing every day and feeling much better. I am happy about all of this.

Here is my workout:

Run:

  1. I started with an 20 min run. I ended up getting a 12.20 minute mile today. Not my best but not the worst either.

Weightlifting: 35 minutes
This workout was done in as a superset. (A superset is when you do two exercises together without a break in between them. There is typically a short 10 to 20 second break between the sets of two exercises before you start a second, or third set.)

  1. Reverse lunge and press – 20 lbs dumbbells each hand, reps – 10,10,10
  2. Push ups reps – 3 sets of 20 each
  3. Pike crunch reps- 25, 25, 25
  4. Flutter kicks reps- 3 sets of 30 seconds as many as you can
  5. Bent over rows 30 lbs each hand reps- 10, 10, 10
  6. Good mornings 45 lbs Olympic bar reps- 10, 10, 10
  7. Dead Lifts 135 lbs reps- 10, 8, 6

Thank you for reading. Have a great day! Keep working to be the best you that you can be. Respect to you.