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3/30/2017

Total Body Dumbbell / Kettlebell Workout

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Total Body Dumbbell or Kettlebell Workout

Start with a 5 minute warm up

POWER - 10 minute AMRAP - as many reps as possible (4 or more rounds)
-Broad Jump x 5
-Plank Up Downs x 10 total
-Sprinter Starts x 20 total
-Bicycle Twists x 40 total

STRENGTH/CONDITIONING - 30 sec. work/ 10 sec. rest x 4 each *rest 1 minute after 4 sets are completed.

1) Deadlifts
Swings

2) Chest Press
Burpees
3) Alternating Reverse Lunges
Skaters
4) Alternating Overhead Press
Bench Vaults

CORE FINISHER - 5min EMOTM (Every Minute on the Minute)
Star Jumps x 5
Spider Plank x 10 total
High Knees x 15 per side

5 minute cool down and stretch

Let me know if you have any questions, and if you like the workout!

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3/19/2017

20 Minute Body Weight Workout

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Add 1, Subtract 1! 20 Minute Body Weight Workout

​This workout includes a 5 minute warm-up and a 15 minute workout.

Here is a quick workout  for when you don't have a lot of time but still want to get in a full body workout. I really like the format I used for this workout - ADD ONE / SUBTRACT ONE - Each round starts with 20 reps High Knees, then you add #1. Round 2, complete the 20 High Knees, #1 and add #2. Round 3, 20 High Knees, add #1, add #2 and add #3... Once you complete 1-5, start subtracting 1 exercise. So round 6 would be, 20 High Knees, #2, #3, #4, #5. Round 7 would be 20 High Knees, #3, #4, #5... Your final round would be 20 High Knees and #5 only. If that was too confusing, here is another way to look at it...

20 Reps every round
+ #1
+ #1 + #2
+ #1 + #2 + #3
  • #1 + #2 + #3 + #4
  • #1 + #2 + #3 + #4 + #5 
Now subtract one...
  • #2 + #3 + #4 + #5
  • #3 + #4 + #5
  • #4 + #5
  • #5


THE WORKOUT

20 HIGH KNEES/side

#1 PUSH-UPS
 
#2 JUMP LUNGES/side

#3 TRICEP DIPS

#4 BURPEES

#5 V-UPS

Have fun and let me know what you think or if you have any questions. Don't forget to cool down and stretch out after you complete the workout. 

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PLEASE NOTE: Following and/or participating in my blog, workouts, plans, and any tips or advice is your decision. I recommend checking with your physician prior to following any of the workouts or plans that I share. I am not a health care professional, nutritionist, or counselor. I provide the workouts, meals, and tips that have worked for me based on my personal experiences. ​
​Copyright © 2017 Caroline Croce
​[email protected]
​website by Mary Negrotto Media
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