We shot this kettlebell circuit in New Castle Battery Park in Delaware on a really hot and humid day. Not my idea of an ideal workout enviroment but since we weren’t staying the night in Delaware I didn’t have much of a choice if I wanted to complete my goal of doing a kettlebell workout in every state.

Delaware was one of the original 13 colonies so keeping with my dorky-ness theme this kettlebell workout is geared towards beginners.

Kettlebell Circuit – Delaware

1. Kettlebell Swings
2. Clean and and Press (Alternating)
3. Goblet Squats
4. Rows (Alternating)
5. Reverse Lunges
6. Curl/Reach/Extension
7. Russian Twists
8. Plank

Set a timer (I use a Gymboss) for 8 minutes of 30 second work/rest intervals or whatever interval suits you best.

Repeat circuit 2-3x.

Oh and put more power in your swings than I did in this kettlebell circuit. Geez! I look like I’m half asleep!

Hugs and High Fives,
Jenn

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Typically, I don’t plan where I’m going to do my workouts. I just keep a kettlebell in our truck and hope for the best. Sometimes this works out great and other times….I well….end up lugging kettlebells through a muddy Longhorn pasture.

It’s all part of  being insane the adventure.

As it turns out there was a lovely spot to workout on the levee at Algiers Point in New Orleans. We left a little early on our way to the WWII museum and I did my workout in front of the skyline of one of the most fun cities in America. Then I spent the rest of my dad walking around New Orleans in dirty workout clothes. Awesome. At least it’s better than wearing a dobok around Las Vegas.

Have you ever been to New Orleans? This was my first time and I love, LOVED, it. So did my boys. We actually ended up staying an extra day. You can read about all that we did here.

Now onto the workout!

Louisiana – Full Body Kettlebell Interval Circuit

1. Alternating Kettlebell Clean and Presses
2. Alternating Kettlebell Rows
3. Alternating Kettlebell Snatches
4. Left Single Leg Kettlebell Deadlifts
5. Right Single Leg Kettlebell Deadlifts
6. Kettlebell Toss
7. Lateral Lunges with Reach
8. Hot Potato Squat
9. Kettlebell Swings

I set my gymboss for 9 rounds of 45 seconds of work to 15 seconds of rest. Repeated 1-9 twice for a total os 18 mintues excluding warm up and stretching. I typically foam roll but not after this workout. I had beignets to go eat. Kidding. Sort of.

Here are some possible suggestions for a kettlebell beginner.
– Do 30/30 intervals instead.
– Omit the clean before the press and just hand off the bell between presses.
– Swap out swings for snatches.
–Straight Reaching Single Leg Deadlifts instead of SL kettlebell deadlifts
– Goblet squats instead of potato squats.

Alrighty, we are still in Florida but are headed to Savannah, Georgia and Charleston, South Carolina. Anyone have any suggestions on what to do??? Or live there and want to hang out?

Hugs and High Fives,
Jenn

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I don’t take myself too seriously.

I’m going to tell you a little secret. Every time I edit one of my videos I think of George Bush. This is not a political statement nor is it an attack on him. It’s just that some of the things I say are a little “off”. I mean well, stuff just comes out strange. Since I’m not president I can laugh about it even if I’m a “hardstlyle kettlebell comrade”, aka, RKC. Life it just too short and kettlebells too fun to get too serious about it all.

That’s not to say I don’t take learning and kettlebells seriously. Kettlebells are no joke. It’s important to give them respect if you don’t want to get hurt. I just don’t take myself too seriously because too many fitness people do and it’s boring. I mean that in the nicest way.

Anyway after Arkansas we went to Indiana for Christmas where I worked out in the snow. After Indiana we headed down to Mammoth Cave National Park in Kentucky where we decided to wait out a storm. We were the only ones in the campground who decided to wait it out. The roads were too slick to drive our big ole’ RV so we were stuck in the empty campground alone for a few days. It was strange and beautiful. To pass time we filmed a workout in freezing temperatures. Totally normal.  I really wanted to film in front of a picturesque thouroughbred horse farm with rolling hills but because of the storm it just didn’t happen.  And if finding a horse farm was going to be anything like finding a Texas Longhorn Ranch then I’ll stick with the campground.

Kentucky

This kettlebell workout  is 8 exercises because Kentucky has 8 letters. The exercises are separated into 4 couplets. Repeat each couplet 3x before moving onto the next couplet. I used the picnic table but a bench or sturdy chair could be used.

I sort of like the word “workie” in place of workout except that it reminds of “sammie” for sandwich and that makes me cringe.

Hugs and High Fives,
Jenn

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Good thing my locations are change each week because my outfits don’t. I could only bring so many clothes with me in the RV.

I want to say right off hand that I call these Tabata intervals but since there are 4 of them I didn’t go all out each set so they aren’t true Tabata. Nevertheless this workout kicked my butt and I felt it for days. Days.

Despite the chilly weather, this was a great place to workout. The campground was nearly empty, the sound of the stream was relaxing, and my kids played on the hillside. After we filmed my workout Brent did the workout himself.

Arkansas

Interval #1
1. Push Press
2. Jump Squats

Interval #2
1. KB Toss
2.  Swings

Interval #3
1. Hot Potatoes
2. Split Lunges

Interval #4
1. Mountain Climbers
2. Russian Twist

– Each interval is 4 minutes long divided into 20 seconds of work and 10 seconds of rest which means each exercise is repeated 4 times (8 total work periods). All four intervals add up to a 16 minutes workout. I’m a math genius.  

– For the interval #1 I started with my left arm push presses and the second interval (after squats) I switched to my right arm so each side did 2 intervals each. This was plenty of work. I had considered making it double push presses but halfway through I was glad I stuck with singles.\

We were in Arkansas in December and have finally made it to warmer weather. I’m hoping this will help me get back into a workout routine as they have been…errrr…a bit spotty. That New Year’s 5X5 Challenge? Out the door. I should have made it a 3×3 challenge or skipped it altogether. At this point, I don’t need any more “challenges” in my life. Figuring out life in an RV with two kids, two dogs, and a cat is challenge enough right now.

Hugs and High Fives,
Jenn

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I’ve worked out at some of uncommon places. That’s the beauty of kettlebells. I’ve worked out in parking lots, in the kitchen, and with dinosaurs.

But this was the first time I’ve ever worked out with Texas Longhorns. I have a feeling that it might be my last too.

We spent three weeks traveling through Texas. I considered filming my workout in the Guadalupe Mountains National Park or in Marfa but I was too sore. Or too lazy. I also wanted something really “Texan” and what is more Texan than a Texas Longhorn. Not only is the Longhorn the University of Texas mascot but it’s the official state mammal. Did you know there are official state mammals? I didn’t. I’m not sure if all states have an official mammal but Texas does and it’s the Longhorn.

We did have a bit of trouble finding some Longhorns to workout with. Imagine that. Apparently, Ranchers don’t have time for Californians to “visit with” their cattle. At one point, we drove by some cows grazing in the backyard of a modest house. Brent pulled over to the side of the road and suggested I knock on the front door for permission to enter their property. What was I supposed to say, “Do you mind if I workout with your Longhorns?”. No I’m not crazy. Not at all.

As it turned out there was a lovely little Longhorn ranch near one of our campgrounds. Front 30 Ranch Guest House  is run by a darling couple and who graciously allowed me to workout in their Longhorn pasture while our boys played on their beautiful property.

Anyway here’s the workout. Enjoy it. And the Longhorns.

Texas

Cleans 25, 20, 15, 10, 5
Presses 5, 4, 3, 2, 1
Squats 5, 4, 3, 2, 1
Renegade Rows 5, 4, 3, 2, 1
Swings 25, 20, 15, 10, 5

The first round goes like this 25 cleans, 5 presses, 5 squats, 5 (each side) rows, and 25 swings. Rest. The second round is 20, 5, 5, 5, and 20. And so on.

This workout can also be done “For Time” if you like to compare scores with previous workouts.

P.S. No one was even close to being trampled during the stampede.

P.S.S. Those brown lumps on the ground are what you think they are.

Hugs and High Fives,
Jenn

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I’m skipping ahead a bit.

Texas was the next workout I filmed after New Mexico. But I’m still in the holiday spirit and the last workout I filmed has a holiday feel to it.

I mean there are bells. They don’t jingle but they are red. And best of all there is snow. Beautiful white snow flakes to catch on your tongue and make your mascara run eyelashes.

So I’ll go back and post Texas. And Oklahoma. And Arkansas.

But this week it is Indiana, the state I grew up in. In fact, we filmed the workout in front on my childhood home. Awww…

I decided to go lighter than normal for this workout. One, I didn’t want to slip in the snow and, two, it’s better not to go all out every workout. Of course, if you do the workout choose the weight you need.

Indiana

1. Double Swings
2. Seesaw Presses
3. Double Swings
4. Alternating Rows
5. Double Swings
6. Alternating Lateral Lunges
7. Double Swings

Repeat 1-7 three times for a total of 21 minutes. 

It might also be a good idea to count and write down your reps for every exercise that way you can track your progress. Just a suggestion though. Lately, I’ve not been too concerned with progress and more concerned with being in the moment and enjoying the experience.

If you only have one bell just do 1 arm presses (or rows) for 20 seconds and then switch to the other arm.

FYI working out it snow was so much fun. It made me feel like doing elf kicks the rest of the day. Just one of the many reasons kettlebells rock.

Hugs and High Fives,
Jenn

Check out our family’s adventures at New School Nomads as we take a year long road trip through the United States!

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It’s Girl Hero time again!

This Girl Hero is extra special because she is my sister-in-law.  Kristi is a hairstylist and mother to three wonderful boys!  Her and her husband Garrett enjoy being outdoors and cooking together and, boy, can they cook.  Seriously, Thanksgiving at their house is nothing short of AMAZING.  This spring Kristi decided to change her lifestyle and lost 40 pounds.  She also a recent kettlebell convert!!!

Meet Girl Hero Kristi!!!

My goal at the beginning of this was to go from 165 pounds which I was to 135…that seemed so unreachable at the time. Now the scale reads in at 125 pounds and it blows my mind how far Ive come !I would like to be 120 pounds so that way if I want to partake in a yummy Thanksgiving dinner or maybe a piece of Christmas pie I wont feel as guilty ..I want to feel strong. I never want to look too skinny. When other people look at me I want them to see a healthy girl not a stick figure! My goal has been to have a six pack (I know I’m weird).

Thank you Kristi for sharing your story and for making me cry. I’m so proud of you!!!!  You are a Girl Hero!!!!

Hugs and High Fives,
Jenn

Check out our family’s adventures at New School Nomads as we take a year long (or more) road trip through the United States!

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I finally filmed (and edited with the help of Thing 1) my first workout of the 48 workouts I’m planning to film while we travel this year and uploaded it to my brand new YouTube account.

This workout was done in Yosemite National Park overlooking Half Dome about an hour before sunset.  This location is going to be hard to top.  I can’t imagine a more amazing place to workout.  (I have more pictures here.)  

This is why kettlebells are my favorite workout tool.  How many other pieces of equipment can think of that you can take up into the mountains and workout effectively with one of the most incredible views in the country?  Besides your body!  

California

It has 10 moves since California has 10 letters.  Clever, huh.     I set my gym boss for 40 seconds of work and 20 seconds of rest.

1. Swings
2. Hot Potatoes
3. Goblet Squats
4. Left Push Press
5. Right Push Press
6. Alternating Swings
7. Left Single Arm Row
8. Right Single Arm Row
9. Alternating Lunges
10. Kettlebell Toss (Upchucks)

This was my second workout out since September and I felt it.  Good golly, did I!  I only did one round (10 minutes) and I was pretty sore the next day.  I’m not sure if it was my lack of workouts lately or the elevation but my heart was pounding.  Next time I do it, I would like to do two rounds.  You could do three but I’m not much for workouts longer than 20 minutes.  Next time, I’ll also count reps and try to do more each time I do it again.

We’ve been on the road for a little over three weeks and I’m finally starting to find my groove.  Internet service has been extremely difficult, hence, my erratic posting, slow email responses, and my lack of commenting on my regular blogs. Most of the time, it takes soooooo long to open pages so I’m finding it really difficult to read and then click through from reader.  I’m sorry. When my connection is better I’ll be back to commenting but I am reading as much as possible!

Right now my focus is being with my family and updating our travel blog as much as possible because I want to make sure I document everyday of our journey. Although, now that we are settling into somewhat of a routine I’m going to be posting on here more often…assuming we have internet.

Next week, I’ll be posting the “Nevada” workout and I have some amazing Girl Heroes lined up over the next few weeks in the meantime…

Hugs and High Fives,
Jenn

Check out our family’s adventures at New School Nomads as we take a year long (or more) road trip through the United States!

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Strength. Train.

It will change your body and your mind unlike anything else.

I’m guessing most of of my readers already know all this but just in case you’re new here.

(source)

Benefits of Strength Training

1. Helps manage stress.  Nothing calms my nerves like a good lifting session.

2. Improves self-esteem.  I love the way strength training has changed my body, but even more so, I LOVE feeling strong.  Strength training has taught me to love and appreciate my body in a way I never knew possible.

3. You can do more.  The stronger you are the more opportunities there are for greater adventure and fun.  Farther hikes to more beautiful views?  Keeping up with the kids?

4. Reduces the likelihood of injuries.  Not only do your muscles get stronger but so do your ligaments, tendons, and bones. The older we get the more prone we are to injury but the stronger we are the less likely we are to get injured.  (That sentence was awkward but you you what I mean.)

5. By increasing your muscle mass you’ll increase your resting metabolism which means you’ll burn more calories when you are sitting in front of the computer reading blogs.    More muscles typically means less fat.

6. Unlike cardio, strength training can help you to sculpt your body.  “Pear shaped”?  You can build up the shoulders and back to give the appearance of narrower hips.  Want of little more “junk in the trunk”?  You can squat and deadlift your way to some curves.  For the most part, cardio will only give you a smaller version of your untrained shape but with weight training you can literally sculpt your body.  Of course, it takes time and there are limits. We have to work with our natural body types but it’s really quite amazing what can be done.

7. Reduces likelihood of heart disease, strokes, diabetes, hypertension, obesity, osteoporosis, cancer, and depression.  Nuff’ said.

(Source)

Strength Training for Beginners

If you are brand new to weight training here are few basics guidelines set forth by the Amercian College of Sports Medicine.

1. Always warm up first and don’t forget to cool down.  Save stretching until you are finished with your workout.

2. Always use good form.  Go through the complete range of motion and use control.

3. Train your large muscle groups first.  You want to stimulate all your major muscle groups and connective tissues.

4. Do compound (multi-joint) movements before isolations (single joint).  An example would be to do squats before hamstring curls or pull ups before bicep curls.  Big movements first.  (Personally, I rarely bother with isolations anymore but they do have their place and can be less intimating for newbies.)

5. Perform the more intense exercises before the less intense exercises.

6.  You want to challenge your muscles.  Strength training should be uncomfortable but no need to scream at the ceiling.  If you are doing 10 reps, reps 9 and 10 should be difficult. If you can easily pump out 11-12 and the goal was 10 then go heavier.  If you want to cry at rep 5 and the goal was 10 then it’s too heavy assuming you’re not a big baby.  Kidding.

7. Progress gradually.  (Do yourself a favor and keep a journal so you can see your progress.  It’s very rewarding and motivating.)

8. Alternate upper and lower body exercises or  alternate push/pull exercises.  Push exercise examples: push ups, squats, military press, bench press.   Pull exercise examples: deadlifts, rows, pull ups.  These can be alternating within a sessions or by days.

9. Strength train 2-3 days per week and give your body at least 48 hours of rest between each session for muscles of the same group.  For example, don’t train lower body 2 days in a row.

10. A safe place to start for newbies is 2-3 sets with 8-12 repetitions per set resting 1-3 minutes in between sets.  For older adults, a higher rep range of 10-15 may be more suitable.

11.  This isn’t an ACSM recommendation but I think it’s important.  Unless you are injured or frail then start out with free weights and avoid the machines. Most of us sit enough as it is.  Let your muscles do what they are meant to do which is working together as a whole supporting and stabilizing that amazing body of yours.

There are so many ways to design a program but they all have one goal in mind to challenge the muscles so they get stronger.  As a newbie, your focus should be just as much (if not more) about building consistency as it is muscle. The strength will come with consistency. If you can afford it, find a trainer who can can get you started with proper form and offer you the encouragement you need to make this a part of your lifestyle. If a trainer is not an option then do it on your own and, most importantly, have some fun.  Yes, believe it or not, strength training can even be fun.

Do you strength train?  Do you like it?  How did you start?  Any other advice for newbies?

Hugs and High Fives,
Jenn

Check out our family’s adventures at New School Nomads as we plan to take a year long road trip through the United States!

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Brent is shooting some children’s music videos today and tomorrow.  Like last year, I’ve been hired to do “crafts service”.  Like most normal people, I brought my kettlebells along and slipped away for a workout.

While Brent was doing this…

…I was  doing this.

(Don’t tell him.)

The Gym
12 kg Kettlebell
16 kg Kettlebell
Workout Journal and Pen
iPhone Gymboss App
Bodybugg (Gowear Fit) Display  (more on that later)
(the cigarettes were not part of the arsenal)

The Workout
Clean and Press Ladder – 4 rungs x 4
100 Kettlebell Highpulls
1 Round of Tabata Squats
4 Hill Sprints

I sprinted (jogged) up the trail to those two poles that are close together.  It may not look very far but trust me the lactic acid buildup was BURNING when I got to the top.

On the way up I passed these.

When Brent was done I thought is would be good for him to walk up with me once before going home.  You know so, I could burn a few more calories,…err…he could decompress.

Hugs and High Fives,
Jenn

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