Deck of Cards Kettlebell Workout!

DofC

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

images

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

kettlebellswing1

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

the-kettlebell-snap-and-pull-workout

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

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

DBs
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}

3-2T

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

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The Big Boi {32k}

4-2T

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!

crossfitmini

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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31 Days of Kettlebell Toning & Healthy Living {Day 9: Kettlebell Quickie}

KB31Yesterday was rough but today I’m back and ready to get moving and heal. So let’s get started with this great Kettlebell Quickie!

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 this workout not only because its fast and effective, but because you can do it anywhere! Do you have a tv show you love to watch? Do this workout on the commercial breaks! About to jump in the shower? Do this workout first! First thing in the morning? Start with this baby and you will be ready to tackle the day! Maybe you aren’t feeling motivated to workout, give this workout a try!

kq

20 Kettlebell Swings

10 High Pulls

15 Kettlebell Swings

10 Deadlift Squats

10 Kettlebell Swings

10 Figure 8’s

5 Kettlebell Swings

10 Kettlebell Torso Twist {10 each side}

This workout will only take about 5 minutes! I like to do this workout multiple times throughout the day!

The moves:

Kettlebell Swing:kettlebellswing1

  • 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

High Pull:the-kettlebell-snap-and-pull-workout

  • 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

Deadlift Squat:images

  • 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 Figure 8’s:

guide_to_figure_eight_kettlebell_workout

  • Stand up holding Kettlebell in one hand
  • Position  your feet shoulder-width apart
  • Slightly bend the knees
  • Starting out with your right hand, swing the kettlebell in front of your right leg to between your legs
  • Grab the kettlebell with you left hand and swing the kettlebell behind your left leg around to the front of you left leg, then between legs again
  • Grab the kettlebell with your right hand and repeat the figure 8 motion

 

Kettlebell Torso Twist:

1106-mv-standing-core

  • 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

 

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31 Days of Kettlebell Toning & Healthy Living {Day 7: Drop it like it’s Squat}

KB31

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}

Now, GO and Drop it like it’s Squat! 

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31 Days of Kettlebell Toning & Healthy Living {Day 5: Tone Fitness Kettlebell Set Review}

ToneLogo

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

I’m off to Zumba Party in Pink this morning YAY! {more on that later in the month!} Before I head out I wanted to tell you about the Tone Fitness {Cement Filled} Kettlebell Set! I have had countless emails this week 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 quite a while and honestly you can’t even tell…they don’t even have scratches! How this is possible I do not know?! I’m really hard on my workout gear. 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 have bumped that sucker into my desk 100’s of time…seriously! My point? These guys are durable! Oh yeah, I 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

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

Final Thoughts:

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 18 or 80! In fact, I’m getting my 70 year old mom a set because she loves mine and wants to keep her aging body as active as she can!

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