This is a Kettle bell pass through, plus twist. This is a huge move and pretty tough if you are not used to using kettle bells. Start in a squat position and pass the bell under your leg and around, you are going to have to use some big force to get it back up high enough so it is level. You want to “high five” the bottom of the bell; Keeping it level as you twist. I’m using a 30 pound bell here. I did this for 5 rounds of 30 seconds. It’s crazy. I don’t think it ‘looks’ nearly as hard as it is. I was sweating filming clips!
This workout will give you a full body workout, meta to amp your calories. So pick up some
heavy weights if you have them, and rock this. You will do each block of two moves, 3 times.
Rest when you need to but push! As always, core tight, chest up and push hard!
1. 12 DB overhead presses
25 Box step ups each side
2. 12 lateral raises
25 low lateral skaters
3. 12 cross body curls (biceps)
Sumo jump squats 25
4. 12 Back Flyes
25 Jack knives
5. 12 Tricep kick backs
25 side to side squats (weighted)
6. 12 diamond pushups (On your knees, hand make a diamond under your chest. Pushup, elbows back wall (tricep work)
25 clock lunges (12 per side)
7. 12 plank Knee to elbow
25 Mt.Climber Sprints
8. 25 single leg glute bridges (use a band above your knees if you have one)
25 bicycle abs.
Here’s a metabolic blast for you to get those glutes to salute!
I like to do intervals of this move. The band is a game changer.
Memorial Day weekend
We had a wonderful family trip to Chicago.
The weather was perfect! We always stay at the Marriott Suites. I love that our room has
a little kitchen and fridge. We packed a full cooler and I had every meal prepped for the trip. I had a salad at Kuma’s corner-the heavy metal burger restaurant. I wasn’t craving fries at all! Haha
Marriott has a really nice gym. I’ve seen the inside of it more than once! I was able to do my HIIT and shoulders easily.
We got right back to it and hit the track on Monday morning. I was tore up from the track! I did
Right now I have cardio 6 days a week. I’m really feeling it.
Most of the time I get up to do cardio at 5am before I go in and teach at Sleek.
I’ve had a few 3 hour workout days this week. Mostly because I’m slow.
Friday leg day!
Today I had HIIT at 6am followed by 2 pilates classes.
I trained legs for 2 hours.
I hit my dead lifts today and did 4×12 at 135! Whoohoo.
It’s been a long time since I lifted that weight.
My videos are on instagram so be sure to follow me!
I’m exactly 30 days from my show! Planning on having a bangin week coming up.
No excuses! You push too!! Thanks for reading my blog! xoxo
Comparisons of last year at this time and this year. I am happy that I , indeed, have put on a little more muscle than I had last year. Once I ramp up cardio, I really lose it. I have cardio 6 days a week now. Some hiit, one track day and steady state. I have Plyo in my workouts. My waist this morning was 27.5. I haven’t pulled any sucralose yet. Still working my ass off. This week has been rough for sleeping. I can see that in my abs. I have some Downtime from Supplement superstore but it makes me groggy! Especially because I get up around 4:15am.
Solid comparison. I’ve put the time in! No check in with MJ this week. 🙂
When I was younger and teaching 15-20 cardio classes a week, I stopped losing weight. I got jiggly and mushy and heavier. But how can that be? You’re a fitness instructor, you should be thin with all the workout you do.
We called it Chunky Butt instructor Syndrome.
The correct term is Overtraining.
Actually: Overtraining is Under-recovery.
Think of it like this. Pretend your body is a car. Let’s say on Monday, you crashed into a tree Yes, there’s a little dent in the car, but it still runs fine. And then the day after, on Tuesday, you crash it again. Well, the car isn’t running well anymore. It’s going slower, and doesn’t look very good. What you needed to do, was bring the car into the shop on Monday after you crashed the first time and give it time to get fixed. You see, you can crash your car every Monday, just as long as you give it time to be fixed, and it will still run fine.
Your body works the same way. Many people say that when they first went to the gym they didn’t know what to do. They worked out the same muscles and did the same machines 6 days a week and saw absolutely no results. You see, your muscles don’t grow when they are being worked; they grow when they are resting. You need to work your muscles in the gym, and then give them time to recover. Each time you work them, and let them recover they get stronger and bigger. However, working them day after day without recovery makes them weaker, stay the same, and sometimes even get smaller.
You can perform the best exercises with the best form, seven days a week and never see results. In fitness, less is definitely more. Throughout most of his movie career, Sylvester Stallone trained upwards of 25 hours a week! Now at age 50 he limits his training to 4 hours a week. In his book, Sly Moves he says “Overtraining wasted thousands of hours of my life”.
Common Warning Signs and Symptoms of Under Recovery Syndrome
- Washed-out feeling, tired, drained, lack of energy
- Feeling cold
- Progress stalls
- Mild leg soreness, general aches and pains
- Pain in muscles and joints
- Sudden drop in performance/decrease in strength
- Decreased Immunity (increased number of colds, and sore throats)
- Decrease in training capacity / intensity
- Moodiness and irritability
- Loss of enthusiasm for the sport
- Decreased appetite
- Increased incidence of injuries.
- A compulsive need to exerciseHow to train/recover properly
- You need at least 6-7 hours of rest each night.
- Train your muscle groups on splits. Don’t work the same group every day.
- 1-2 active rest days per week
- De-load week every 90 days (See this blog post for more info)
- Do not double up on workouts/classes.I can tell immediately when I’m overtraining. Too much cardio makes me mushy.
If I focus on my lifts I become lean fast.Our current way of thinking tends to lead us to MORE CARDIO! However, remember that more cardio burns away muscle. You need 2-3 HIIT sessions a week for 12-15 minutes each.xoxo
This is my favorite HIIT workout for my gluts. I combine low intensity work with glut centric high intensity workout. I start out slow and steady because I am working on proper form. If you chose to go really fast on the single leg step ups, be mindful of your form and execute safely.
I hope your playlist rocks!