Bring It On! Home Fitness Workout | Kettlebells and Body Weight| www.myomytv.com

Today's workout is from Marianne at www.myomytv.com
www.myomytv.com/bring-it-on-home-fitness-workout-kettlebells-and-body-weight/

Set your Gymboss Interval Timer for 24 cycles of 15 seconds recovery and 45 seconds effort. Please remember that the times are not set in stone. So if you need more recovery, adjust it. Aim to complete 3 rounds of the following 8 exercises:



1 - Goblet Squat to Press (11,8,12) first 2 sets I used a 12kg the last set I used a 10kg
2 - Side to Side Step Ups (28, 38,44) the first set I used a 8lb kettlebell the next 2 set I did not add a weight. My step was set at 10 inches
3 - Plank Climber to Knee Tuck (8,9,9)
4 - Bent Over Alternating Row (20,20,21) I did double rows instead of single rows with 2/8kg
5 - Vertical Swing Burpee (8,9,10) the first 2 sets I used a 10kg the last set I used a 8kg
6 - Passing Reverse Lunge (right) (16,18,21) I used a 10kg
7 - Passing Reverse Lunge (left) (17,18,19) I used a 10kg
8 - Two-Handed Swing (21, 21,29) The first 2 sets I used a 10kg and the last set I used a 8kg

I was going to time this workout to see how long it would take me as I did add longer rest periods but my egg timer that I had needed a new battery and I did not want to go upstairs and get one.
The music I picked was Daughtry's new album Break the Spell.

New Year. Resurrecting old goals

It was been awhile since I posted on this blog.  I was thinking about not posting anymore as it was taking too much of my time to post reviews on all of the workouts I do.  But I decided to turn this into a blog of mostly the kettlebell workouts I do. 

I have been including kettlebell workouts in with my traditional weight training for a couple of years now.  Mostly I do traditional weight training but I want to make it a goal to add kettlebells in my rotations more often. 

I have my rotations planned out through the end of April as I will be starting Steve Cotter's new 12 week Extreme Strength program in February.  I also plan on adding kettlebell workouts from Marianne from www.myomytv.com as she has some killer free kettlebell workouts.  January will be the Firm rotation I never finish this month.

 Take care!

Ultimate Kettlebell: "Swings"! Workout By Alysia Gadson RKC

I love and hate this workout because it is short and tough.  I have done this workout many times and it does not get easier.  I think the first time I did the workout I used a 12lb kettlebell now I use a 8kg (17.6lb) bell.

This is a Swing Ladder type workout where you start doing 5 swing then rest 5 sec, then you do 10 swings rest 10 sec.  You keep doing this until you get to 40 swing then rest 40 sec. After that you go back down the ladder to 5 swings.  This one sneaks up on you and should only take you 15 mins to complete.

30/15 Kettlebell workout

Alright here is my 30/15 Kettlebell workout. (I am having fun making up these workouts.)

I had originally planned 10 exercises but since I did LIC before this workout I did not have enough energy to do all 10 so I cut it down to 6.

Set your Gymboss timer for 3 Sets of 15 sec recovery and 30 sec work.  Some exercises require 2 kettlebells of the same weight.
1. 2H Swing  10kg (22lb) (21, 21, 20)
2. DBL KB Clean & Press 15LB (8, 8, 8)
3. Evil Alt Kneel and Stands (Marianne from www.myomytv.com calls them these) Only did 2 sets 10kg (22lb) (7, 7)
4. DBL KB Rows 15lb (15, 15,15)
5. Goblet Squats 10kg (22lb) (15, 14, 15
6. Alt Ribbon 15lb (12, 14, 14)

My Kettlebell 20/10 workout:

This workout I created and is inspired by RKS workout #10.

My Kettlebell 20/10 workout:
In parenthesis is my rep count
Set you Gymboss timer for 20 sec on 10 sec recovery.  Do 4 sets of each exercise before moving onto the next exercise. 
Add 30 to 60 sec rest after the 4th set of the each exercise.
I used a 8kg (17.6lb) kettlebell

2H Swing (13, 14, 14, 14)
30 sec rest
L/R Snatch (8 sets, alternating sides after each set) (9, 9, 10, 10, 10, 10, 9, 9)
30 sec rest
Goblet Squats (Also known as a bottom up Squat) (11, 14, 14, 14)
30 sec rest
L/R Rows (Same sets as the snatches) (14, 12, 12, 14, 14 ,14, 14, 12)
30 sec rest
Alt Tactile Lunge (10, 12, 12, 12)
30 sec rest
Clean and Press (Same sets as the snatches) (6, 6, 6, 6, 6, 6, 6, 6)
30 sec rest
Single or Double Leg Deadlift  (if you single leg deadlift do the same amount of sets as the snatches) (8, 8, 8, 9)
30 sec rest
L/R Windmill (Same sets as the snatches) (5, 6, 6, 6, 7, 7, 7, 6)
30 sec rest
L/R High pulls (Same sets as the snatches) (11, 11 ,11, 11, 11, 11, 11, 11)
30 sec rest
Sling Shots Alt directions (Same sets as the snatches) (14, 14, 14, 13, 13, 14, 13, 13)
30 sec rest
Figure 8 to a hold (12, 12, 12, 12)

Cardio Collectibles!

This is a 72 min Step and Hi/lo workout lead by Christi Taylor.  this first half of the workout is on the step and the second half of the workout is on the floor.  this is classic Christi where she starts with a base pattern, then adds on just one move at a time.  Time flies with this workout.  I give it 3 1/2 out of 5 stars.

Kettlebell Konnection!

This is a how ever many minute you want kettlebell workout lead by Jessica Huthmaker.  What I mean by this is she has designed this DVD for you to pick and choose what chapters you want to do.  She has named these chapters as a salad bar and the different salads.  This way you can build your own salad, but this is not a programmable DVD where you pick what combos of salads you want and then play the workout through.  After each salad it takes you back to the salad bar menu. 

A very kind VFer wrote up a breakdown of each Salad.  Click on them to make them bigger.

Now that I have the Breakdowns of each salad I don't know how mush I will use of the DVD.  I just wished it was programmable in that you pick the chapters you want and go straight through the workout.  Most of the topping she only shows you one side and that is it. This had the potential of being a really good Kettlebell dvd but fell short in my opinion.  I did the DVD 2 stars but the circuits 3 1/2 stars out of 5.

Fit to Dance!

This is a 70 min. long "interval" workout lead by Christi Taylor and it is my favorite workout from her.  This is so far her last workout and she save the best for last.  She has you alternating between Step, Hi/Lo and four limb with weights.
Here is the breakbown:

Warm-up:

Section 1:

Power scissors, jacks, knee repeaters with arms, hip shaking
Section 2:
Used 5# - step crossbacks with bicep curls, kickbacks, chest press and upright rows and overhead press with kicks

Section 3:

Step - Step side, cross back (mambo 2x - pulsing) with arms, squat off side, cha cha, squat off back, cha cha
Section 4
5# - Squat off step with bicep curls, squat off, cha cha with bicep curls and kickbacks, squat off back with front delt raise
Section 5:
Running mambo, running basics (2 across step), step touch 4x (fast beat) (really hopping side to side), funky arms at the end
Section 6:
Supermans on step, back leg lifts lying prone on step, leg raises and knees bend and straighten, scoop pushups (divebombers) and leg lifts (standing splits)
Section 7:
Grapevines, ponies, walk 3x forward and hop knee, skip in place, 2 pivots
Section 8:
5# - Squat side with side delt raise, pulse delt raises (3x); turn to diagonal and straighten arm each side and then with heel while bringing elbow back; back lunge with kickback and then bicep curls with back leg lift
Section 9:
(core work) Sitting on step (like you're about to do tricep dips), lift one leg at a time, then lift hips into bridge; tap toes 3x in front (sounds easy but really felt it in my core), tap toe out to side and kick 4x in front alternating legs
Section 10:
Step - stepback lunges with pulses (and arms overhead) and hips, squat side and cha cha
Section 11:
4 situps while lying on step, lift R leg, L leg, then toe taps (8x), pull arms in, stand up with arms up, come back down on step (repeat many, many times).

 Section12:

Cool down and stretch

Like I said the is my favorite workout from Christi and give it 5 out of 5 stars.

Bob's workout!

Bob's Workout: (two 30-minute workouts)
This is an overall body workout; Bob says he’s walking us through what he does when he works out.

These workouts are one-on-one with Bob. Stephanie does the first workout and Zack does the second; Bob instructs but does not work out.
Stephanie stays with Bob’s pace, but Zach hits failure in the third circuit and pauses before and during each exercise. This adds some dead time to the dvd.

Workout 1 – Focus: Lower Body (27 minutes; Bob and Stephanie):
Warm up:
15 hand walks forward to plank position and back up
15 burpees
30 kettlebell swings (10 light weight, 10 medium weight, 10 heavy weight)
14 elevated rows (feet propped up on high bench, 7 weighted rows each side)
30 alternating lunges (15 each side)
14 push ups to weighted T-stands (7 each side; push up, grap light weight, reach up, alternate sides]

15 hand walks with jump after each rep
15 burpees with jump after each rep
30 kettlebell swings (10 light weight, 10 medium weight, 10 heavy weight)
14 elevated rows (performed at a slower controlled pace, 7 each side)
30 alternating lunges (15 each side)
15 low, controlled jumping lunges

15 rollups (deep squat, roll back, roll forward and stand back up—using core strength)
15 deep squats with overhead weight
14 modified Turkish Getups w/ dumbbell (7 each side)
20 deep alternating jump lunges starting from runner's stretch position
plank holds

15 spinal rollups
15 deep squats with weight held above head
14 Turkish Getups w/ dumbbell (7 each side)
20 deep alternating lunges starting from runner's stretch position (slower than before)
up and down elbow to straight arm planks

stretches

Workout 2 – Focus: Upper Body (27 minutes):

[uses step bench with 6 risers on each side]
Cardio Warm Up:
30 jump rope
30 jumping jacks
30 sumo squats
30 single leg jumps (15 each side)

30 jump rope
30 jumping jacks
30 sumo squats
30 single leg jumps (15 each side)

Section 1:
15 incline plyo pushups
15 chest presses
30 one arm rows (15 each side)
15 deep squats with arms up straight
15 shoulder presses
15 bicep curls
15 jump squats

Section 2:
15 incline (down off step with 6 risers on each side) plyo push ups
15 chest presses
30 one arm rows (15 each side)
30 deep squats (faster; last squat is held, sink lower 15 seconds, come up half way 15 seconds)
15 shoulder presses
15 bicep curls
15 weighted deep squats
Section 3:
15 incline plyo push ups (with clap)
15 chest presses
30 one arm rows (15 each side)
30 deep squats with arms up [Zack has to rest in middle]
15 shoulder presses
15 bicep curls

20 kettlebell swings
15 kettlebell deadlifts (2 kettlebells are used)
30 mountain climbers (15 each side)
30 step ups on high step (15 each side)
stretch

I found workout 1 harder than workout 2. I wish that Bob actually was the one doing the workout and not coaching.   I give it 4 out of 5 stars.

Functional Fitness!

This is a 60 min low impact cardio workout with a body weight sculpting section lead by Christi Taylor.  This is one of Christi's dancier Hi/low workouts.  You do several fun short combos once, unlike her other workouts where you take it from the top over and over (or known as tiffing).  I thought her choice of music went well with the moves.  I however did not like the body weight section of the workout or the music.  Her son is on the drums the whole time even during the stretch.  I will have to try this one again and see if I like the sculpting section better.  I did like the 40 min Hi/Low section and will keep it for that.  I give it 3 out of 5 stars.

A.S.A.P. Hollywood Hardball!

This is a 70 min cardio/sculpt workout lead by Paul Katmai.  You will need a Medball and a set of light to med weights. (I stuck to my like 7lbs because it is a fast pass high rep workout.)
Here is the breakdown:

Warm-up with the med ball (5 min)

Medball Cardio Section 1: (Sport) (5 min)

Step touches
Slalom hops
Skates
Shuffle runs
Power squats
Then he does some combos of those moves.

Sculpting Section 1: (10 min) (This one gets a little too repetitive)

Alt Front Lunge
Side Squats
Alt Back Lunge
Front Lunge with Biceps Curls
Side Squats with Delt Raise
Alt Back Lunge with Triceps kickbacks
Alt Front Lunge 3&1 hold
Side Squat 3&1 hold
Back Lunge 3&1 hold
Alt Front Lunge 3&1 hold with Biceps Curls
Side Squat 3&1 hold with Delt Raise
Back Lunge 3&1 hold with Triceps kickbacks
Then he does some combos of those moves.

60 sec Hardball Sequence 1

Crawling Pushups

Medball Cardio Section 2: (Baller sequence) (5 min)

Double Dribble/Double Bounce
Lateral Lunge/Lateral Toss
Under Knee Pass
Pivot and Shoot
Then he does some combos of those moves.

60 sec Hardball Sequence 2

180 Jump Sweeps

Sculpting Section 2: (10 min) (This one gets too repetitive)

Lateral Lunge (R,L)
Lateral Lunge (R,L) with an arm reach
Lateral Lunge (R,L) with both arm reach
Lateral Lunge (R,L) with Rows
Lateral Lunge (R,L) with flies
Front Lung with Chops (R,L) ( Finally a new move)
Back Lung with Over Head Press (L)
Static Back Lung with French Press (L)
Back Lung with Over Head Press (R)
Static Back Lung with French Press (R)
Then he does some combos of those moves.

Medball Cardio Section 3: (Power sequence) (5 min)

Double Squat With Repeater knees/ high knees (R,L)
Fast Feet

Sculpting Section 3: (10 min) (You will need one heavy weight but keep your 2 lighter weights close)

Bent Over Row (R,L)
Biceps Curl (R,L)
Overhead Press (R,L)
French Press (R,L)
Wide Bent Over Rows (R,L)
Outside Biceps Curl (R,L)
Forward Overhead Press (R,L)
Y French Press (R,L)
Plie' Push + Biceps Curl  (You will need two weights for this one)

60 sec Hardball Sequence 3

Pushups rolling the ball side to side or Pushups while move your body side to side keeping the ball center
Stretch

Even though it does get a little too repetitive it is a good workout.  Paul is a cutie and unlike Bob Harper he does about 98% of the workout with you.  he does stop to show some form pointers but like I said he does about 98% of the workout with you.  Paul talks the whole time.  I give it 3 1/2 out of 5 stars.

Advanced Step Challenge!

Advanced Step Challenge is a 40 min all cardio workout lead by Amy Bento.  Non-stop and super-challenging with lots of directional changes. This workout kicks off at maximum speed and just never slows down (no intensity-busting “break downs” or “add ons”). Instead, it starts with the complete combo and keeps repeating. Even if you miss an early move — and you probably will — you’ll know exactly what to expect the next time (or you can use Amy’s demo section to preview the more complex sequences). The choreography features lots of turns, leaps and backwards steps (e.g. “crazy shuffle,” “scoop around,” “about face”). It ends with a 7-minute bonus segment of ultra-advanced plyometric drills. High-energy instructor and very driving music.

I had this workout a while ago but could not get the choreography so I traded it away. Now that I know Amy's choreography better from her later advance step challenges I decided to give this one one more try, so I traded for it.  I like it much better this time around.  I still can not do that crazy shuffle though and just sub a shuffle side to side.  i give this workout 3 1/2 out of 5 stars.

Bob Harper's I.O.M. Kettleblell Cardio Shred!

This workout is approx. 54 mins long and is lead by Bob Harper.

Here is the breakdown.
Warm-up
Squats before picking up the k-bell
Squats with k-bell
Squats and upright rows
2H Swings
1H Swings
Triceps push-ups
Rows
2H Swings
Triceps push-ups
Rows
2H swings
Cleans
Squat Thrust
Windmills
Burpees
High Knees
Squat Thrust into a windmill (R)
2H Swing
Squats Thrust into a windmill (L)
2H swings
High kness
Alt Lunges no K-bell
Alt tactical Lunges
Snatch with some presses
2H swings
Alt tactical Lunges
Crabs
Half Turkish get up
Crabs
Lunges W/wood chops
2H swings
Clean & Press
2H Swings
Alt. Swings
Snatch
Triceps pushups
Rows in a side lung
High knees
Burpees
Crunches
Russian Twists
Half sit up to a press
Bicycles
Stretch

Over all thoughts I thought Bob's form (for the exercises he did) was good. A lot better than Jillian's form in the clips I have seen of her Kettlebell a-temp workout. Becky (who was doing the workout) form was just okay and got worse as she got tired. There are very slight breaks (like 2 or 3 seconds in-between some exercises. A little bit longer ones for others.  Bob does leave out one side of the clean and presses at one point.  I give it 3 1/2 out of 5 stars.

Kettlebell Sculpted Body!

This is a 53 min Kettlebell workout lead by Bob Harper.  Be mindful that Bob does not mirror cue in this workout.  I used my 15lb kettlebell.
Here is the breakdown:
Warmup
Squats with out the kettlebell
Squats with upright rows with the kettlebell
upright rowsSquats with upright rows
2H Swings
Fast sumo squats
2H Swings
2h swing with side step
Pushups
2h swing with side step (other side)
one arm swings (R,L)
Alt Swings
pushups
jumping jacks
pushups
High pulls
Squats with high pulls
halos
Standing chestpress
2H swings
Suitcase Swings (L,R then alt)
Clift scales
Clean (L,R)
Press (L,R)
Clean and Press (L,R)
2H Swings
Clift scales
Mountain climbers
Clean and Press (L,R)
2H Swings
Alt Swings
Clift scales
Mountain Climbers
Alt Lungs
Biceps Curls
Side twists
L side Windmills
Standing Oblige twits
R Side Windmills
Side twits
Standing chestpress
Standing Oblige twits
Stretch

I have to say that I did like this workout but thought the lady doing the workout had very poor form.  She over arches her back and swings the kettlebell too low at the bottom of the move and swings the bell to high at the top of the move.  Bob just walks around while a lady does the workout.  For once I would like to see him do the whole workout.  for the workout itself I give it 3 1/2 out of 5 stars.

Step Moves New Grooves!

This is a 53 min all cardio step workout lead by Petra Kobler.  This is a low impact non complex workout (Collage Video says it is complex. It is not.) I did not do all of the workout because I was not in the mood to do a workout so I will have to give it a rating another time.  I did like Petra and the music and the fact that it was not complex since I was not in the mood to workout. 

TLF Focus: Vol.5 Break Through

This is my second favorite TLF workout.  This is a 30 min cardio/sculpt workout lead by Tracie Long.  All you need is a med ball (But I used a kettlebell for the last medball segment.)
Workout Breakdown: (I copied this from a friends Blog Thanks Saudra!)

Section one: Med Ball Warm Up. The warm up is about 4 1/2 minutes

Section two: cardio no med ball. Side lunges, squats, jacks, and a quick tempo define this section. About 3 minutes

Section three: Back to med ball. Overhead press, scissors, ball weaves and figure 8s. About 5 minutes

Section four: Cardio no med ball. Side lunges, Lateral jumps, single leg balance work and power. 3 1/2 minutes

Section five: Med ball. Sumo squats, releve' circles, stir the pot, ball crescents into lunge, 3 1/2 minutes or so.

Section six: Med ball Upper Body. rear delts, mid back, shoulder work, shot put. About 5 minutes

Section seven: Standing Core, 4 minutes

Section eight: Med ball abs and med ball push ups

I used a kettlebell the last medball section because I prefer to do windmillswith a kettlebell.

I give this workout 4 1/2 out of 5 stars.

Hi/Lo Buttons Fusion Workout

Hi/Lo Buttons Fusion is 35 min cardio workout that uses light weights and is lead by Christi Taylor.  Christi has never released this workout to DVD but is one of her live classes that I was able to download using Real downloader.  From what I can tell the website is no-longer available.  This workout is much like her Fit to Dance workout but shorter and without a step.  She alternates Hi/Lo with four limb aerobics.  I really wish she did release this workout because it is that good. I give it 4 out of 5 stars.

TLF Vol. 5 Leaning Out!

This is a 50 min cardio/sculpt workout lead by Tracy Long.  I loved this one.  I think this is her best TLF workout yet.  You'll need 3 sets of hand weights: light, medium and heavy. A pair of ankle weights is recommended but not necessary ( I did not use ankle weights). The total workout is 50 minutes (5 minute warmup, then toning, then a nice 7-8 minute long cardio section to really burn the fat, followed by more toning and then a quick 5 minute stretch brings it all together). You can choose to do it all or either of the 2 custom chapters.

Workout Breakdown (I copied this breakdown from a friends blog, Thanks Saundra!):

Segment 1 - warm up functional ~4 1/2 minutes

Segment 2 - sculpting, lat rows, squats, side lunge, overhead press, biceps ~5 minutes

Segment 3 - more sculpting, dead lifts, lateral raise, ~ 3 minutes

Segment 4 - cardio, basic low and high impact aerobics, athletic ~7 1/2 minutes

Segment 5 - lower body, side lunge, dip, squats ~ 5 minutes

Segment 6 - functional fitness ~2 1/2 minutes

Segment 7 - sculpting, plies, bicep curls, triceps work, overhead rotations ~5 minutes

Segment 8 - floor work, bomb diver push ups, plank into one arm row, superman ~4 minute

Segment 9 - lower body, ankle weights, leg lifts, shoot outs, bridge, single leg press, ~5 minutes

Segment 10 - abdominal work ~5 minutes

Segment 11 - stretch- 5 minutes.

Like I said I loved this workout and I am very happy i bought it.  I give it 4 1/2 out of 5 stars.

The Firm Express: Overdrive Cycle 4 Cardio, Cardio/Sculpt and Sculpt

The Firm Express: Overdrive Cycle 4 Cardio

This is an 20 min all cardio kickboxing w/o with 8 second power bursts lead by Kelsie, most of the work is pretty low impact in this one.  I really like Kelsie as an instructor and am constantly surprise that they have not had her lead more workouts.  I give it 4 1/2  out of 5 stars.







The Firm Express: Overdrive Cycle 4 Cardio/Sculpt

This is a 20 min workout combines cardio, strength, and 8 second bursts lead by Kelsie. The bursts include: tuck jumps, side leap w/ high knees, quick curtsy dip to side lunge, and lunge hops. The remainder of the w/o works your UB & LB evenly and includes low and high impact cardio & sculpting work. Moves include: ham curls, jacks, power lunges & squats, burpee -pushup -bicep combo, OH press w/ dip, curtsy dips w/ hinge & row and trcip kickbacks, squat w/ hammer & concentration curls, shuffle rock step kick combo, and finishes w/ V sit & leg extension variations. I give it 4 out of 5 stars.


The Firm Express: Overdrive Cycle 4 Sculpt

This is a 20 min strength w/o that includes 8 second cardio bursts lead by Kelsie. The moves in the bursts are: floor tap- kicks, rear tap while pulling your weights back, the ol' Firm bicep-tricep side touch move, & OH press w/ knee raise. The other work includes: deadlift bicep curls w/a balance knee lift, bridge, bench press- skull crusher combo, squat w/ OH press, pushup w/ direction, French press, lat rows, hammer curls, surrenders w/ lat raise, and ends with plank & elevator planks.  I give it 3 1/2 out of 5 stars.

The Firm Express: Turbocharge Cycle 3 Cardio + Sculpt & Sculpt

The Firm Express: Turbocharge Cycle 3 Cardio + Sculpt

This is a 20 min Cardio/Sculpt workout lead by Alison.  It combines cardio, strength, and 8 second bursts. The bursts include: tire run, horizontal leaping floor touches, fast lunges, & high knees. Other work includes: step knee hops, skaters, ham curl variations, plies w/ French press, a diagonal lunge w/ row where you put down & pick up your #s, squat abductions, hinge & row w/ a rear kick, 1 legged squats w/ bicep curls, a fun shuffle V hop/ tire run plyo lunge combo, curtsy dip w/ front raise and finishes w/ plank w/ knee pulls & pushups.  I give it 4 out of 5 stars.


The Firm Express: Turbocharge Cycle 3 Sculpt

This is a 20 min Sculpt workout lead by Alison.  This is a strength w/o that includes 8 second cardio bursts. The moves in the bursts are: plyo lunges, plank jacks, floor touch to high knee jump, & kettlebell swing. The rest of the work includes: lunge w/ bicep curl & shoulder raise, hinge & row, plank rows & plank lunges, a static lunge w/ hands on the ground, 1 legged pushups, step squats w/ hi pull, pliet front raise, concentrated curls, static squat w/ a row & glute pinch & finishes w/ elevator planks (from hands to elbows).  I give it 4 out of 5 stars.

The Firm Express: Cycle 3 Turbocharge Cardio & Kick Start Your Metabolism

The Firm Express: Cycle 3 Turbocharge Cardio

This is a 20 min all cardio w/o with 8 second power bursts workout by Alison. The bursts include: side lunge floor touches, squat & jump kicks, 1 legged hops back & forth, & a quick step touch. Other cardio work includes: knee pulls, power lunges, weighted side lunges while passing the dumbbell under your knee, skaters, shuffle forward- punch- shuffle back - knee pull, & kettlebell swing w/ a fast walk up & back.   This one is more choreographed than the other Cycles.  Alison has improved as an instructor with every workout she has been in.  I give this workout 4 out of 5 stars.



Kick Start Your Metabolism - Pump It Up!

This is a intense 10 min workout lead by Jen.  You will need  5 to 8lbs weights for this workout.  Jen does not waste any time with this one but before you know it, it is over.  In this w/o you do one set of 8 second bursts (w/ 12 seconds of recovery) then a strength and/or cardio move and repeat. The bursts were all weighted and include: plyo jumps & then she adds in OH press, weighted lunges & adds in bicep curls, and plank moguls. The rest of the workout includes: ski w/ weights & alternating reach, side lunge w/ tricep kickback & dumbbell floor touch, squat- clean & press- abduction, dips & bicep curls, and pushups & renegade rows.  I hope Jen gets to lead more workouts because she is a good instructor.  I give it 3 1/2 out of 5 stars because I wished it was longer.

The Firm Express Cycle 2: Accelerate Sculpt & Cardio + Sculpt

It has been a while since I updated this blog.  I have been deciding if I want to keep it up or not. For now I am going to try and remember my thoughts on the workouts I have already done.

The Firm Express Cycle 2:  Accelerate Sculpt

This is a 20 min Sculpting workout lead by Rebekah.  In this one you can use heavier weights than you did in Cycle 1.  I liked the compound moves that Rebekah put in this workout but did not like her constant high pitched Whoop. I had wished there was a music louder option in her FE workouts.  As with the other Firm Express Sculpting workouts you do a sculpt section followed by 8 sec cardio burst that you repeat 4 times each.  I do like the workout itself but because of her high pitched Whoop, I only give it 3 1/2 out of 5 stars.



The Firm Express Cycle 2:  Accelerate Cardio + Sculpt

This is a 20 min Cardio/Sculpt workout lead by Rebekah.  Again like the Sculpting workout you can use heavier weights than you did in Cycle 1.  Also Rebekah's high pitched Whoop is constant in this one too.  Don't get me wrong I do like Rebekah and her workouts but not her whoops. In this workout you alternate between sculpting  and cardio section with 8 sec cardio burst that you repeat 4 times each.  I do like the workout itself but because of her high pitched Whoop, I only give it 3 1/2 out of 5 stars.

More Swings, Ignite Cardio and Accelerate Cardio!

Another 333 Swings done.  My gymboss timers still is not working right but it look like I did it in 15 min and 45 sec.










The Firm Express cycle 1: Ignite Cardio workout.
This is a 21 min all cardio workout lead by Emily Welsh.  In this workout you have a short kickbox cardio sections followed by 4 Cycle's of 8 sec burst and 12 sec recovery.  After you do the final burst of the workout Emily strings all of the kickbox cardio section's together.  I thought the workout was good and again I did like Emily in this one.  I give this workout 3 1/2 stars out of 5.

I thought all of the Cycle 1 workouts will definitely be good add-on's to other workouts or string them together for a longer workout, but not enough in my opinion if you do 1 a day if you are an intermediate or advance exerciser.

The Firm Express cycle 2: Accelerate Cardio workout.

This is a 20 min cardio workout lead by Rebekah Sturkie.  In this workout you have a short simi-kickbox feel with plyo cardio sections followed by 4 Cycle's of 8 sec burst and 12 sec recovery. This workout has more high impact than the first Cycle did.  My legs were giving out on my part way through due to the two workouts before this and all the plyo moves with this one.  I felt that this one would be a good stand alone workout if you only had 20 mins to workout.  the only thing that bugged me was Rebekah occasional ear-piercing Whoo!  She does this I think 5 or 6 times.  Someone needs to tell her to stop doing that.  I give this one 4 out of 5 stars.

333 kettlebell swings!

I did my 333 swings today.  I was going to time it with my Gymboss but I could not get the stopwatch part to work.  By just going by the clock on the wall, it looked like 17min and 30 sec.
This makes 666 swings down and 9334 swings to go.

Swing Challenge, Firm Express Cycle 1 Ignite C&S and S

Today I started the 10,000 kettlebell swing Challenge.  I did my 333 swings today.  this is the plan I am following. http://afirmrose.blogspot.com/2010/12/10000-swing-challenge.html.
Part way through the workout I got the idea to time my workout to see how long it takes me to do the swing section, so next time I will pull out my gymboss and time myself.  I recommend wearing gloves for this workout as the ones that have done this before complained of calluses and their hands bleeding.  As with all my workouts the first time I do them I tend to go light with the weights but mainly I also wanted to add the Firm Express workouts after this.

The Firm Express cycle 1: Ignite Cardio & Sculpt workout.

This is a 20 min workout lead by Emily Welsh.  This set uses lighter weights and you only need 2 sets of weights for this workout.  Emily used 5lbs and 8lbs and since I did the swing workout before this that is the same weights I used.  Emily alternates cardio moves and sculpting moves in this workout.  She also includes cardio bursts that has you doing 4 cycles of 8 sec cardio with 12 sec recovery.  Some people have mentioned that the 12 sec recovery is actually less and I tend to agree, at lease that is what it seems to me. I was surprised to see her reach for her heavier weights for some moves that they have previously used their lightest weights for (ex. 3lbs) in other workouts.  So that was a nice change to see them using heavier weights.  I did like Emily in this one and thought her cueing has gotten better.  I liked Emily's Complete Aerobics and Weight Training workout but nothing from her since.  All in all I give this on 4 out of 5 stars.

The Firm Express cycle 1: Ignite Sculpt workout.

This is a 20 min workout lead by Emily Welsh.  This set uses lighter weights and you only need 2 sets of weights for this workout.  Emily used 5lbs and 8lbs and again I used the same but next time I will have 1 10lb handy for the move she combine 2 5lbs in one hand.  In this workout Emily alternates sculpting moves with the 4 cycles of 8 sec cardio with 12 sec recovery.  There was one move I had to modify on the last burst cycle and that is because I can not side lung as fast as then so I will do a skater instead of the side lung.   There is another move that I though was a little awkward and that she has you do a deadlift and a row at the same time. i like to do a deadlift and then a row.  I did like this workout and it did keep my heart rate up.  I give it 4 out of 5 stars.