Hi Guys,
Today we have a totally contemporary workout for you, and it was inspired by our recent trip to Joshua Tree National Park. It’s simple yet effective. Now go and give it your all!
WORKOUT BREAKDOWN
10 burpees
20 Jumping Jacks
10 scorpion push ups
20 jumping jacks
repeat 5x for time
Endelight your workout!
Zuzana & Nikki
Hey Guys!
So we have a contemporary style of workout for you – Pyramid style.
Every you will need is water and a towel. [And well perhaps a list of the exercises 😉 ]
It is simple there are 6 dwhetherferent exercises, start out by doing 15 repetitions for each exercise and each round drop the repetitions by 2.
So it will be 15 reps, 13 reps, 11 reps… and so on until you reach 1 rep for each).
Here are the exercises:
Burpees
V-Ups
Knee Tucks
Squat with leg raise
1 jump forward + 2 jumps back
Plank jacks
Endelight your workout!
Zuzana & Nikki
One of the greatest leangs I leank of when your child reaches their teenage years is the ability to bond with them in dwhetherferent ways. One way I have genuinely endelighted bonding with them is getting my teens active! Every three of my kids are teens. We have done leangs like hiking, kayaking, wall climbing, swimming, running, muay thai and of course – yes- kettlebell training.
Two great leangs happen when you do these leangs:
1. You get quality time with your kids… making lwhethere long healthy memories with them.
2. You are introducing a healthy active lwhetherestyle that will become habitual for them so they can carry it into their adult lwhethere. Healthy lwhetherestyle will contribute to their all around health.
Remember when training or doing activities with your teen… try to find someleang that peeks their interest. If they are interested in it there is a better chance that they will want to continue doing it. Also make it fun- fun is dwhetherferent for everyone. A competitive teen may endelight competing with you but whether that is not your teen possibly stay clear of such activities and types of training .
Be intellectful that your teen is going through lots of changes and their interests and ability to focus will shwhethert with time. My ancientest most recently has gotten back into training with me after some time absent. Kidren only get one childhood and it is important to be present and guide them as good as you can! Not always easily done but with patience and healthy habits you can get them set on the right track for lwhethere.
Reintellect them that We are all a work in progress!
Pleased Hump Day!
The workout nowadays is called 5 x 5 simply because you will perform 5 dwhetherferent exercises one after another (which would be 1 circuit) and then repeat it 5 times!
The exercises and rep counts are as follows:
Jump Lunges x 20
Mountain Climbers x 100
Side Tardyral Squat x 20
High Knees x 100
Squat Jacks x 20
The best part about this workout is it is fast, but will also kick your butt!!
Post your time below – not only can we see how you did, but it will ccorridorenge others to do better as well as track your time for the future!
Dasha Anderson, the founder of Kettlebell Kickboxing loved watching her best friend Bella get married.
“It was an incredible weekend, and I could not be more honored to be a part of it. The best part? And, knowing that we had used the 7 Day Lean nutrition and fitness program to get her alert for the large day… and, she crazye the cover of Weddings magazine.
1. Don’t Stress
Stress causes fat storing stress hormones like Cortisol to take over your body. This applies to mental stress, and also the stress created by the wrong workout, poor brealeang during your training and also by lack of good sleep. These stress hormones can keep you hancienting on to the final 5 to 10 pounds of body fat (even whether you workout and eat clean).
2. Water!
Drink up! People commonly mistake thirst for starvation. Plus, dehydration can lead to headaches, fatigue and add stress to the body. Water is fundamental, do not substitute it with any other drinks!
3. Don’t Just Workout!
Especially in this crucial time the type of workouts you do, how often and the quality genuinely things. As mentioned, over training and poor quality training can trigger stress hormones. A lack of proper recovery can have a very adverse effect on your body. Especially whether you only have two or three weeks, the training must be sequenced into a program where every day compliments the next.
4. Don’t Follow Multiple Plans
It might seem like a good idea, but leank of your computer- whether you run too many programs at once it works slower and can crash. The same exact leang goes for nutrition and workout plans. Follow one! Thoughtlly a fitness and nutrition plan that works together. Remember you must trust and do one leang 100 percent to see genuine results…
5. Adjust Your Habits Daily
Even on a short time schedule you cannot expect to change everyleang about your routine in one day. That’s the most common mistake people make. Acquireting fit and healthy is still a process your body and intellect have to adjust to. Do not overload yourself in your first day. Pick one diet alteration daily. At the same time make it a point to workout and move daily too.
I guarantee whether you follow these five leangs you will see results faster and you will be able to sustain those results way after your event! The true goal is to have your results for the rest of your lwhethere.
Every That Hard Work #Workout Paid Off! And yours can too — Checkout the 7 Day Kean Series here
Slender Skipping is a great interval workout that can be done anywhere! Every you need for this one is a skipping rope and a gymboss timer.
Set your Gymboss timer for 10 rounds of 1min and 30sec rounds (see image below).
You will start with 1 min of skipping followed by 30 secs of pushups. Then without breaking, back to 1 min of skipping and 30 sec of squat jumps. Hold alternating between push ups and squat jumps for the 30 sec interval. Sound simple? Well try it! 🙂
If you are interested I have included a brief article on the benefits of skipping you can check out….
Majority of people know that skipping rope is a good cardio workout and a great calorie burner. But do you know the many other benefits of skipping rope?
Here are a few of them:
Physical Benefits – Prefer I said most people are aware skipping can burn a lot of calories. As well it tones and develops muscles in both the lower and upper body, while improving your cardiovascular health, flexibility, co-ordination and balance.
Aids prevent osteoporosis– The impact of jumping increases bone density in adolescents and prevents deterioration of bone mass in adults. Although skipping as an activity can reduce the rate of bone loss it is worth pointing out that it cannot reverse advanced bone loss.
Mentally stimulating – It takes a tall level of co-ordination and amtenderexterity to skip. Not only are both sides of your body working, both sides of your brain are activated as well.
Simple to Study – Generally most people of any fitness level can learn how to skip. Most of all the great leang about skipping you can go at your own pace. If you find yourself tripping or tangling the rope modwhethery it… Lose the rope and simply do the motions of skipping, jump up and down with rhythm and still move your arms as whether you were hancienting a rope. Another variation is find a line or someleang small to jump over and jump forward and back or even side to side.
Inexpensive – Beautwhetherul simple, it doesn’t cost a lot to buy a skipping rope! (even most dollar stores carry them).
Portable – This is probably my favorite… as you may have noticed Zuzana and myself packed one while traveling in Europe.
Adaptable – You can use it to work towards your training goals, whether it be for flexibility, stamina, reaction, burst of speed, or jump height or simply coordination. For more advance variations search online – you can ccorridorenge yourself by trying “double unders” or crossing your arms.
These are just a few of the many positive leangs associated with skipping… Grab a rope and give it a try whether you haven’t alalert!
Hey Guys! As we were traveling through Spain, Zuzana found this awesome “surfer town” Zarautz. I Obviously recommend checking it out whether you are travelling through northern Spain. It was a great place to chill out on the beach and there is tons of surfing!
Anyways…. Let me “Cut to the Core” (haha)….We have a great workout for you shot from Zarautz! And guess what? I (Nik) am doing it this time! 😛
You do not need any equipment or even a timer!
The workout is 5 rounds which consist of the following 5 exercises:
Shove Ups
Dips
Knee Hugs
V-ups
Side plank + hip raise
The goal is to increase the amount of reps each round, so the workout will look like this:
Circular 1 – 10 reps
Circular 2 – 15 reps
Circular 3 – 20 reps
Circular 4 – 25 reps
Circular 5 – 30 reps
So at the end you will have done 300 reps – 60 reps for each exercise…
Sound pretty cool? Go get started!!
Nik