This is a full body kettlebell workout that should take you about 40 min to complete if you are focused. Used a DB at times to show the modification for those that don’t have a kettlebell, no worries, dumbbells work just fine.
There are 3 circuits to complete. Do 10-15 reps of each exercise in the circuit, repeat 3 times, then move on to the next circuit. If you really want to challenge yourself: first set do 15 reps, second set 12, third set 10, but increase the weight. First Circuit: 1- KB swings 2- Upright rows 3- Leg Raises Second Circuit: 4- KB squats 5- Single arm swings 6- Single arm cleans Third circuit: 7- Sit ups 8- Bicycle abs 9- Toe touches 10- Hip curls
0 Comments
Amy Horn is currently leading the Getting Ready to Ride Series rides every Saturday. These are leisurely paced and about 20 miles each. They start at 10 am at Gas Works.
Getting Ready to Ride - Saturdays 2/24: https://cascade.org/rides-events/getting-ready-ride-gr2r/83104 3/2: https://cascade.org/rides-events/getting-ready-ride-gr2r/82944 3/14: https://cascade.org/rides-events/getting-ready-ride-gr2r/83108 (and other Saturdays from Green Lake but I'm skipping those; too far north!) 3/1: Leisurely 12-mile sunset ride around West Seattle: https://cascade.org/rides-events/83268 3/9: A moderate-paced ride from Seward to Golden Gardens and back: https://cascade.org/rides-events/83223 Then starting in mid-April, Amy is helping to lead the "Red" (leisurely pace) rides in the Cascade Training Series (12 weeks on Saturday mornings, paid series, progressively longer rides): https://cascade.org/rides-events/cascade-training-series-2024-04-13 4/21: Ride for Major Taylor -- 26 or 63 miles for a great cause: https://cascade.org/rides-events/ride-major-taylor-2024 Hope to see you on your bike soon! Get your sweat on with this HIIT workout- no weights needed! The full circuit should take you about 45 minutes, plus time for warm up and stretches.
Do each exercise for 45 seconds, rest, and repeat 3 times in total. Then move on to the next. 1- Mountain climbers 2- Walk outs 3- Side jump happy feet (45 seconds each side) 4- Push up superman 5- Pop squats 6- Ins and outs 7- Plank lifts 8- Crunch This is a great short core and abs workout from a previous Holiday Challenge. Roll out a mat and join me as we get our bodies moving and build strength.
Look out for the next challenge- or gather a group and suggest one- there's nothing I love more than pushing myself with fun and motivated people! I recently made this chili and loved it. I substituted ground turkey for beef. It's even better after a couple of days when the flavours have developed.
https://www.bonappetit.com/recipe/beef-and-bean-chili Here is the recipe, from Ralph S Great Divide Indianapolis IN Makes 6 Servings Ingredients: 1 tablespoon olive oil 2 large red onions, chopped 5 tablespoons chopped jalapeño chilies with seeds 8 garlic cloves, chopped 2 1/3 pounds ground beef (15% fat) 1/4 cup chili powder 2 tablespoons ground cumin 1 teaspoon sweet paprika 1 x 28-ounce can diced tomatoes in juice 2 x 15 1/4-ounce cans kidney beans, drained 1 x 14-ounce can beef broth Sour cream Grated cheddar cheese Chopped green onions Chopped fresh cilantro Preparation: Step 1 Heat oil in heavy large pot over medium-high heat. Add onions; sauté until brown, about 6 minutes. Add jalapeños and garlic; sauté 1 minute. Add beef; sauté until brown, breaking up with back of fork, about 5 minutes. Add chili powder, cumin, and paprika, then mix in tomatoes with juices, beans, and broth; bring to boil. Reduce heat and simmer until chili thickens and flavors blend, stirring occasionally, about 45 minutes. Skim any fat from surface of chili. DO AHEAD Can be made 2 days ahead. Cool slightly. Refrigerate uncovered until cold, then cover and keep refrigerated. Bring to simmer before continuing, stirring occasionally. Step 2 Ladle chili into bowls. Serve, passing bowls of sour cream, grated cheese, green onions, and cilantro separately. |
Brought to You by AdrianaLiving the good, fit life in Seattle, WA. Stay tuned for more bilingual fitness tips and nutritious recipes. Categories
All
|
|
|
Copyright © 2022, Fuerte Fitness. All rights reserved.
|
Website by Blockbeta Marketing
|