Category: Motivation

Twenty-Minute Total-Body Kettlebell Circuit Workout

Thanks for dealing with my small panic attack last night. Today I actually haven’t sat down to study at all yet. Go figure. I had big plans to try to make time to sit down and study after I ran. Both of those things didn’t happen, but I did eat dinner tonight with my boys. Shrimp nachos can get me to skip a lot of things.

Earlier today, M and I went on an all-day adventure buying school supplies. I got him a book bag and some lunch containers and I snagged a few small things for my classroom, too. I still can’t believe it’s almost time for him to go to daycare and for me to go back to work. Did summer even happen? Not so sure about that one.

Anyway, since I don’t have much else to say, I thought I’d share the kettlebell workout I completed on Monday.

kettlebell circuit

It was super quick, a ton of fun, and required minimal equipment. I’d say that it was definitely a huge success, considering time for fitness has been pretty limited lately. Oh, and remember, I’m no M.D. so check with your doctor before switching up your routine too drastically. Have fun!

total body kettlebell circuit



And now for a breakdown of the moves:

Side-Step Swings: Grab the kettlebell with both hands and perform a basic kettlebell swing. When the kettlebell is heading down towards your feet, step the to the left; then, when the bell is heading up, bring the right foot to meet the left (standing up straight). Continue swinging and side-stepping for 20 total reps, 10 reps each way.

Windmills: Hold the kettlebell in your left hand and stand with feet a little further than shoulder width apart. Raise the kettlebell overhead and turn your right foot to about a 45 degree angle. Keep your eyes on the kettlebell as you shift your weight and begin hinging at the waist. Keep the left arm extended overhead as you bend forward and reach toward the ground by your right foot with your right hand. Continue for a total of 10 reps before switching sides.

Deadlifts: Stand with the kettlebell between your feet on the floor. Squat down and grab the handle with both hands while keeping your back flat. Make sure you squat as low as you can while still ensuring your shins are vertical and your hips are higher than your knees. Keeping your core engaged and your glutes tight, lift yourself back up to standing. Continue for a total of 10 reps.

Half Get-Ups: Grab the kettlebell with your left hand. Lie on your back with your left leg bent and your right leg straight. Hold the kettlebell straight up overhead. Without taking your eyes off the kettlebell or bending your left arm, roll onto your right side and prop yourself up on your right elbow before straightening it completely. Reverse the move to return to the starting position. Continue for a total of 10 reps before switching sides.

Spider Drags: Position yourself into a forearm plank with the kettlebell resting next to your right arm. Lift yourself into push-up position, one arm at a time. Reach your left arm under your right arm, grab the kettlebell, and drag it to the left side. Return to the forearm plank and repeat for a total of 20 reps, 10 for each arm.


I tried to do that circuit as quickly as I could and was sweating up a freaking storm by the end. I love how kettlebells turn every workout into a true cardio session. Makes me feel less lazy when it comes to skipping runs. Right now I’m being super productive by watching that movie about talking Legos. Hopefully you’re doing better at life than I am tonight. ;)

Two Weeks

Only two weeks left until I take my NASM CPT exam. To say that I am freaking out would be an understatement. I definitely had a solid overall understanding of it all, but it’s time to really knuckle down and get the specific terms and definitions imprinted into my brain. Cram session, anyone?

study

I haven’t worked out tonight, and at this point it’s pretty clear that it just might not happen. I did get in a fun kettlebell workout last night, so at least I’ve done something so far this week. I’ll post the workout tomorrow, so keep a look out for that.

kettlebell workout

Anyway, my brain is fried. If I continued to talk tonight, I would probably end up saying something ridiculous. See y’all tomorrow!

Question 1: What was the last major test/exam you took? Did you feel totally prepared? Please just say no so that I’ll feel better about myself.

Question 2: Any last minute study tips for me? Chewing gum is the only thing I can think of, because I just want some gum. I could use the help, y’all!

Work Out With Friends: #PropelFit Stair Circuit Workout

This post is sponsored by FitFluential on Behalf of Propel. I was compensated and all opinions are my own.

Good morning! As y’all may remember, I’ve been working to complete monthly fitness challenges chosen by Propel. This month was all about getting sweaty with people who love you enough to ignore how gross you are. That’s right, your friends are there for you no matter how much you smell. A few weeks ago, I went on a trail run with a few of my favorites. This time, I chose to tackle a stair workout with my husband.

propel

That’s right. I suckered him into a morning workout just like I suckered him into marrying me. I’m getting really good at this. The one thing I haven’t mastered? Getting him to be enthusiastic about selfies. One day, old man, one day.

selfie

Our workout history is totally hot and cold. We ran together for a while, but I tended to want to run longer distances while he wanted to whoop my butt with speed workouts. We tried lifting together, but our home gym is just too small for two people to comfortably move around. The one thing we always agree on is a new challenge. He came with me for a SUP workout, because it was totally new to both of us. I think that’s the key for our fitness relationship to work: excitement. We are much more likely to enjoy ourselves when it’s difficult or new for both of us. When one of us can clearly beat the other, it’s not as fun. We might be a tad too competitive and I might happen to be a sore loser. Yes, that was me willingly admitting that I always lose, Ryne. Mark that one down because it will never happen again.

Anyway, our workout took place at the amphitheater by the river. Such good scenery, don’t you think? Ignore the stairs of death.

stair workout

We were sweating before we even got started. It was ridiculously hot out, so we took a Propel break before coming up with a game plan for the workout. Any excuse for a delicious hydration break, am I right? I just tried the Cranberry Lime for the first time this month and now I’m hooked. It’s like a little party in a bottle, complete with house music only I can hear. Don’t worry about it. It’s normal.

Once we settled on a workout, we were ready to get started. Our plan was one person sprint up and down the stairs twice while the other did a body weight move on the ground. You couldn’t stop until the “runner” was back down for the second time.

Photo Jun 22, 10 18 27 AMphoto(86)

We started with push ups, which cracks me up because I pretty much just had to plank the whole time. My push up game is weak, y’all. I would have done “girl” push ups but the ground grinding into my knees wasn’t all that pleasant.

push up

Next up was different crunches and sit up variations. That one seemed so easy, but I swear I was so tired that anything would have been difficult at that point.

crunches

Finally, we busted out some air squats, which may or may not be the most embarrassing thing ever. When families would walk by, I felt like I was droppin’ it in the club. Only, you know, without being able to actually dance. I have no rhythm, but that’s a story for another day.

squat

I can’t really remember how long it took us, but I remember sweating like a beast so I guess it was long enough. I thought we would end it with a Propel chugging selfie, but Ryne said that was lame. He will cave one day, just wait. But really, nothing has ever tasted so good in my life. Work hard, drink… hard? Eh. We’ll work on that.

propel

So there you have it. I worked out with my husband and we didn’t kill each other. I ran stairs and I only tripped a few times. I drank my favorite drink and only took one or three embarrassing pictures while doing so. Basically, it was a lot of fun and I have a feeling we’ll be back pretty soon.

Question: Do you enjoy working out with your significant other? I’d love to say “Always!”, but it usually doesn’t pan out. We end up working better together when it’s mutually challenging or we have our personal space. We’re five-years-old like that.

Work Out With Friends: #PropelFit Trail Run

This post is sponsored by FitFluential on Behalf of Propel. I was compensated and all opinions are my own.

Hey y’all! After running hill repeats last night, I decided that today I didn’t like running again. Just kidding. My feet just ain’t having it. Instead of boring you with more not-running talk, I thought I’d share a little story about an amazing trail run I went on a few weeks ago. That’s better than whining about not running today, right? Right.

In the past few months, I’ve been taking part in some fun fitness challenges with Propel. The first group of challenges was “Facing a Fitness Fear”. I attempted standup paddleboarding and lifting weights, and I was scared to do both for very different reasons.

I totally thought the new challenge, “Work Out With a Friend”, would be easier. In some ways, it has been less difficult. For instance, I haven’t been trembling with fear or turning beet-red from embarrassment. In other ways, though, it’s been hard. I’ll get to those points later.

For now, I’ll just recap what we did. I thought about titling this “Laughing Through the Woods” as a play on the Christmas song, but that seemed out of place considering this is July. But, really, we laughed the entire workout. When it came to our group trail run, three was definitely not a crowd.

#propelfit

I invited my friends Kayla and Logan out for a short trail run, and I was stoked that they actually showed up. Not because they don’t like working out, but because I didn’t think they’d actually want to be stuck out in the woods listening to me sing songs and complain about the bugs. They’re troopers.

I’ve known Logan since high school, and I was fortunate enough to meet Kayla more recently through her now fiancé. They are both amazing people, so obviously, sweating with them is a must.

friends

Honestly, though, there is definitely power in numbers when it comes to fitness. When you work out with friends you’re more likely to stick with it, you’re more likely to push yourself, and you’re definitely more likely to have fun. That last part was our priority for the day.

First on the agenda? Lacing up. You can’t be wearing floppy ol’ shoes when you’re galloping through the woods, that’s for sure.

Trail Run

Then it was time to hit the trails. The first section of our run was basically on beach sand. Someone should have handed me a Mai-Tai, because I was dreaming of far away places.

Trail Run

It was pretty flat and smooth during that portion, so we obviously had to celebrate with a selfie. It’s the rules, guys.

Run With Friends

Then, all of a sudden, we were in the actual woods. There were way more things to trip over, ant beds to not get pulled into and eaten, and spider webs to avoid like the plague. We survived but barely.

Trail Run

Somewhere between two and three miles later, we were done with the loop. The trails have several different lengths, and to be honest, I have no idea which one we were on. I’m sorry, but I can’t run and read at the same time. That’s just asking too much.

Propel

We celebrated with some post-run stretching and hydrating. I’ve converted them to the world of B-vitamins and Berry-flavored deliciousness. Their worlds will never be the same.

Anyway, back to what makes working out with friends hard. Some people have these things called “lives”. Yeah, I don’t, either. But apparently my friends do, so it makes it hard to get together regularly for workouts. There will also most likely be a ton of talking and laughing. That’s one of the great parts, too, but it makes it difficult to pay attention to what you’re doing. I’m pretty sure I ate a spider and twisted my ankle, but that’s the price you pay for having fun.

Obviously, the benefits outweigh any of that negative junk. I got to laugh harder than I had done all week, I got to bond over the fact that trail running is the hardest thing on the planet, and I got to to spend time with some of my favorite people. Cheers to that.

Propel

Question: What is the last workout you completed with a buddy? I love taking classes with friends, but I rarely get to run with them. This was definitely a good change of pace!

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