KettleBell Killer Kardio

Okay, so I had to spell cardio with a K just to keep the K thing going on. I think it looks kooler…HAHAHA I’m hilarious. Not.

Let’s move on to the workout.

This workout focuses on 4 different circuits that will take your heart rate to the moon…sort of. I’m over exaggerating, obviously.

When doing this workout, you gotta do all the exercises back-to-back and push all you’ve got. No time to waste. It took me roughly 5 minutes to finish each circuit.

Your heart rate should be up the whole time!

After each circuit, wait for about 1 minute before moving on to the next. As directed on the picture. If you can read it…

I put this picture on Pinterest so you can pin it and save for later if you wanta! And it might be easier to see on there, anyway.

The Kettlebell Cardio Workout

Thank you Pic Monkey for making my workouts look cool Smile

I actually just did this workout again today and added the 4th circuit because I felt like it needed more. So I had to try it again.

Lemme just say…I was sweatin’ like crazyyyy after. It’s a no joke workout.

I challenge you to do it!

Why I Like Kettlebell Swings?

  • Great for the booty, ABS, legs, and shoulders! I’m not kidding. You will feeeeeellll it, baby!
  • Check out Zuzka’s video on KB Swings
  • They get the heart rate up which is a plus.

 

You could take this workout to the gym or do it at home! Or take it outside! Enjoy the Spring air…or at least I hope you’re getting some Spring air. I know we are! It’s like 80 degrees today and sunny ❤

 

Breakfast

All I wanted this morning was chia seeds and yogurt. So that’s what I had!

And I threw in some chopped strawberries and a tablespoon of peanut butter in there (we ran out of almond butter, nooooooo!!!)

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Oh so guess what!

I finished my Anatomy Lab Test…there were 150 questions and 28 stations. I finished all the questions except about 10 because I had no idea what they were. They weren’t even on that 15 page study guide… Sad smile

Crossing my fingers that I did okay Fingers crossed I mean I studied for 3 hours last night…

I hope you try the workout and hope you have or had a great Tuesday!

XOXO Audrey

P.S. I will have the chili recipe up tomorrow! And the quick leg workout on Thursday!


Questions

  • Do you like circuit workouts? –I do because it keeps me from being bored. I like to move from exercise to exercise like that.
  • What is one of your favorite breakfast combos?
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Health Nut Thursday

So, today is the first Health Nut Thursday.

Other

Let’s talk health.

This week, I’ve learned:

  • I eat better when I have 5-6, 100-200 calorie meals…some 300 calories, but you get what I’m saying.
  • I have more energy
  • I don’t cheat hardly at all (maybe a couple extra crackers or an extra piece of fruit)
  • I feel clean (Clean food=clean body)
  • And I’m actually feeling pretty great

Breakfast

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Yogurt bowl! Plain non-fat Greek yogurt with a little bit of the leftover quinoa protein granola and half of a banana.

You can also see my recipe for Quinoa Protein Granola right here

For a snack today, I had a whole bunch of washed baby tomatoes

Lunch

A wrap with hummus, spinach, and lots of turkey and carrots on the side!

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Last Night’s Workout

Last night, I ran 5 miles!

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(These are definitely instagram pictures, sorry)

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The warm up mile was great…then I got to mile 2 and I felt awful!!! Everything decided to hurt; my shoulder, side, leg, shoulder again, etc. I was trying to relax and breath right but it was hard and I had to stop about 3 times during mile 2. Finally it went away and the rest of the run was good…except the couple of long hills that made my leggies BURN, baby BURN!

So I’m about 3 minutes off my usual 5 mile run Sad smile

Due to hills and stopping. Ugh.

Tonight, I’m off to do speed work again…I’m thinking 6X800m repeats but…we shall see! We shall see!

And hoping for a lean, clean and green dinner! Grass fed meat and sautéed spinach sounds pretty good right now.

XOXO Audrey


Questions:

  • What are you planning for dinner?
  • Are you participating in Health Nut Thursday?

 

Getting Things Done

This morning I got a workout in. It was only 15 minutes but still, it got my heart rate up, made me sweat in this freezing weather, and got me set for the long day.

What I Did

  • 1 minute jump roping (you don’t have to have a jump rope to do this)
  • 1 minute plank
  • 20 Knee tucks on each side
  • 20 Butterfly situps
  • 20 jumping jacks
  • 20 squats

Repeat 3-4 times through!

Sometimes you have to force yourself to do things even when you really want to stay in bed. Yeah, its okay to stay in bed all warm and happy, but getting up and doing something 10X better for yourself is way more worth the time. Don’t waste time. Get things done.

With that said, here’s my post workout breakfast:

Breakfast

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I had a cup of plain non-fat Greek yogurt (Costco Brand!!!) with Stevia (Best sweetener on the planet and also a good alkaline balancer) and a chopped banana. Then I sprinkled cinnamon on top. This combo has been really tasty the past week. It’s also really simple, so I find it to be a good choice. Sometimes I get tired of my green smoothies.

I also had it on Sunday morning!

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When I got home, I sipped on some coffee and ate a Kashi waffle with almond butter for energy! I needed it! I had a hard running workout to complete!

fe47a7f264db11e29b2522000a9f13d5_7(Sporting some Nike LunarGlide 4s and Old Navy compression capris)

What I Did

  • 3 minute warm-up
  • 1 minute sprint
  • 2 minute jog
  • Repeat 6X through
  • 30 second sprint
  • 30 second walk/rest
  • Cool down

Got a total of three miles and I was very tired! Then I got in a couple of other short workouts in from ToneItUp.com

Dinner

Dinner was delicious. I just finished eating, and can definitely say it was a wonderfully satisfying meal!

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I had steamed Swiss Chard for the first time. It is so yummy!

I also had quinoa, boiled egg, sautéed broccoli, cauliflower, onions, and chicken. And a few jalapenos.


Question of the Day

Have you ever tried Swiss Chard before?

Do you ever get workouts done in the morning?