“Jump” Start your Cardio with TKO Sports

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Happy Good Morning! Who’s ready for some workout gear talk? When I was a kid I LOVED to jump rope at recess. There was just something so fun about it and as a kid I never seemed to get tired! Somewhere over time I guess I thought too old for it. Then about a year ago my twins each got a jump rope as a prize from a carnival type game. They were so excited and I have to admit I was too. They of course asked mommy to show them how it done….Oh my gosh I REMEMBERED jumping rope is SO MUCH FUN! Why did I stop having jump rope fun!?! Whoa rabbit trail…the point is I was beyond thrilled about getting a new adult sized jump EEKKK!

About TKO Sports “At TKO Sports Group USA Limited, we are committed to building a company that inspires the design of innovative products in the promotion of wellness and healthy living. Whatever It Takes is not just a tag line, it’s our lifestyle.”

I love my TKO Soft-Grip Jump Rope in Plum + Cherry {my absolute favorite color combo!!!}

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When my TKO Soft-Grip Jump Rope arrived I was SO excited and I’ve got to tell you it does NOT disappoint!  This rope is AWESOME and was specifically built for speed making it be a fantastic and fun way get my cardio in.

This jump rope is extremely light and the grips are super comfortable and easy to grip. I did have a little bit of a learning curve while holding the rope…so I haven’t really used a jump rope from the century, did you no long have grip the handles as tight a physically possible?! {gotta love those 80’s PE jump ropes 😉 } I quickly realized keeping my grip light made easier and way more fun!

I have had so much fun with this I started searching for jump rope workouts on pinterest! Here is the one I have so far liked the best because you can do which ever jumping style you prefer! I HIGHLY recommend having a bottle of water or two around during this workout!

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I think I will be creating one in the near future!

So let me ask you, do you remember ways to jump rope?

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There are so many fun ways to use a jump rope like…

  • Basic Jump
  • Reverse Jump
  • Criss-Cross
  • One-Foot Jumps
  • Double unders
  • Agility drills

Something I really love about having a jump rope in my daily fitness routine is the ability to be creative…if you can think of it you can do it!

Why use a jump rope?

  • It’s portable! A jump rope can be taken and used pretty much any where. I like to take mine with me and jump rope while by boys are in tae kwon do!
  • In just 15 minutes you can burn 170 calories! WHAT?!!? yes!
  • Perfect for cardio and HIIT {High intensity interval training} at home. I actually love using my jump rope during the commercial brakes of my favorite shows!
  • You can get in some awesome family time…well at least we did by having fun jump rope challenges!
  • Helps with build stamina…seriously. The first time I used my jump rope I felt exhausted after just a few minutes, but with in just days I was able to easily jump rope for 15 minutes!
  • It’s probably the most inexpensive piece of exercise equipment you will find.

Perks of the TKO Soft-Grip Jump Rope

  • Lightweight
  • 9 feet smooth PVC rope
  • Non-Slip Soft Grip Handle
  • Smooth Swivel Design for Agility Training
  • Fun colors to choose from

If you have read this and are thinking about going out and getting a jump rope so you can have as much fun as me I highly recommend giving this one a try!

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10 Day Ab Challenge {with printable}

Happy Good Morning! Who’s ready for a Ab challenge?
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DOWNLOAD 10 Day Ab Challenge

Wanna do more than 10 days? Just increase moves by 5 reps until you reach your desired challenge!

How to do the moves:
Reverse Crunches
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  1. Lie flat on your back with legs extended and palms on the floor beside you.
  2. Keep feet together drawing knees towards chest until cabs are parallel to the floor.
  3. Curl hips up off the floor and bring knees to the chest. Continue until knees touch the chest.
  4. Hold for one count and return to the starting position.
  5. Repeat.
Russian Twists
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  1. Lie on your back with knees bent and feet flat.
  2. Hold dumbbell or press hands together at your chest.
  3. Live your shoulders off the floor as if doing a crunch while also raising your heels off the ground.
  4. While holding this position, tighten abs and rotate to the left hold then rotate to the right (this is one rep) return to start.
  5. Hold. Repeat.
Heel Touches
Alternate_Heel_Touchers1
  1. Lie on your back with the knees bent and feet flat. Place feet a little wider than shoulder width apart.
  2. Extend arms to sides of body, palms facing in.
  3. Crunch torso towards the right until you can touch your right heel with your right hand. Exhale, hold for one count. Return to start and repeat on the left side.
  4. Repeat.
Plank
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  1. Life face down and support upper body with your forearms. Bend elbows to a 90° angle.
  2. Extend legs behind you resting your toes on the floor.
  3. Keep your body straight and tighten your abs and obliques.
  4. Hold.
Bicycle Crunches
Bicycle_Crunches_Air-Bikes
  1. Lie flat on the floor with knees bent and feet flat on the floor.
  2. Fingers laced behind your head and curl up your torso bringing your shoulders off the floor.
  3. With bent knees lift feet off the floor until they are parallel with the floor.
  4. Alternate legs in a peddling motion like riding a bicycle, bringing elbow to opposite knee by crunching to the side.
  5. After each crunch return to the starting position and alternate without pausing.

*All images courtesy of WorkoutLabs AWESOME Exercise Cards {this is an awesome company and owner! Please head over and give them some love!}

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Kettlebell Toning {Day 8}

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Do you have a busy week coming up and don’t have a ton of time to workout? No worries, I’ve got a sweat enducing, butt kicking, hurts so good Crossfit Mini workout for you! Best of all it will take less than 20 minutes!!

Just a few things before we get started:

  • If you are new to Crossfit/HIIT then do what is comfortable for you. You might only be able to do 2 rounds…that’s ok, work up to the full 5 rounds!
  • If you are new to Kettlebells then start out with a lighter weight {5-10 lbs} you can always go heavier once you have gotten used to the lighter bell.
  • Use the weight that is right for you. Don’t get over zealous and use a weight that is heavier that you are used to, work up to a heavier weight.

Ready to sweat and torch some fat? Yeah, me too!

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Want to really feel the burn? Do this bad boy once in the morning and once in the evening…burn baby burn!

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Kettlebell Toning {Day 7}

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Happy Friday! I wanted to share a quickie workout with you today! Super Basic…just two moves…but you WILL feel the burn!

Just a few things before we get started:

  • If you are new to Kettlebells then start out with a lighter weight {5-10 lbs} you can always go heavier once you have gotten used to the lighter bell.
  • Use the weight that is right for you. Don’t get over zealous and use a weight that is heavier that you are used to, work up to a heavier weight.

I love both these workouts so much!! You can do them pretty much anywhere!!

Use a 5lb or larger Kettlebell for these workouts {you can easily do these workouts with a dumbbell or plate weight!

Kettlebell Torso Twist:

Do 15-40 Reps

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  • Standing with your feet hip-width apart
  • Hold kettlebell straight out in front of your chest gripping either side of the handle
  • Tighten Abs
  • Rotate your arms to the left as far as you can
  • Pause, then rotate to the right
  • Repeat

Kettlebell Russian Twist:

Do 15-40 Reps

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  • Sitting on the floor, your feet should be flat, with your knees bent and around hip distance apart.
  • Hold the kettlebell at your chest, and lean back to a 45o angle.
  • Twisting your torso region from side to side, move the kettlebell across the body.
  • Continue the workout for as many reps as you can manage, or are recommended in any kettlebells workout program you’re using.

{Special Thanks to Workout LabsWomen’s Health & Women’s Heath UK!}

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Kettlebell Toning {Day 6}

 

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I’ve said it before and guaranteed I will say it again…I love squats! I love the challenge, the burn and of course the results! Well, today I have a Kettlebell Squat challenge for you!

Just a few things before we get started:

  • If you are new to Kettlebells then start out with a lighter weight {5-10 lbs} you can always go heavier once you have gotten used to the lighter bell.
  • Use the weight that is right for you. Don’t get over zealous and use a weight that is heavier that you are used to, work up to a heavier weight.

Do challenge 3-5 times a week do 10-20 reps of each type squat = 1 set | do 2-4 sets {remember to ALWAYS workout at your level, if you light-headed or are in pain STOP!} Challenge yourself by squatting as deep as you can while maintaing the proper posture!

Here are the Squats I have included in the challenge!

Kettlebell Deadlift Squats: 10/20 reps

  • Stand up straight holding kettlebell with both hands in front of you
  • Position your feet shoulder-width apart
  • Bend at the knees while pressing your hips backward.
  • Pause and slowly return to the starting position {don’t lock your knees}
  • That’s one rep

Kettlebell Sumo Squats: 10/20 reps

  • Stand holding the kettlebell with both hands down in front of you
  • Position your feet further than hip-width apart
  • Lower the kettlebell to the floor while doing a sumo squat with your butt back
  • Engage Abs
  • Return to start
  • That’s one rep

Squats with overhead Kettlebell press: 10/20 reps

  • Stand holding the kettlebell in both hands to your upper chest.
  • Position your feet further than hip-width apart
  • Bend the knees keeping your back straight
  • While doing the squat lower the kettlebell towards the floor
  • Hold
  • As you rise to the starting position raise kettle overhead, do not lock elbows
  • Return kettlebell to chest
  • That’s one rep

Kettlebell Goblet Squats: 10/20 reps

  • Stand holding the kettlebell at your chest, one hand on either side of the handle
  • Position your feet slightly wider shoulder-width apart
  • Squat down as low as you can, sticking your butt out as if there is a stool behind you
  • Looking up the entire time
  • Return to start
  • That’s one rep

For this workout I used a 26lb kettlebell {my favorite} but you will feel the burn with any weight kettlebell!

Now, GO and Drop it like it’s Squat! 

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Kettlebell Toning {Day 5}

kt2018

Welcome to Kettlebell Toning day 5! Heres a great little Kettlebell WOD {workout of the day} that I have shared so many times and get so much great feedback about! But first…

Last night, as I was scrolling through pinterest I stumbled across something perfectly encouraging!

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Awesome huh! No matter what yesterday was like, today is a new day to start fresh and workout hard!

Now on to the workout!

Just a few things before we get started:

  • If you are new to Kettlebells then start out with a lighter weight {5-10 lbs} you can always go heavier once you have gotten used to the lighter bell.
  • Use the weight that is right for you. Don’t get over zealous and use a weight that is heavier that you are used to, work up to a heavier weight.

Like most of my workouts this can be done pretty much anywhere! Its a fairly quick yet butt kicking WOD!

KB WOD | thelifeinbloom.com

Happy Sweating!

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Kettlebell Toning {Day 4 | Tone Fitness Kettlebell Set}

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All opinions are 100% my own. See my full disclosure policy.

Over the last two days I have had countless emails this asking for recommendations on a good Kettlebell “starter” Well, here you go! This is for you if you are new to Kettlebells or not sure where to get started.

TFKB

Tone Fitness Kettlebell Set is great! You get not one but three different sizes!

  • 5 lbs
  • 10 lbs
  • 15 lbs

Along with the bells you also get a “Kettlebell Workout” DVD! The workouts on the DVD are perfectly designed to engage your entire body and help give you a strong, sculpted and toned look.

Why Kettlebells?

Kettlebells actually help to improve your balance, endurance and strength as they work out your entire body. This is why they are perfect for all ages and fitness levels

The Kettlebells are vinyl coated, this makes it less likely to cause damage to your floors, furniture or your body. The handles are comfortable to hold and very smooth due to the vinyl coating.

The fact that they come in a 5lb, 10lb, and 15lb means that they can cover a huge range of workouts for all ages and fitness levels! And believe me these bells are everywhere, from a teenage neighbor to a near by gym for women, even my very dear friends 80-year-old grandmother has a set…everyone loves them!

How do they handle wear and tear?

I have had these for more than four years and honestly you can’t even tell. These Kettlebells have been dropped more times than I can count {my kids sneak them to play with} I have a habit of leaving the 15 under my computer desk in my office, when I’m working I put my foot in the handle and do weighted leg lifts 🙂 I’ve bumped that sucker into my desk 100’s of time…seriously! My point? These guys are durable! Oh yeah, Ive ever dropped the 10 lb down the steps…on accident!

So you are going to need some workouts to do with your Kettlebells right? Here are some of my Favorite Kettlebell Workouts!

  • Kettlebell Swings
  • Figure 8’s
  • Halo
  • Deadlift Squat
  • Windmill
  • Single Arm High Pulls
  • Kettlebell Russian Twist

I’ll stop…this list could go on forever!

This was my very first set and I highly recommend these to someone just starting out! They will be a wonderful addition to your workout routine! As I look ahead to becoming a personal trainer these will be very easy to transport to any location {I plan to do private training} This set would also make a perfect gift for a loved one who is needing strength training whether they are 8 or 80! In fact, I’d love to get my 70+ year old mom a set because she loves mine and wants to keep her aging body as active as she can!

ToneLogo

You get this set on Walmart.com for $30…yes for all three!

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