10 Day Booty Challenge

 Be sure you follow and subscribe because this series will also include: 10 Day Booty, 10 Day Arms, 10 favorite pre/post workout stretches and more!

booty

Booty Challenge | Day 1

20 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 2

25 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 3

30 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 4

35 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 5

40 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 6

45 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 7

50 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 8

55 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 9

60 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 10

65 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

How to do the moves:

Squats

Bodyweight_Squat1
  1. Stand tall with your feet shoulder-width apart with arms extended straight out
  2. Lower your body as far as you can go
  3. Slowly push yourself back to the starting position
  4. Repeat

Donkey Kicks

Donkey_kicks1

 

  1. Start on your hands and knees
  2. Keep your core tight and back flat
  3. Raise 1 leg and keeping knee at 90 degrees
  4. Push that leg as high as you can in the air
  5. Lower back down
  6. Repeat

Bridge

Hip_Raise1
  1. Lie face up on the floor with your knees bent and your feet flat on the floor
  2. Raise your hips so your body forms a straight line from your shoulders to your knees
  3. Lower your body back to the starting position
  4. Repeat

Walking Lunges 

Bodyweight_Walking_Lunge1
  1. Step forward with your right leg
  2. Shift your weight to your right foot
  3. Without pausing, step your left leg in front of your right
  4. Repeat

Jump Squat

Jump_Squat1
  1. Stand with your feet wider than hip-width apart, toes pointed slightly out
  2. Press through your heels to jump as high as you can off the ground, swing your arms behind you
  3. Immediately go into the next jumping squat until you have reached the desired reps

Missed the Ab Challenge? No worries here it is!

AB

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

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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…

photo-8

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 21: Onnit Academy Kettlebell Workout and SALE!}

This post may contain affiliate or advertiser links. See my full disclosure policy.

KB31

Onnit Academy Certification

Hey guys! Today I want to share a awesome workout from an AWESOME company! A few months ago I got to collaborate with Onnit and try out one of there amazing battle ropes {you can read all about that HERE!} Since then I have LOVED the Onnit Academy…its awesome!

The Onnit Academy Mission

The objective of Onnit Academy is to teach men and women of all ages and abilities the techniques and methodologies to overcome any physical challenge. Whether it is to dominate a competitive sport, be ready for the trials that life may bring, or simply maintain a level of sustainable, injury free fitness, Onnit Academy is as versatile and adaptable as the unconventional methods themselves. Onnit Academy understands that for peak performance, all aspects of a person need to be optimized so comprehension of the fundamentals of nutrition and mental preparation will also be encouraged.

So I was so excited to find this Kick A@$ workout on Onnit Academy! It seems like all too often Kettlebell workouts focus on the arm but that’s not the case with this bad boy…its all about legs!!!

Pretty great huh! I’m sure you noticed the girl in the video was rockin double bells…if you don’t have two kettlebell that are the same wight, no worries just use one. {If you are new to kettlebells use one at a lighter weight and work up to a heavier weight.}

So not only is Onnit and Onnit Academy AWESOME but there is a killer sale going on right now!!! 12% off EVERYTHING when you use code: Fall72

In the store you will find all kinds of great stuff:

  • Supplements
  • Foods
  • Fitness Equipment
  • Onnit Gear
  • Knowledge
  • Personal Care
  • Power Packs

The sale goes from NOW until 10/24 so act fast!

SHOP NOW! 

 

Onnit Kettlebells

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31 Days of Kettlebell Toning & Healthy Living {Day 20: Booty Work}

KB31

Have you heard the saying when it rains it pours? Well, that is been my life over the last week and a half. I had such high hopes for each day of this 31 day challenge, unfortunately my life has been turned upside down and I haven’t met my expectations. Instead of looking back in disappointment, I want to move forward for the next 11 days and share some of the awesomeness I had planned!! {My plan for the days I’ve missed? I have decided to do a Kettlebell 10 day tone up in the month of November!}

Tomorrow we’re going to look at more at some awesome kettlebell workouts but for today I wanted to focus on that backside!

I don’t know about you but I’ve got some junk in the trunk and I want to tone it up! Here is a fun &  quick workout that you can do anywhere, that will help you tone up that booty!

BOWK

Donkey Kicks {Complete 15 reps on right leg then switch to left leg}

  • Start on all fours
  • Hands shoulder-width apart
  • Knees hip-width apart
  • Right foot flexed and leg bent, raise your right leg and press your heel toward the ceiling as high as you can
  • Tighten gluteus, then slowly return to the starting position
  • Keep your knee off the ground
  • That’s one Rep

Squat with a Kick

  • Stand with your legs wider than hip-width apart
  • Toes slighty turned out and arms straight in front of you
  • Lower into a deep squat position
  • Tighten gluteus, then slowly return to the starting position
  • From the starting position lift your right leg out to the side as high as you can
  • Lower your leg back down
  • Lower into a deep squat position
  • Tighten gluteus, then slowly return to the starting position
  • From the starting position lift your left leg out to the side as high as you can
  • Lower your leg back dow
  • That’s one Rep

Fire Hydrant {Complete 15 reps on right leg then switch to left leg}

  • Start on all fours
  • Hands shoulder-width apart
  • Knees hip-width apart
  • With feet flexed and bent knee, lift your right leg out to the side until your inner thigh is parallel with the floor
  • Tighten gluteus, then slowly return to the starting position
  • That’s one Rep

Squat with Pulse

  • Stand with your legs wider than hip-width apart
  • Toes slighty turned out and arms straight in front of you
  • Lower into a deep squat position
  • Pulse up and down for 10 counts {try to stay in a nice deep squat position the whole time}
  • Tighten gluteus, then slowly return to the starting position
  • That’s one Rep

Standing Chair Kicks {Complete 15 reps on right leg then switch to left leg}

{Get a tall chair and face it away from you}

  • Stand the length of your arms behind the chair
  • Grab the back of the seat with both hands for balance
  • Feet together
  • Lean forward slightly
  • Lift your right leg directly behind you
  • Tighten glutes, while keeping  your hips square with the chair
  • Raise your leg as high as you can
  • Lower your leg to the starting position.
  • That’s one Rep

 

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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}

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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}

Now, GO and Drop it like it’s Squat! 

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