Kettlebell & Abs Pyramid SBW#9

The Workout

I flew “home” to Vegas this weekend to attend and work at the Olympia Expo. This is a HUGE event that I have attended every year since 2005. It is the event to see and be seen if you are in the bodybuilding and fitness/figure/bikini world… and guess what? I just did NOT want to be there this year.
Why? you ask…

Well, for one, I’ve already spent two months without my husband this summer and he wasn’t able to attend, so 5 more days without him wasn’t making me happy… but then it was just the overall feeling that everyone was trying their hardest to get noticed. They had dieted for months just so they could spray on some tan and show off their abs for two days and I hadn’t… and I really didn’t care.

 

See, I used to be one of them. I used to talk about the Olympia for months and count down the days, and do extra cardio to look my best and get spray tanned the night before, and show up hoping that I could meet someone who could “get me sponsored” or put me in a magazine. I used to restrict my eating, even on my anniversary because it was the week before!

I have just come to realize that REAL fitness isn’t about dieting for a one-day event. Most people in the real world could care less if I have a 6-pack, and my husband would probably love it more if I had a glass of champagne on our anniversary than doing 2 hours of cardio and going to bed early.

BUT… you know what?! I still had a blast being there, because I have made so many friends in the industry over the years, its always great to catch up , to meet fans and to just remember that some of them are really about promoting a healthy life and I can’t let the few that are there for show ruin it for me. To be honest, the majority of people who have longevity in the fitness industry are real, inspiring people, who work hard just like we do. I just need to ignore the show-offs and get on with my bad self 😉

With all that said now… here is a dang workout video! Boy was I glad to sweat again!!

The Sweaty Betties Workout #9

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)

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.

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)

June “Friendship” Challenge

Free-friendship-love-ecards

Challenge: Be a friend and make TIME for friends.

For the next 4 weeks; find one new person a week to reconnect with or if you hang out with friends regularly, invite a new person to the group.

 

If you’re looking for your workout challenge— HERE IT IS:

TABATA “BOTTOM” SQUATS

Regular Tabata– 20 sec. exercise 10 sec rest… for 4 mins.

BUT you “rest” at the BOTTOM of a squat!

EXAMPLE:

20 sec. of squats 10 sec. squat hold… repeat…. for 4 mins.

DO THIS 5 Days PER WEEK in JUNE

 

 

February Kettlebell Swing Challenge

Allllrrrrriiiiighty Sweaty Betties and Gentlmen! Its time for the February Challenge… all it is:
-50 Kettlebell Swings a Day. 6 days a week… BAM
Do this on top of your “normal routine”
Make your weight challenging…. #dontbeabitch