Kettlebelll Ab Wind Mill For a Twist on Abs

Tired of crunches, sit ups, planks and leg raises?  Try the Kettlebell Ab Windmill!  This is one of those exercises that you think can't possibly work because it doesn't look like an ab exercise, but as we know, sometimes those are the best for you.  Beware, it'll work so well you may begin to have fellow gym goers following your moves!  Here's how it goes:

Directions: Complete each set doing windmills on both your left and right sides.  Rest 30 seconds and repeat 2 more times for a total of 3 sets.  Incorporate this into your ab workout 2-3 times a week.

Complete 3 sets of 15 reps per side

1.) Hold a light kettlebell or dumbbell in your right hand and extend your arm so it is straight above your right shoulder and your elbow is straight.
 2.) While keeping your eyes on the dumbbell the whole time and your abs contracted (squeezed) slowly reach your left hand down towards the ground and bend like you're doing a side crunch.
3.) Only bend your left knee (not your right) slightly until your left hand touches the ground.
4.) Keeping your eyes up on the kettlebell, use your obliques (side abs) and abs to slowly push back up to a starting position. 

Sounds easy enough, but I can guarantee your abs will be sore the next day!  Good luck, and until tomorrow spend Everyday Living Fit!

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The Best Time of Day To Workout

For many people, choosing what time of the day to workout isn't an option.  Busy schedules limit us to when we can make some time to get out there and exercise.  Luckily, though, the best times to do some cardio or lift weights seems to be the times that we would chose if given the choice.  Here's a guide as to what times are best for certain workouts.


Cardio

Doing cardio in the morning is the best option.  Yes, it's hard to get up 45 minutes earlier than you normally would to get in a cardio session before work.  Your bed is warm, the air outside isn't, but think of the benefits to it.  If you wait until the end of the day to do cardio, you're just burning off all of the food you ate already in the day.  It's almost like you're doing cardio to break even if it's later in the day. 


When you sleep at night you burn off a lot of the calories from the day before.  Therefore when you wake up in the morning you have an empty stomach.  Doing cardio first thing in the morning burns straight fat, as oppose to trying to burn through the food to get to the fat. 


Plan: Wake up and grab a protein shake made with water then hit the road.  Run, intervals, bike, whatever.  In order to burn the greatest amount of fat, plan your cardio sessions for first thing in the morning. 


Lifting Weights

Lifting weights works the exact opposite of cardio.  When you wake up in the morning, your muscles are tight and weak from not being used all night.  It actually takes hours to get your muscles to full strength and to higher your body temperature.  Walking around and moving your muscles all day loosens them up.  Your body is best suited to work out during the 3 pm - 5 pm window.  This afternoon period will give your body its best chance for a great workout!

Plan: When you come home from work, don't even sit down to get yourself tired.  Walk in the door, change, grab a protein shake and then be on your way to the gym.  Sometimes it's easy to sit down and get tired so you say, "I'll just go tomorrow".  Don't give yourself that option.  Get in and get out!

Use these tips to get the most out of any workout!

Until tomorrow, spend Everyday Living Fit!

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15 Minute Kettlebell Crossfit Workout

Crossfit has become to have something of a cult following.  Typically, you are given 3-4 tough exercises in a row to do.  It counts as one set when you complete the exercises back to back to back to back with no rest in between.  You have to complete as many sets as you can in a given time period, usually 15-20 minutes.  Crossfit athletes are known as some of the toughest, most intense, in shape athletes around by putting their bodies through grueling exercises with no rest.  Fifteen minutes may not sound like a tough workout, but by combining cardio and a hardcore non-stop workout your body will be screaming (or that may be you screaming) to stop by the end.  For this workout, all you need is 1 kettlebell.  Use a weight you think is appropriate for you.   

Directions: Do this workout 3 times a week resting a day in between each session.  Do all of the exercises in a row without any rest in between.  That counts as one set.  Do as many sets as you can in 15 minutes.  Rest no more than 30 seconds between sets.  Eventually work up to not resting at all.  Descriptions of exercises are at the end.

10 Kettlebell Sumo Squats
10 1 Arm Kettlebell Bent Over Rows
10 Kettlebell Deadlifts
10 Kettlebell Close Grip Pushups
10 Kettlebell Swings

Five exercises seems easy enough.... think again!  This will be one workout you'll hate to do but feel like a million buck after it's all said and done.  It's a muscle bulding cardio workout that will shock your body into looking great!

Until tomorrow, spend Everyday Living Fit!

Kettlebell Sumo Squats - Grab a kettlebell with both hands and hold it in between your legs. Squat down, touch the kettlebell to the ground and extend back up.
1 Arm Kettlebell Row - Hold a kettlebell with one hand and bend over at your waist.  Row the weight up to your stomach, pulling your elbow as far back as you can while pinching your back.  Do 5 then switch hands.
Kettlebell Deadlift - Grab the kettlebell with two hands. Bend your knees just a tiny bit and keep them this way for the entire lift.  Bend over at the waist and touch the kettlebell to the ground.  Extend back up.  Do not bend your knees a lot to reach down, it's almost like you're stretching the backs of your legs.
Kettlebell Close Grip Pushups - Put the kettlebell on it's side on the ground.  Get in a pushup position and put both hands on the kettlebell.  Do 10 pushups.  You may need to put your knees on the ground to help make it easier.
Kettlebell Swings - Grab the kettlebell with 2 hands, squat down and on the way back up swing the kettlebell out in front of you until it's just above your head.  That's one.  Keep your elbows bent just a little bit for the whole lift. 

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