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. 

http://www.coreexercisestudio.com

Build a Bullet Proof Chest

Tired of doing countless sets of bench presses and not seeing any results?  If you are training a muscle as much as you can and aren’t seeing results you have 2 problems.  1.) Your training too much and 2.) You aren’t doing enough different exercise. Your chest needs a whole lot more than bench and dumbbell presses to build up.  Along with every muscle, you must do different exercises every time you workout.  This is called muscle confusion.  You want to keep your body guessing as to what is coming next.  If you do the same thing day in and day out, you’ll never see any results.  Try this chest workout to build a bullet proof chest. 

Perform this workout twice a week leaving 2-3 days of rest in between (Explanations of exercises at the bottom).

3 x 20 T-Push Ups

3 x 10 Bosu Ball Pushups SUPERSET Fitness Ball Pushups

3 x 15 Explosive Plyometric Pushups SUPERSET Close Grip Medicine Ball Pushups

4 x 15 Weight Plate Squeeze Presses

This is a great workout without a lot of heavy weights.  Remember, you don’t need heavy weights to gain muscle; you need strict form and muscle confusion.  Good luck! 

Until tomorrow, spend Everyday Living Fit!

Explanation of Exercises

T-Push Ups = Grab light dumbbells (5-10 lbs. for guys 0-5 lbs. for girls).  Hold onto the weights and do a pushup.  At the top, extend your right arm and point it towards the ceiling so that your body is making a cross.  Lower the weight back to starting position.  That’s one.

Bosu Ball Push Ups = A Bosu Ball is the half ball half plastic platform.  Turn it upside down and put your hands on the sides of the plastic platform.  Do pushups like this.

Fitness Ball Pushups = A fitness is the big ball people do crunches on.  Put your hands on the sides of it and try to balance.  You can only lower yourself a little bit, but you’ll still feel the burn big time.

Superset = Doing one exercise immediately after the first one without any rest.

Explosive Plyometric Pushup = Do a normal pushup but on the way up explode up so your hands leave the ground. 

Close Grip Medicine Ball Pushup = A medicine ball is the soccer ball sized ball that is heavy.  They usually go from 4 lbs. – 15 lbs.  Put both hands on one and do a pushup.

Weight Plate Squeeze Press = Grab a light plate (start with 10-25 for guys and 5-10 for girls).  Squeeze the plate in front of your chest with both hands pointing away from you and your elbows tucked in close to your sides.  While you keep squeezing, press the weight away from your body with your elbows still tucked in, hold for 3 seconds when your arms are completely extended, then bring the weight back to starting position.

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