The LONGEST 15 minutes of your life– SBW#8

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Sweaty Betties Workout #8 is posted!
Make sure you subscribe to The Sweaty Betties Youtube Channel as I will have videos out every Tuesday and Thursday.
Tuesdays will be for workouts and Thursdays will be to answer your fitness/diet questions as well as a few *bonus* workouts!
You will need a Kettlebell or 15-35 lb. Dumbbell for this workout, please refer to SB workout #3 to make your own kettlebell

EVERY MINUTE ON THE MINUTE FOR 15 MINUTES
5 Burpees & 15 Kettlebell swings

BEGINNERS: 4 Burpees & 12 Kettlebell swings

someecards.com - Why are you doing so many burpees?! Because Danny-J said

Tabata Shoulder Blast- SBW#7

Tabata Shoulder Blast

Back on Track with the workouts! Make sure you subscribe to The Sweaty Betties youtube channel so you don’t miss any!

Today’s workout is a TABATA workout

Tabata training is generally 4 mins. of 4 exercises (16 mins) where you do each exercise for 20 seconds followed by 10 seconds of rest.  You can actually do any number of rounds and time, but this is the basic idea. 

Today’s Tabata workout is SHOULDER INTENSE——> SHOULDER BLAST!

What you need:

  • a timer (you can download Tabata App, Workout Timer, or Boxing Timer)
  • two light- medium weights (3-8 lb. Dumbbells or soup cans)
  • one medium-heavier weight (kettlebell, dumbbell, jug of water (8-15 lbs)

Labor Day Workout!

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It’s your day off– but we still need to get a quick sweat—–>try this QUICK, no-equipment, Holiday Workout! DBAB!

Go through 1-5x depending on your level or ability or craziness 😉

SPEED SKATER DEMO

DONKEY KICK DEMO

Intense Leg at Home Workout- SBW#6

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I’m on a kick of 4 Rounds for time

**video below

Sweaty Betties Workout #5- Brutal Metabolic Workout!

www.thesweatybetties.com

The most brutal so far!! Took me 22+ mins. (stopped time for a pee break– all that jumping!! LOL)

www.thesweatybetties.com

* Beginners start with 25, 20, 15, 10, 5

**Intermediate try 45, 35, 25, 15, 5

Short Intense at-home workout in 15 mins or less– SBW#4

Sweaty Betties Workout #4

Here you go kids!
I had a few technical issues with the first video, so you will just get to see the sweaty aftermath:) This is a great short workout, can be used as cardio or you can add a 5th Round.

Kettlebells and Jumps–SBW #3

Sweaty Betties Workout #3

This workout is a little shorter but doesn’t mean its easy!

You can add more time by adding a few exercises like crunches to each round, or add sprints at the beginning or end… or just leave it as is and use it for when you need a quick in/out routine for the day!

Here’s the routine:

7 Rounds of 7

Sumo-Deadlift High Pull (SDHP)*
Box Jumps/ Tuck Jumps
Kettlebell Swings**
Dips

* recommended weight for SDHP 20-55 lbs.
**recommended weight for KB Swings 15-35 lbs.

August Challenge– Sweets N’ Sprints

SPLENDA CHALLENGE

OK y’all… remember THIS pic??

Maybe you weren’t there that day, but it sparked over 100 comments and a lot of accusations that it was photoshopped. Well, I actually KNOW this girl. Her name is Bo Shin and we’ve been friends for 3 years. I know she has no agenda or reason to photoshop this pic, but I figured, “What the hell, why don’t I (and all of us) just try this ourselves?” (you can see her interview where I ask if this is photoshopped?)

I personally used to use Splenda a TON>>>> like, I’d steal it from Starbucks (or wherever) to use at home because I didn’t want to pay for my habit (TRUE CONFESSION… SHAME)

Anywho…. I am known on occasion to order a 4 splenda non-fat latte and have also gotten into the bad habit of drinking crystal lights or a diet soda here and there because “Hey! Look Ma! No Calories!!”

OK OK this pic did it for me… I am going to STOP. Cold Turkey. Even SUGAR. I did it last year with gum, so I can do it again.. at least for a month, for the sake of an experiment. I took a pic this morning (sighhhh) and I encourage all of you to do the same! I WILL be interviewing Bo later this week, so keep an eye out for that. We’ll see what she did instead of Splenda, how much she usually used, and all the juicy details (mayyyybe she did photoshop?)

THE SECOND PART OF THE CHALLENGE

I’m not letting y’all off the hook without some exercise too! This month we’re going to work on sprints… RUN AS FAST AS THE WIND for 30 sec. on…. rest until you’re ready again, and repeat 5 times a day, 5 days a week.
Track your speed and progress throughout the month too!!
***Modification– for those who are unable to run, you can “sprint” on a bicycle, handcycle or elliptical too… just pedal “all out” for the same 30 seconds

THIS IS AN EXAMPLE OF H.I.I.T or “BURST TRAINING”

I cannot WAIT to see who takes part in both of these challenges… no doubt, the top one is going to be hard for me, but I’m telling myself “Don’t be a b!tch” :)

Leave a comment if you’re on board!

Intense workout with Jump Rope- SBW#2

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Wow! So many of you did the first metabolic workout and posted your times, some of you even posted your videos… they were awesome!!

I think that these type of workouts will become a regular part of  The Sweaty Betties page. Whats not to love about a SHORT, high-intensity workout, that you can do at home, in a hotel or anywhere you want?

This one requires a jump rope– but if you had been doing the May Challenge, you will still have yours. It also requires a barbell, dumbbells, or something heavy you can press over head (use cans of soup if ya gotta!!)

OK… well here we go… Sweaty Betties (metabolic) Workout #2

Metabolic Workout #1

newsbs

A metabolic workout is a HIGH INTENSITY workout designed to go through different movements, with little rest, often using large muscle groups and big compound movements or shuttling blood quickly from lower body to upper body.

Most metabolic workouts are short, intense and will give you a full body workout with a great “after-burn”– your metabolism will be up for hours afterward!

Here is an example of one to try today:

METABOLIC WORKOUT #1

50-40-30-20-10

Air Squats

Plank/Straddles

Falling Push-Ups


Start with 50 reps of air squats, followed quickly by 50 plank/straddles, followed by 50 falling push-ups. Without resting (too much) go on to 40 reps of each, and so on all the way down to 10 reps of each exercise. TIME IT! (#dontbeabitch)