First Full Workout with Video!

Whewwww! First workout with exercise videos posted! I beat my goal and had it up mid week instead of the weekend, so I hope you enjoy.

Make sure you download the Tabata Pro Timer app, it’s the best Tabata timer I have used, super easy and definitely worth the $2.99. Also, invest in a KB (kettlebell)! This single piece of workout equipment will be your best friend. Training with a KB delivers results, builds strength, and challenges your body.

This workout takes approximate 16 minutes. You WILL be out of breathe, and you should hurt the next day. I completed this workout yesterday and it was extremely tough. My heart rate hit a high of 186!

Have fun with it and let me know what you think! If the format should be a little different, let me know. I can embed the videos directly in the post, or leave them as they are with hyperlinks. Feedback is much appreciated, enjoy!

TABATA CIRCUIT
Tabata #1: 8 cycles (30 seconds work, 10 seconds rest)
Tabata #2: 8 cycles (30 seconds work, 10 seconds rest)
Tabata #1: 8 cycles (30 seconds work, 10 seconds rest)

KB Goblet Squat Overhead Press

How to perform KB Goblet Squat Overhead Press:

-Stand with legs shoulder width apart, or a little bit wider (I prefer a little wider for depth)
-Grab KB by the horns (handle)
-Hold KB towards chest, tuck elbows close to your sides
-Squat DEEP, booty almost touching the ground
-Power up through the hips while pressing KB overhead

Repeat!

~Jess

KB Alternating Swings

How to perform KB Alternating Swings:

-Stand with feet shoulder width apart, or a little wider
-Place the KB in front of you (I used 25lb)
-Grab the KB handle with one hand
-Keep the opposite hand close to your body (I keep mine close to my chest)
-Keep shoulders squared and aligned as much as possible
-Power through the hips swinging the KB to shoulder height
-Switch hands as the KB is suspended for a SPLIT second at shoulder height

Repeat!

Remember to use good form, pay attention to your body. If 25lbs is too heavy, definitely down size. Do not hurt yourself!

~Jess

KB Single Leg Squat Knee Tuck Combo

Soooo, I’ve been meaning to do this for pretty much a YEAR now.

I really suck at iMovie, video editing, video recording in general, YouTube, you name it. But I’m accepting the challenge to create an Exercise Video Library so you guys have something to reference when I post workouts, and so I don’t have to spend hours scouring YouTube for the right video.

Today is the first day of Spring Quarter so I probably should have been working on this during Spring Break, but whatever, it’s a start! I am vowing to watch less TV during my free time (keyword less, I’m not banning it completely!) so I can focus more on school work, fundraising, volunteer events, and creating a decent size Exercise Video Library for the workouts I write.

Here’s my first exercise video! Details can be found in the video description. I will hopefully be posting more this week so I can have a full workout posted by the weekend. Stay tuned for more, and in the mean time, invest in a 25lb kettlebell!

~Jess

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

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

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