The best part of about double kettlebell workouts are that you get twice the workout in almost half the time.

The second best thing about double kettlebell workouts are that you look twice as bad ass.

We shot this double kettlebell workout a few months ago in Maine on top of Cadillac Mountain in Acadia National Park. I really can’t imagine a more beautiful place to do a kettlebell workout. (I know I’ve said that about a number of workout locations.)

We’ve seen so much in the last four months that watching the video feels a little surreal. It almost feels as if I’m watching a dream. Maine, like I expected when we set off on our trip, has been one of my favorite states. This workout is probably one of my favorites as well because the moves in the complex flow into one another. It feels very natural and rhythmic.

Double Kettlebell Workout – Maine

Part One – Double* Kettlebell Complex

A. Double Clean
B. Double Press
C. Double Squat
D. Double Row
E. Push Up

Repeat A-E 5x, 4x, 3x, 3x, 1x.  In other words, think of A-E as one rep and repeat 5x the first round and then rest. The second round do each exercise four times through and so on.

↑ (I’m sure there must be a better way to word all of that.)  ↑

Part Two 

Double Swings

30 seconds of swinging alternating with 30 seconds of rest for five minutes

*This double kettlebell workout could easily be turned into a single kettlebell workout. Just do one side of the body at a time for exercises A, B, D. Don’t feel like you aren’t getting as good as workout if you use a single kettlebell. In fact, it could be argued that single kettlebell workouts are more challenging than doubles because your body must work extra hard to stabilize your body against the imbalance of weight.

Okay, some things I noticed about my form that may help you. Remember to “pull down” in your squat.  Use those hip flexors to pull your butt to the ground. When I do double kettlebell workouts, I sometimes just sit or drop down because I’m lazy they are twice the weight than I’m used to using as opposed to intentionally pulling myself into a squat. Also remember to keep those shoulders packed (shoulders blade down and back).  I still have to remind myself to pack my shoulders after more than three years of working with kettlebells.

Again, I find double kettlebell workouts both easier and harder. They are obviously heavier which makes them harder in terms of exertion but the balanced weight feels more natural making exercises like cleans easier. Not to get all woo-woo on you but something about doing double kettlebell workouts in nature just makes me feel so balanced and connected.

What about you? Do you prefer single or double kettlebell workouts? Do you find one harder than the other?

Hugs and High Fives,
Jenn

Keep up with my kettlebell workouts, real food recipes, and more in one of three ways! 1. Sign up to have posts emailed to your inbox. 2. Subscribe to the RSS Feed or 3. “like” Girl Heroes on Facebook. Simple dimple!

Journey with our family on the road at New School Nomads as we travel fulltime in RV through the United States!

The post Twice the Workout in Half the Time – Double Kettlebell Workout – Maine appeared first on Girl Heroes.

Beginning kettlebells can be intimidating and often, for some women, learning the swing is the most intimidating of all.

First, many women are still fearful of heavy weights being misled that lifting heavy will make them bulky. If this is you I assure you, that for the vast majority, weight training will not make you bulky. Yes, some women will build muscle easier than others (lucky them!) but most of us would have a hard time getting “bulky” if we tried. Additionally, training with just kettlebells would make it nearly impossible to get bulky.

Secondly, kettlebells by their appearance can be intimidating. Don’t  worry with practice you’ll develop an affection for your kettlebells and see them as a symbol for strength. Besides they are cute in a compact  hamster-like sort of way.

Thirdly, in my experience teaching the beginning kettlebells to women, it has not been uncommon for some beginner women to struggle with learning the swing. Specifically some women have trouble reaching a full hip extension on the swing.  (See the photos at the bottom of this post.) It’s not that they don’t have the physical capabilities. In fact, it seems to be more of an issue of feeling self-conscious and “unlady like”. If this is you, think of  the hip extension as a “hip snap” as opposed a “hip thrust”. I’ll admit “hip thrust” makes me cringe a little especially when I’m in a public park. A simple change of words seems to help some women feel more comfortable with the movement and with practice most women begin to appropriately associate the swing with power and strength.

Beginning Kettlebells is a Snap Workout

Part One

1. Military Press – 5 each arm
2. Goblet Squat – 5
3. One Arm Row – 5 each Arm
4. Split Squat  – 5 each leg
5. Push ups – 5

Repeat 3-5x

Part one is strength based alternating between upper and lower body exercises. 

Part Two

Deadlifts – 5
Swings – 10

Repeat 6x

Part Two is designed to help you work on full hip extension during the swing. As you are doing the deadlifts think about fully extending your hips (bringing them forward) as you come up. Remember this feeling when during the “hip snap” of the swing.

Here are some photos to show the difference.

Incomplete hip extension

Full hip extension

Compare the top picture to the bottom picture and notice in the top picture how my hips are not fully forward. I’m not getting the full extension. In the second photo my hips have been fully extended. You want a full extension like in the second photo.

Alright so that’s it. Just a few more beginner kettlebell workouts left for the state series! I hope this was helpful to someone. If you are feeling a little uncomfortable with the hip extension just remember beginning kettlebells is a snap!

Hugs and High Fives,
Jenn

Keep up with my kettlebell workouts, real food recipes, and more in one of three ways! 1. Sign up to have posts emailed to your inbox. 2. Subscribe to the RSS Feed or 3. “like” Girl Heroes on Facebook. Simple dimple!

Journey with our family on the road at New School Nomads as we travel fulltime in RV through the United States!

The post Beginning Kettlebells is a Snap! – Rhode Island appeared first on Girl Heroes.

I was thinking, a lot of you are in the middle of winter.  I grew up in the midwest so I know exactly what it’s like….cold. No…COLD.  If you belong to a gym sometimes it’s really hard to brave the cold to get there.  So I thought I’d post a quick interval cardio you can do in your living room when you can’t make it to the gym or want to mix it up a bit.  Put on some tennies and grab your kitchen timer or cell phone!

Living Room Cardio #1

1. One minute of Jumping Jacks
2. One minute of Slow Squats  (Slow because this is your recovery.)
3. One minute of Running in Place with High Knees (Jog as quick as you can in place bringing your knees up to your chest)
4. One minute of Controlled Side Kicks (About 10-12 each leg.  Here’s a how-to video if you’ve never done one.  Slow b/c this is your recovery.)
5. One minute of Fast Feet. (Get into a squat position.  Lean slightly forward, lifting your heels putting your weight on the balls of your feet.  Now run in place as fast as you can.  Sixty seconds is a long time to do this so you’ll probably start to slow down that’s okay.)

Repeat 1-5 4 times for a 20 minute interval cardio workout in your living room.  Finish with a few stretches.

Have a great day!

Hugs and High Fives,
jenn

The post 20 Minute Interval Cardio Workout appeared first on Girl Heroes.

So I’m ready to hit my workouts hard after slacking for a month and a half. It’s not that I haven’t been working out but I’ve sort of been putzing around the gym trying new things and daydreaming about having sculpted shoulders instead of actually working to create them.

Last night I spend a good amount of time working on new workout for myself and one for my friend. So today I thought I’d post them both. The first one is for a friend who hasn’t worked out in a while. The second one is the one I’m going to be doing for the next four weeks. I tend to like doing the same workout for a few weeks in a row because I can easily track my progress from week to week. I enjoy the challenge on trying to get higher numbers (reps and/or weight), it’s fun!  Obviously I have a really exciting life.  I’ve tried to link descriptions of the exercises.  Someday when I get the time I’m going to take my own photos for the exercises but for now most of them are linked to Ex.Rx which is a fantastic resource.

And btw if you subscribed with an email with “red” and “79” in it you may want to re-enter b/c they are getting returned.  I LOVE my subscribers!!!!  So much that I will NEVER EVER spam you or give your email away.

Happy New Year!!!!!!!

xoxo
j

BEGINNER WORKOUT or 5 DAY PLAN

Monday
1. Pull Ups – max reps  If you can’t do a pull-up you can use bands or use a pull up machine.  If you don’t have access to either.  Substitute bent-over rows.
2. Lunges with Dumbbells – 15 reps each leg
3. Bicep Curls – 15 reps

Repeat exercises 1-3 resting only as necessary.  Then rest 2-3 minutes and repeat exercises 1-3 again. Depending on your fitness level you may want to repeat one more times for a total of 3 tri-sets .  Listen to your body.  PUSH yourself but don’t hurt yourself.

1. Push Ups – 15 reps – Either on knees or toes. Add reps as needed.
2. Squats – 15 reps
3. Military Press – 15 reps

Repeat 1-3 resting only as necessary.  Then rest 2-3 minutes and repeat exercises 1-3 again.  Depending on your fitness level you may want to repeat one for a total of 3 tri-sets .  Listen to your body.  PUSH yourself but don’t hurt yourself.  Ya know check yo self before yo wreck yo self.

1. Crunches on Stability Ball – 20-25  reps
2. Plank – Hold for 60 seconds – Here is a good video on how to do it properly if you are unsure.  Advanced people may want to add the stability ball.

Repeat each exercise 2-3 times.

If you want to burn a few extra calories add a 10 minute walk/run on the treadmill.  Walk a minute.  Run a minute.  Then stretch and your done!  Don’t forget to bring your notebook so you can record your weights/reps and try to increase them the next time you do the same exercises.  If you are advanced add weight or reps or an extra set to increase intensity.  If you are a brand new beginner use lighter weights and two sets.

Tuesday
Cardio only.  I prefer to do a 20 minute of interval training on a machine or running.  I find it to be the most effective and enjoyable.  But do what you like, just get out and MOVE!

Wednesday
Rest!!!!

Thursday
Same as Tuesday.  Cardio of your choice.  Give interval training a try if you haven’t already! I’m pushy, I know.

Friday
1. Pull Ups – max reps  If you can’t do a pull-up you can use bands or use a pull up machine.  If you don’t have access to either.  Substitute bent-over rows.
2. Reverse Lunges with Dumbbells – 15 reps each leg
3. Triceps Extension – 15 reps – I like to do my standing.

Repeat exercises 1-3 resting only as necessary.  Then rest 2-3 minutes and repeat exercises 1-3 again. Depending on your fitness level you may want to repeat one more time for a total of 3 tri-sets .  Listen to your body.  PUSH yourself but don’t hurt yourself.

1. Push Ups – 15 reps – Either on knees or toes. Add reps as needed.
2. Stiff leg Deadlifts – 15 reps
3. Dumbbel Lateral Raises – 15 reps

Repeat 1-3 resting only as necessary.  Then rest 2-3 minutes and repeat exercises 1-3 again.  Depending on your fitness level you may want to repeat one more times for a total of 3 tri-sets .  Listen to your body.  PUSH yourself but don’t hurt yourself.

1. Reverse Crunches – 20-25  reps
2. Prone Cobra 60 seconds
3. Bicycle Crunches – 15-20 reps.  1 reps is tapping both knees with elbows.

Repeat each exercise 2-3 times.

Like on Monday, if you want to burn a few extra calories add a 10 minute walk/run on the treadmill.  Walk a minute.  Run a minute.  Then stretch and your done!  Don’t forget to bring your notebook so you can record your weights/reps and try to increase them the next time you do the same exercises.  If you are advanced add weight or reps to increase intensity.  If you are a brand new beginner use lighter weights.

Saturday
30- 40 minutes of steady pace cardio.  Unlike Tuesday and Thursday focus on endurance rather than intensity.

Sunday
Rest!!!

MY WORKOUT – 6 DAY PLAN

This is going to be my workout for the next 2-4 weeks.  My very favorite way to structure my workouts are two full body workouts a week, a day of intense core training, along with 2 intense interval cardios and 1 endurance cardio.  However, the next few weeks I will be doing more isolations and since I am trying to define my shoulders I’m throwing in some extra shoulder exercises on core day.  We’ll see how it goes.

Monday
1. Pulls Ups – Max Reps
2. Step Ups with Bicep Curls – 30 each leg – I curl when I step up and step down.  I don’t alternate legs.  When I switch legs I rotate my arms to hammer curls.
3. Donkey Kicks w/ Tricep Kickbacks – 30 each leg – Okay so I haven’t actually tried this yet except on my office floor.  I think it can be done but I may end up falling on my face in the gym.  I’ll let you know how it goes when I go to the gym this afternoon.

1. Split Squats – 25 each leg
2. Bicep Curls 21’s – 7 1st half, 7 2nd half, 7 full movement
3. Triceps Extensions – Drop Sets 12, 10, 6 reps

1. Concentration Curls on Stability Ball – Drop Sets 12, 10, 6 reps
2. Tricep Dips on Stability Ball – Max reps I put my feet on a ball and raise my hips and then dip with my triceps.
3. Stability Ball Hamstring Curl – Max reps

10 minutes walk/run.  Stretch.

Tuesday
20 minute intense interval cardio.

Wednesday
Plank – 60 seconds
Side Plank – 30 seconds each side
Stability  Ball Pass – 20
Frog Crunch – 20
Reverse Abs on Ball – 20
Opposite Arm/Leg Raise – 10 each side

Repeat as many times as possible in 10 minutes.

The following shoulder exercises are same body part supersets.  Two different exercises performed back to back with little rest.  Then I’ll rest 1-2 minutes and do the second superset. The second superset I will increase weight (hopefully) and decrease reps. And repeat with the third superset.

1. Front Raise –  Drop Sets 10, 8, 6 reps
2. Shoulder Press – Drop Sets 10, 8, 6 reps

1. Bent Over Rear Fly – Drop Sets 10, 8, 6 reps
2. Shoulder Press – Drop Sets 10, 8, 6 reps

1. Lateral Raise – Drop Sets 10, 8, 6 reps
2. Shoulder Press – Drop Sets 10, 8, 6 reps

10 minute walk/run.  Stretch.

Thursday
20 minutes intense interval training

Friday

This is my plyo day along with back and chest emphasis.

1. Pull Ups – Max Reps
2. Burpees – 15 reps

1. Bent Over Barbell Rows – Drop sets 10, 8, 6
2. Jump Lunges – 12 each leg
3. Bench Press – Drop sets 10, 8, 6

1. Push Ups on Stabillity Ball – Max Reps
2. Tired Froggy (I made that up) Jump Squats – 12 jumping, 12 slow, 12 jumping for total of 36 reps each set
3. 1 Arm Dumbell Rows – Drop Sets 10, 8, 6

I’ll do exercises 1-3 without resting.  Then rest 1.5-3 minutes before repeating.  A total of 3 sets for each exercise for each group.

Plyo sort of exhausts me.  Wah wah wah. If I have the energy I’ll add a 10 minute walk/run.

Saturday
Endurance day.  40 minutes of steady pace cardio.  I like to do or at least I used to like to do 4 mile runs (really jogs but “runs” sound cooler) and try to improve my time each week.  But lately I’ve been enjoying thinking about running instead of actually running.

Sunday
Rest!!!

P.S. I’m impressed if you made it to the end of this post.

The post Two For One New Year’s Special appeared first on Girl Heroes.