Killer Kettlebell WOD

This has been my favorite Kettlebell WOD {workout of the day} for a while now!

Heres a few things before you 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!

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If you would like to add something to this I would highly recommend kettlebell halos {my hubs favorite!}

Kettlebell pictured | DemonBell 26lb. SugarSkull “Demonbelle” I LOVE DemonBells the products and the people! If you have not checked them out you need to!

Happy Sweating!

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Deck of Cards Kettlebell Workout!

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Grab your Kettlebell & a deck of cards and let’s get started!

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Since I know not everyone is advance with kettlebells I have two different versions of this deck of cards workout: a regular version and an advanced version!

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.

Deck of Cards Kettlebell Workout:

The beginner workout is very straight forward:

  • Shuffle cards and lay them face down
  • Flip over the top card
  • Do the workout associated to the cards symbol {Hearts, Clubs, Spades, Diamonds}

*Example: a two of Hearts equals one Kettlebell Swing

Repeat until you have flipped over all the cards in the deck…don’t forget to have water near by!

Deck of Cards Kettlebell Workout {Advanced}:

The advanced workout is a little bit different because with each card you turnover you are going to do more than the workout associated with the symbol.

  • Shuffle cards and lay them face down
  • Flip over the top card
  • Do the workout associated to the cards symbol {Hearts, Clubs, Spades, Diamonds}
  • The reps will be reflected based on the card {2=2 reps | 8=8 reps | Ace = 14 reps}

*Example: a Queen of Diamonds equals 12 Deadlift Squats

This will kick your butt guaranteed, but it is AWESOME!

Too much? No worries! Cut the deck and do the regular workout with half the deck working towards the full deck then work up to the advanced!

Deck of Cards Kettlebell Workout Key:

diaDiamonds – Deadlift Squat

  • 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

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heHearts – Kettlebell Swing

  • Hold Kettlebell by handle with both hands
  • Position your feet shoulder-width apart
  • Swing kettlebell between legs act like you are trying to hit yourself in the butt
  • Thrust hips forward, straighten knees, and squeeze glutes to swing kettlebell through legs and up to chest height
  • Swing weight down, hinging at hips and pressing butt back to bring kettlebell through legs
  • That’s one reps

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clClubs – Windmill

  • Hold your Kettlebell with your right hand
  • Position your feet shoulder-width apart, toes turned out
  • Bend your right elbow to raise the Kettlebell next to your right shoulder, then press it overhead.
  • Pause, look up, bend to the left, and try to touch your left toes as you slightly rotate your chest toward the ceiling.
  • Pause, then come back up, keeping your right arm extended
  • Repeat on left side
  • That’s one rep

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spSpades –  Snatch & High Pull

  • Place the kettlebell on the floor between your feet, hold handle with both hands
  • Position your feet shoulder-width apart, toes turned out
  • Stand up and lift the weight to chest height
  • Grab the sides of the handle and push the kettlebell straight overhead
  • Lower back down to your chest and reposition hands to the original grip before returning to start
  • That’s one rep

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For these workouts I use my 26 pound kettlebell, but this workout will be effective with a  5, 10, 15 or 20 pound Kettlbell {remember to use a kettlebell that is at your fitness level}!

I’m not gonna lie, this is going to kick your butt…well, you know that’s okay sometimes we need that kick in the pants don’t we?

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GYMBOSS Giveaway! {Holiday Gift Guide: Fitness Edition}

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If you spend any time here at The Life in Bloom then you know that I absolutely love my Kettlebell, HIIT, Running and pretty much any kind of interval training!

Not sure what interval training is? Basically an interval workout is a workout where you have bursts of intense workout followed by a short rest . The two of the most common types that you’re probably hearing about are TABATA and HIIT. Each of these workout require a period of time of very hard exercise followed by a short amount of rest time {example: 45 seconds of burpees  followed by 10 seconds of rest repeated 5+ times}

Love interval workouts? But…are you like me, and have gotten distracted and lost count of your sets or reps? Then the Gymboss Interval Timer is something you need!

I have tried numerous timers, apps, stopwatches, and even watching the clock. Then I was sent a GYMBOSS  {from the wonderful people at GYMBOSS} Let me tell you, WOW! It is by far the best interval timer I have ever used! I love it and I’m never looking back!

unnamed-2 copySo let’s talk a little bit about what I love about my GYMBOSS!

I really love it’s  basically a “set it and forget it” gadget! Once you start it there is are alerts to tell you start your workout or rest! With the GYMBOSS I didn’t have to worry about continuously looking at my phone, watch or clock. While using the GYMBOSS there is a countdown which I think is great and really helps motivate me to keep pushing on…especially during HIIT, Running and Planks! {Side note: how many of us have spent too time looking at the clock or watches on to realize we lost track of our reps…that’s really annoying!}

A few of my favorite features:

  • It’s extremely easy to use. I set mine up in about 90 seconds!
  • It’s really small, remember pagers? It’s about that size!
  • It’s extremely light and portable. It even has a clip so that you can clip it onto the equipment you’re using {like a treadmill} or you can clip it on your clothes!unnamed-3 copy I really like this option, previously I had been using an app on my iPhone…you know the whole sticking it in the bra strap, then it falls out or down your shirt. The GYMBOSS is certainly lighter and easier to attach to my clothes then my phone…AND it stays put!
  • It’s also water and shock resistant, which is really cool if you were a heavy sweater {*ahem like me}

As I previously mentioned I had been using an app on my phone. The first time I used my GYMBOSS I noticed something WONDERFUL…GYMBOSS does not time out. Seriously, when you’re  working hard there’s nothing worse than having your phone time out causing you to miss hearing the alarm or not see that you have completed that set…ugh!

Here’s the built-in features :

  • 1 or 2 intervals – 2 seconds to 99 minutes
  • Repeat up to 99 times
  • Beep and/or Vibrate alarm
  • Alarm duration 1, 5, or 10 seconds
  • Stopwatch function
  • Secure Belt clip
  • Compact Size (1 ¾ x 2 ¼ x ½ inches)
  • Water and shock resistant
  • AAA battery required

Final thoughts:

I love my GYMBOSS! Starting at $19.99 it would make the perfect gift {holidays, birthdays ect} for that fit fanatic in your life! Psst…I’m getting my hubby one for Christmas!

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There are so many great ways to use GYMBOSS that anyone and everyone will love it! How would you use a GYMBOSS?:

  • Kettlebell
  • Running
  • Cardio
  • Crossfit
  • Tabata
  • HIIT
  • Weight Training
  • Stretching and more

So far my favorite way to use my GYMBOSS it running interval training and Kettlebell workouts…and I decided to share a fun Kettlebell Circuit!

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How to: Do each move as many times as possible for 45 seconds, rest 15 seconds then move to the next move. Complete the all moves then repeat 5X

Sooooo, how will you time yourself during this circuit? Don’t have a GYMBOSS? Well, I can help!

I’m beyond excited to announce that I have partnered with GYMBOSS to giveaway a Gymboss Interval Timer to one lucky reader! The winner gets to pick the color {Check out all the colors!}
AWESOME right?!?

Click below to enter a Win a FREE GYMBOSS!!!

 GYMBOSS

 Rafflecopter Giveaway

Special Thank You to GYMBOSS for providing me with this AWESOME Interval timer!

Connect with GYMBOSS

Website | Facebook | Twitter | YouTube

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Commercial Break Workout!

tvworkoutWe all need a little break right?! Sometimes we all need time to veg out and decompress from our busy days! For many of us it’s by watching our favorite show. That is the case for my hubby and I! We have our favorite few shows per week and they are perfect decompression for us. But…please tell me I am not the only one that finds commercials incredibly irritating! How many times have you been watching your favorite show only to be bombarded by the same two or three commercials the entire time…ugh that’s really annoying.

Did you know that the average 30 minute show has about 8 minutes of advertisements broken down into two or three commercial breaks? And for your favorite hour-long program it’s upwards of 15 minutes of commercial breaks…whoa considering our faves are the hour-long show!

Let’s not continue to get irritated when the commercials start, let’s start working out during them! Think about all the time we’ve been missing out on! Gone are the days that I will say “I don’t even have 10 minutes to workout”

Instead of standing idly by while this prime workout time slips through my fingers, I’ve created a fun little commercial break workout! The workout is based on a half-hour show resulting in nine commercials broken down over three commercial breaks. {If you are watching an hour show complete the workout and then start back at the beginning once you have surpassed 9 commercials!}

Do one workout per commercial…and here’s the fun part, I’m not gonna limit this workout to a certain amount of reps…instead I wanted to make is a mini HIIT commercial break workout! Fun right!

Below I have made a fun little printable! {Click to Download}

CBworkoutComplete each workout as many times as possible during each commercial {For the plank hold for the entirety of the commercial}

Not watching TV? Do each work out for 45-60 seconds

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31 Days of Kettlebell Toning & Healthy Living {Day 27: DemonBells Sugarskull Kettlebell Review}

This post is Sponsored by DemonBells! See my full disclosure policy.

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unnamed-2It only seems fitting that during my 31 Days of Kettlebells, I would share all about my most favorite kettlebell! My Kettlebell comes from an AWESOME company called DemonBells – that specializes in unique kettlebells men & women {and apparel} DemonBells was founded by Ryan Williams who is a former Navy SEAL with experience in CrossFit, SEALFit, MMA, Westside Powerlifting, Tactical Athlete Program (TAP), Athlete’s Performance Institute (API), National Strength and Conditioning Association (NSCA), MovNat and others…this dude is AWESOME!

Ryan wants the absolute best:

  • DemonBells Kettlebells are 100% made in the USA by American hands!
  • They are Created, designed and ergonomically shaped by hand in San Diego, California.
  • They are made from High quality, satin black, corrosion and chip resistant powder coat. Above industry standard.

From the moment I ripped open the package I knew that I found a company that I loved! Not only is the kettlebell gorgeous, but the quality is FANTASIC! {by the way, yes I did rip it opened, before the UPS guy was even back to his truck!}

Let me introduce you to my beautiful little lady!

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This particular Kettlebell is called SugarSkull “Demonbelle” and she obviously geared towards women.

For months I kept seeing DemonBells and this SugarSkull Kettlebell everywhere…pinterest…there it was…instagram…yep! From the first time I saw the SugarSkull “Demonbelle I wanted it! I loved the fact that it was a SugarSkull {I’ve always loved the history behind the Day of the Dead  – where beautifully painted skulls honor a family member or friend who has passed away.} DemonBells offers more than just this lovely…

DemonBells has Two Different Lines of Kettlebells:
The Performance Line: The main line of kettlebells with ergonomic features that reduces forearm impact. The Performance Line ranges in weights from 8 k {18lbs} – 32 k {72lbs}
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The Warrior Line: These are Kettlebells with “faces.” These are awesomely unique!  They also provide the same ergonomic features as the performance line. The Warrior Line ranges in weight  from 7 k {16lbs} – 32 k {72lbs}

DemonBells 2014 website main pic tire

There are many different “faces” to choose from:

 SugarSkull {7k, 12k,16k} there are

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Pink SugarSkull {7k, 12k,16k}

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Hannya {16k}

2-2T

Daimon {24k}

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Spartan Warrior {24k} I really want to get this bad boy for my hubby!

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The Big Boi {32k}

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My husband and I had so much fun working out together with my  SugarSkull “Demonbelle”  {12k – 26lb} Before my SugarSkull, I had been using a 15lb plastic coated kettlebell…WOW big difference! Not only was the weight almost doubled but the DemonBell was easier to grip and hold on to, My husband loved the shape of the Kettlebell as well! To be honest I was a little nervous increasing the weight I was used to but once I started using my SugarSkull I didn’t even notice the weight difference. Whereas I wasn’t feeling challenged with my 15pounder even if I increased the reps. I was defiantly challenged {still am} with the SugarSkull! In addition the DemonBell has increased my stamina HUGLY! The first time I did kettlebell swings, high pulls and figure 8’s I could was fatigued and tired after 20 or so reps, now, my reps have increased 2x and 3x that! Now, don’t get me it is a KILLER workout, but I have built up so much more strength! My husband loved it as well, but I think he would probably prefer a 24k + over a 12k 🙂

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Some of our favorite Kettlebell Workouts:

  • Two Armed & One Armed Kettlebell Swings
  • Halo {PLEASE do not do this move unless you are in control of the weight and it isn’t too heavy…no injuries please!}
  • Figure 8’s
  • Deadlift Squat
  • Sumo Squat with High Pull
  • Two Armed & One Armed High Pulls
  • Windmill
  • Single Arm Row

IMG_5740I’m dying to get another 26lb SugarSkull {in pink of course} so that I can do double Kettlebell workouts, like squats and rows

DemonBell kettlebells are shaped and formed with the ergonomic features to:

  • Reduces impact forces on your forearms by 90%
  • Reduction possible injury during strenuous workouts
  • Help reduce fatigue
  • Reduces your risk of losing your balance
On thing that I want to address is the weight issue. A lot of women are afraid of using more than 3, 5, 8 pound weights for fear of becoming “bulky” or too musclier…I obviously do not feel that way. You do not need to be afraid of lifting heavier weights. Keep in mind that the men and women who are career body builders have made it into a career. These men and women are devoting day after day to lifting &  eating a particular diet…it’s their career.
So don’t be afraid of heavier weight! In fact, there are some pretty fantastic perks to lifting heavier, including but not limited to:
  • You will Torch Body Fat
  • You’ll Burn More Calories
  • You have More Defined Muscles
  • You’ll Build up Strength and Stamina Faster
  • You will lose Belly Fat
  • You will feel SO good

DemonBells recently introduced the beautiful Pink SugarSkull! Yes! I am in love and I think my hubby needs to get this for me {Abe are you reading this} This Kettlebell is more than just a pretty face, she represents something bigger – the Fight Against Breast Cancer. During the month of October DemonBells will be donating $20 for ever Pink SugarSkull sold to Breast Cancer Research! PLEASE, if you are wanting to purchase your very first Kettlebell or add to you gym, consider getting one of the beautiful Belles that support something most of us have been effected or touched by!

927734_367427120048944_1584548119_aPlease share the above image on your favorite social media!

I want to give a shout out the Ryan! I have had the amazing honor to work with a number of companies over the years and I have to tell you Ryan and DemonBells has been on of the most fantastic I have EVER worked with! Thank you for kindness during my difficult time!

Get Connected with DemonBells

Website |  Facebook |  Twitter |  YouTube

{Kettlebell images from Demonbells}
Check out how DemonBells are made! Enjoy!

Buy DemonBells HERE!

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31 Days of Kettlebell Toning & Healthy Living {Day 23: Kettlebell WOD}

KB31

Today I wanted to share a bit of encouragement along with a Kettlebell WOD {workout of the day}

Last night, as I was scrolling through pinterest I stumbled across something perfectly encouraging! I had been feeling a little or a lot discouraged after taking some much needed time off. I have been struggling with beating up self up about that time off, feeling overwhelmed like I’ve taken 1000 steps backwards. Then I saw this…

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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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31 Days of Kettlebell Toning & Healthy Living {Day 22: Crossfit Mini Workout}

KB31

Got a busy week 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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