Killer functional kettlebell/dumbbell workout for legs and core.

Hey!
    
Never skip leg day!

Todays challenge will be focused on legs and core. We will do three rounds each pattern, trying to minimize the breaks in between! Between is pattern pair, have a 1-2minute break. We combine leg movents with abs, in order to hold the legs up, so that they can regenerate. While your legs will recover like this faster, you can do the whole workout untill the end. Even though, I must say that it was brutal! The idea of the workout is to improve the functional movements and power of legs, but to avoid the stiffness and tiredness with the active recovery for the legs in between. We did it with dumbbells (5kg and 10kg) you can also do with kettlebell. Good luck!

Always alternate between these two sets

1- A) 50 front kicks (25 per side)       B) 20 Kettlebell swings

 2- A) Lunges (10 per side)                 B) Bicycle abs (40)

3- A) 15 Front squats (as low as possible)  B) 30 russian twist

  

4- A) one legged romanian deadlift and row (8 per side)       B) 16 leg raises

5- A) 10 kettlebell high pulls             B) 15 Rower Sit-Up

      
                                                

6- A) Wall sit (1 minute)                   B) 100 toe raises

 

 By,

Robert

 

Faster! Stronger! Harder! I bet u can do this 12 min arm +cardio workout!

Hi,

writing my thesis, but then got distracted. Seriously needing some sports now! I want to make it intensive, to gain the benefits but also to save some time today (In a hurry, so less than 15 minute workout really beats the +2 hour "go to gym -do sports -come back" project.

Since you are only competiting against yourself, you decide your pace. Try your max! :)



So do this twice, altogether 12 minutes :) 50sec work per movement with 10 sec break.

1. Jumping jacks

2. Push ups and side plank

3. Burbee

4. Push ups with narrow grip


5. Shadow boxing

6. Hindu push up


During the first round, try to set your bar to the max. The second round you already know the movements, so break the record from the first round! Okay, if your hands are not dead... Do one extra round :D

Best,
Sara

Upper body workout in gym (or at home with some modifications)

Hi!
I went to gym, and did an arm workout that you can use as an  example for your upper body workout. I did this when I was thinking how important the upper body is for most guys. These exercises are for the arms, chest and back, to get some 3D improvement! Hehe, have fun Robert! I enjoyed it too, since usually I always train only legs and therefore my arms are relatively weak compared to the rest of my body. So ladies and gentlemen, regardless of your gender,  let's start lifting :)

I did:

for warm up:
10 min with cross-trainer
30 kettlebell swings (12kg)

Start with muscle groups and proceed to smaller ones:

(Optional: 4 x 10 squats)

3x12 Bent over barbell rows 

Bent over row, instructions from Bodybuilding.com

3x12 Overhead barbell press

3x15 Lateral pulldown (or pull-ups, or modified pull-ups)

Like in Samsfitness.com.au

3x12 Bench press

3x12 Dumbbell bench press

3x15 Back extensions

3x 12 Close grip push ups

3x15 barbell curls

3x15 abs

Huh huh!

Remember stretching :)

Challenge 2. 15 minutes Pilates-inspired workout for legs

Hi!

Having a serious flu (maybe because of the -20 degree weather) so, therefore did not want to do anything that we move too fast and jump around. So, this is quite nice workout also fot those days that yo don't want to sweat too much, but still want to feel the burn in your butt! :D

So dear Robert and all the other readers, let's get started! Hehe, no excuses, do it now!

Do 1-2 times through or put a timer and do 15 minutes so many times through that you can :)



-5 pistol squats
-15 squats  
-15 leg raises per leg

leg raise

1 minute sitting against the wall

- 15 butt raises
-15 single leg raises per side

hold your butt for 1 minute up

first with both legs and then with only one

-20 from squat position to lunge position -stay low all the time!
-16 side squats (stay low and change from side to side)

Photo from http://blog.finishline.com/

-15 back-movement ( lay on your tummy and raise simultaneously arms and legs. )

Me doing the last thing at home :D

-hold yourself in one minute on all fours without letting your knees to touch the floor


Haha, have fun! I bet u can do it ;)

Best,
Sara

Challenge 1.

Today was a long day, for both. We had so much to do, and still didn't finish. Therefore, today's challenge will be a short but (hopefully) hard pilates session. Easy to do, because you can practice at home, and the only thing you need is a yoga mat and your body.

We will do three sets, with four different plank positions.
Every position 60 sec, 10 sec rest time. If you have enough time, repeat the whole session ;)

Set 1
- Normal Plank
- Side Plank (lift hips) left
- Dolphin Plank
- Side Plank (lift hips) right


Set 2
- Plank and bring knee to elbow, alternate left and right
- Stand with legs in 90° without touching floor and rotate 3x one direction and change
- Plank and bring knee to the opposite elbow (left to right, right to left)
- Swimming, laying on your belly and raising arms and legs at hte same time



Set 3
- Side Plank arm in the air and go down until elbow touches floor (left)
- Lying on your back on the floor make circles with straight legs in the air
- Side Plank arm in the air and go down until elbow touches floor (right)
- Lying on your tummy, lift arm and leg (e.g. left arm, right leg)


Have fun :D