Full Body Tabata Circuit

If you haven’t downloaded the Tabata Pro Timer app I wrote about a few days ago, do so NOW for the best high intensity cardio workouts of your life!

Kid you not.

Today I did two short Tabata workouts that I wrote myself, on top of a Body Crush workout from none other than Zuzka Light, and I burned way more calories than I typically burn doing compound or isolation moves.

I was sweating, working hard, breathing hard, and I WILL be sore tomorrow. I wanted to share one of the two Tabata workouts I completed today:

fullbodytabataFor your reference, the information you will plug into the Tabata Pro Timer will look like the following:

tabatatimer

By all means! Make any adjustments as you see fit!

I promise you will become addicted to Tabata training.

Try it out and let me know how you like it!

~Jess

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Full Body Kettlebell Circuit

I have a Full Body Kettlebell Circuit for you guys! I’m trying it today after I get off work, trying to torch a few extra calories before the Super Bowl festivities this weekend 🙂

I’ve seen HUGE differences in my body while kettlebell training for the past month. I wish I took more BEFORE photos, I will post some progress updates soon. Let’s just say my overall muscle mass and tone looks deep and defined, especially my triceps and shoulders which seem to be the easiest for me to develop.

I’ve been working with a 25lb kettlebell all month and I’m amazed with how much STRONGER I am! At first I was struggling to balance and perform a clean and press, I think I might be ready for the next level. Time to try something new….

KB Circuit

I hope everyone has had a good week and is ready for the weekend 🙂 Although I’m no football fan, I hope everyone is cheering for the Seahawks while I’m pouring over textbooks, writing essays, and studying for mid-terms. I already can’t wait for Spring break and Summer!

In other news, I literally just checked my email and guess what?! I qualify for my first Influenster VoxBox of 2015! I will be receiving the #RefreshVoxBox in a few weeks. Here’s a sneak peek of the goodies I will be receiving:

refreshvoxboxI’m especially excited to try the L’occitane Shea Butter Light Comforting Cream, Skinnygirl Tasty Nutrition Bar, and Covergirl UltraSmooth Foundation. Stay tuned for my review! Apologies for the short post, but this gal is always on the run 😉

~Jess

DISCLAIMER: I have received ‘Influenster’ products complimentary for testing purposes

KB Booty Builder

My goal this year is to be more consistent with the amount of food related and workout posts I share. This will be A LOT easier now that I have my precious 25lb kettlebell I’ve been wishing for. I created another glute focused KB workout because training glutes is my FAVORITE! I’ve noticed a huge difference in overall muscle tone while training at home with my KB.

This week Aunt Flo is visiting, so I’m not as tight and toned as I would like to be, but hey, that’s life. I feel great and that’s all that matters. I will keep training hard this week regardless, and next week my results will really show.

I hope you enjoy this simple but tough workout. Comment below if you would like to any specific workouts in the future: HIIT, bodyweight, Tabata, etc.

kb2final

Enjoy!

~Jess

NYE Workout!

Just because everyone’s getting ready for shit faced catastrophe’s tonight doesn’t mean you can’t fit in a quick, challenging at home workout before you go!

You asked for Kettle Bell Workouts, you got ’em 😉

NYE

O yeah, and just because you’ll be hung over January 1st after your shenanigans doesn’t mean you can’t detox with a quick sweat session either 😉 Try this workout tomorrow too and see how well you do in comparison. Don’t hurt yourself!

~Jess

WOD – Full Body Blast

I hope everyone is enjoying the crisp Fall weather!

Although the sun is shining in Seattle, the air is beyond freezing so my outdoor run is being traded for an indoor at-home workout. I guess that just means I need to shop for running gear from Lululemon, bummer 😉 I have my eye on a couple items.

Lululemon - Run with Me Toque Hat

Lululemon – Run with Me Toque Hat

Lululemon - Neck Warmer

Lululemon – Neck Warmer

Lululemon - Run with Me Gloves

Lululemon – Run with Me Gloves

The workout I wrote for today includes plenty of cardio, strength training moves, booty and ab focus. All of our favorite things right?! All you need is a Kettlebell, but if you don’t have one, you can replace the 30 reps of Kettlebell Goblet Squats with 50 reps of Air Squats.

The first set of exercises is cardio focused. This is your warm up to get your heart pumping a lil’ bit.

The second set of exercises is booty focused. Really challenge and focus on all the muscle of your lower body. Sink back into the heels, keep back straight, shoulders back, and core engaged. Slow and controlled movements.

The third set of exercises is ab focused. You should be feeling really good by the last round of this third set. Make sure to stay hydrated and STRETCH afterwards! This type of workout is best done twice a week paired with 2-3 lifting days and a long distance cardio day.

If you’re not sure how to do a certain exercise, feel free to reach out to me and I can send you a YouTube video link, or you can look on YouTube yourself. Let me know how you like this workout!

fallworkout

XOXO

Jess

Cardio & Lifting Challenge!

Today I’m going to be trying out this new cardio workout as a warm up to my lifting session. I’ve never tried it before, but it looks like it will get your sweaty, keep your heart rate elevated, and focus on your glutes.

Lately I’ve been using exercise combos during my plyometric warm ups to focus on my glutes and I can tell a HUGE difference! I don’t know if I’m just looking for booty gains and hallucinating, but my butt definitely looks and feels perkier, rounder, and lifted.

For my lift I want to try this Leg Superset. It looks like a challenge, but I’m more than willing to accept so I can reap the benefits of having a stronger lower half and of course a nice booty 🙂 I’ve been a little obsessed with the muscle gains I’ve been making and I’m interested to see where I can take my body physically in strength WHILE….. also maintaining lean body mass and agility.

NLA

Derek and I have decided that we want to run a half marathon on Thanksgiving day before the gluttonous festivities! I haven’t ran outdoors for a few weeks now and the weather has only gotten worse. I will have to take my training indoors soon. We won’t be registering for a race, him and I will run 13.1 miles around our house. Better start training!

Try these workouts if you dare! Has anyone tried incorporating Pistol Squats into their workouts yet? Let me know!

~Jess

Favorite Exercise of the Week – Pistol Squat

I have developed a certain fondness for the Pistol Squat!

I really love how minimalist this exercise is. The pistol squat can be done virtually anywhere! Not only that, but I love the burn, the soreness, and the muscle this move creates in my legs. You don’t need a squat rack to get beautiful gams and a lifted butt. This exercise is guaranteed to leave you feeling sore, satisfied, and stronger after much practice and refinement.

Give it a shot this week!

While you’re at it, check out this article from Bodybuilding.com that breaks down all the variations of the Pistol Squat. These are NOT easy, I will tell you that! Don’t be disheartened though, doing a perfect pistol squat one day is an excellent goal 🙂

~Jess