Onnit Battle Rope!

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ONNIT

OBRBA new year calls for new workouts! If you’ve been following me for any length of time then you know my love for workouts, and friends, I LOVE my Onnit Royal Battle Rope {50ft. -1.5 in. thick}

From the first time my husband and I used it we were in love with this rope! If you have ever done a High-intensity interval training {HIIT} workout then you know that 30 seconds isn’t a quick as it seems. Add a Battle Rope into the mix and whoa…30 seconds is taken to an entirely different level, talk about a hardcore, body transforming workout!

Never heard of “Battle Ropes”? That’s ok, I got you!

What’s a Battle Rope?

A battle rope is simply a length Onnit Battle Ropes are 40 -50 feet in length and between 1.5 – 2 inches in diameter and weighing up to about 30lbs.

How to use a Battle Rope:

Onnit Battle Ropes are 40 and 50 ft. There are a few ways to use Battle Ropes:OBRAN

  • Battle Rope {Common use}: Attached/wrap the center of the rope around a secure anchor point {like a basketball pole for example} Then stretch out the rope and hold on the handles and you are good to go!ONBR
  • With a Partner: You and your partner each hold on to one handle, stretch rope out {this will result in you and your partner being 50ft apart} and begin workout!
  • Pull Through: Leave the rope coiled up with one handle visible, pull until you reach the other end of the rope

Battle ropes exercises are then done by lifting the end of the rope and making whipping motions {this look like waves} or dragging the ropes back and forth {this looks like slithering snakes} around. The goal is to maintain these movements for as long as possible…it’s hard…but it IS a lot of fun! Check out the Onnit video below!

Benefits of a Battle Rope Workout:

Battle Ropes are great for all fitness levels and they are considered low impact, so really anyone can use them! Because Battle Rope training involves non-stop full body training, you engage everything – arms, legs and core for an amazing calorie torching, fat burning sweaty workout!ONBRA

What I LOVE about Onnit:

  • Fast Workouts {15-20 minute workouts will kick your butt!}
  • Workout with a Partner {My husband and I LOVE workout together! Onnit Battle Ropes take it to a whole new level!}
  • Great Cardio Workout
  • Mix Up your Workouts…NEVER get Board Again!
  • Torch TONS of Calories FAST {300-500 calories per HALF HOUR!!! WHOA!}
  • Build Muscle And Burn Fat Simultaneously
  • Take Battle Ropes ANYWHERE {the biggest ropes are only about 30 lbs.}
  • Awesome Strength Training
  • Build Amazing Endurance

ONBRBWhen my Onnit Royal Battle Rope arrived I was beyond excited! Not only is this rope just amazing…it’s really pretty…sadly it isn’t available in purple any more, however, there is black and gray, black and yellow and black and red!

Do you have a battle rope but you just aren’t sure what to do with it? Here’s an example of the kind of battle ropes workout you could put yourself through. This workout uses the principles of interval training for producing maximum fat loss. Each interval below is performed 15 seconds on and 15 seconds off. Adjust the intervals to suit your needs as appropriate.

Some of our favorite Battle Rope workouts:

ONBRC

  • Double waves: keep a wave in the rope for as long as possible
  • Double rope slams: lift the rope high and slam it down to create as big a wave as possible
  • Moguls: jump side to side to create horizontal waves
  • Jump slams:  jump up and down to wave and slam
  • Crossovers: horizontal waves while crossing arms

They are also great for Gymnasts! We sometimes wrap it {SAFELY} around a garage truss and she uses it to climb…and swing…so do her brothers!!

I highly recommend the Onnit Battle Rope to anyone who wants to gain stamina, do a fun and intense workout, or just simply looking to switch things up in their daily workout!

Buy it HERE!

Special Thank You to Jennifer at Onnit for providing me with this amazing Battle Rope!!

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10 Day Ab Challenge {with printable}

Happy Good Morning! Who’s ready for a Ab challenge?
10daychallenge

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
Reverse_Crunch
  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
Weighted_Twist1
  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
Plank1
  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}

kt2018

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!

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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Kettlebell Toning {Day 7}

kt2018
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

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

Kettlebell Russian Twist:

Do 15-40 Reps

Russian_Twist1

  • 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 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!

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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Kettlebell Toning {Day 4 | Tone Fitness Kettlebell Set}

kt2018

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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Kettlebell Toning {Day 3}

kt2018

Welcome to Kettlebell Toning day 3! Today I have an awesome Deck of Cards Kettlebell Workout !  If you want an awesome and intense workout this baby is for you!

For these workouts I try use my 26 pound kettlebell the whole time, but to be honest sometimes I have to switch to a lighter bell! No worries on the weight of your bell I’m telling you this workout will be effective with a 5, 10, 15 or 20 pound Kettlebell! {remember to use a kettlebell that is at your fitness level}!

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

I like to do this work out every other day or every third day depending on the other activities I’ve done.

DofC

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

KBDC

Not everyone is at the same fitness level, 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 {Regular}

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

0901wm-windmill-1

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

I hope you love this as much as I do! Happy sweating! 😉

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

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