Aaaaaaannnndddd I’m back! I decided to take some much needed time off from blogging this summer. It was too much to keep up with while still trying to play catch up on some other things and still spend time with my family.
I am soooo glad I spent some time away.
Don’t be afraid to do that for yourself sometimes. Who cares what other people may think of it. It sometimes has to be all about you.
So, what better way to get back into the swing of things then with an end of the summer exercise challenge!
I love using the kettlebell, especially since it can provide a total body workout in a short amount of time.
And I know you’ve probably ate until your heart was content this summer, right? And although it won’t hurt to have some extra weight on for the winter you probably still want to watch it.
So, let’s get to it!
As always please consult your physician before beginning any exercise and/or nutrition program. Also consult your physician with any questions on any medical condition.
Tips:
- if you’re a beginner I suggest doing only half of the suggested amount of reps – if you feel that is too much then only please do what you can. The main purpose of this challenge is to see the increase in the number of reps you can do by the end of 30 days as well as see some results of your hard work.
- throw in extra rest days as needed
- stay hydrated
- as the challenge increases break down the exercises during the day, for example, on Day 23 do 36 kettlebell swings upon waking up, then do 36 lawnomowers before lunch, then do 36 Russian twists before bedtime. This way you’re not trying to do all of them at once and then you may feel like you can execute the challenge exercises better.
EXERCISES (step-by-step)
Kettlebell swing
Step 1: Begin in a squat position with the kettlebell positioned on the floor at your heels. Make sure you have a firm grip on the handle so you don’t let it go or hurt yourself.
Step 2: As you come up from your squat position, swing the kettlebell out and up towards the ceiling, keeping your back straight.
Step 3: As you come back down to the squat position slowly lower the kettlebell back down. But, instead of resting the kettlebell back on the floor, let it smoothly go past your legs going behind you to gather enough momentum to swing back out and up. Swing back up towards the ceiling and repeat for the total amount of desired repetitions.
Lawnmowers
Step 1: Start by standing straight, legs & feet together. Step back with your right foot and point your right foot out at a 45 degree angle. Keep your left foot pointing straight and bend your left knee. Grip the kettlebell with your right hand, while placing your left elbow on your left thigh for support.
Step 2: As you bend your elbow, bring the kettlebell up towards your waist.
Step 3: Lower the kettlebell back towards the floor, but not all the way down to the floor. Repeat for the total amount of desired repetitions then switch to the other side.
Russian twists
Step 1: Sit on a mat with knees bent. Heels of your feet should be on the floor with toes pointed upward. Keep your spine straight – do not arch the back.
Step 2: Take the kettlebell and grasp with both hands.
Step 3: Bring the kettlebell to one side – start up by the knees and slowly move the weight towards your hips, in a rowing motion – then do the same on the other side to alternate like rowing a boat. Repeat for the total amount of desired repetitions.
Modification: Do the exercise with your back against the wall or on the edge of a chair
Advanced: Keep feet off the floor.
What else are you looking forward to doing to get back into the swing of things?
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