Wednesday

Happy Thanksgiving Fat Blast Workout #2 (Under 20 minutes)

Video is now up.  Here is the simple, yet very effective fat burning workout also written out for you.  Expect to burn up to 20 calories per minute!  This workout is NOT designed to teach.  Be sure you have the proper kettlebell technique down before performing any online workouts.  Perform at your own risk!!

If you are just learning how to jump rope or are not good at it, this is the perfect way to start.  Jumping rope is a very efficient way to increase your metabolism, build stamina, and condition your whole body.  You can start as slow as you need to.  For those who are experienced practice speed jumping as fast as possible and/or even perform double unders during the short duration of work.  If you do not have a jump rope yet, you may do Jump Squats with or without your suspension trainer for a modification.  I personally like the ultra speed cable ropes from http://www.buyjumpropes.net/

Suggested Kettlebell Sizes in kilograms not pounds for this particular workout.

Female Beginner (12kg for Heavy Swing and 8kg 1 arm Swing)
Intermediate (16 or 20kg Heavy Swing, 12kg 1 arm Swing)
Advanced      (24, 28, or 32kg for  Heavy Swing and  16kg 1 arm Swing)

Male Beginner  (16 or 20kg Heavy Swing, 12kg 1 arm Swing)
 Intermediate     (24, 28, or 32kg for Heavy Swing and  16kg 1 arm Swing)
Advanced         (40 or 48kg for  Heavy Swing and  24kg 1 arm Swing)



Timer or Gymboss set at 15 sec of work, 15 sec of rest. 

Jump Rope

Heavy Swing 

Jump Rope

1 Arm Swing (Right)


Jump Rope

1 Arm Swing (Left)

Take 30-45 seconds of rest and repeat for a total of 5-6 rounds.





HAPPY THANKSGIVING 
and safe traveling from On The Edge Fitness and BuggyBellz




for more workouts visit the On The Edge Fitness video page

2 comments:

Lisa said...

Hey Lauren! Thanks so much for this workout! I check your page pretty often..you are so inspiring. I have a 2 yo daughter and am currently 27 weeks pregnant with daughter #2! I love kettlebells and bodyweight routines. I just saw your buggybellz page and this is such a great idea. As I get closer to my delivery date (2/26/11), I have been thinking about starting this type of class at my gym. There are a few of us who have little ones and love KBs. Are you selling this program to others?

Lauren said...

Hi Lisa,

Thank you!! Congratulations on your 2nd pregnancy. I love having two girls. Sisters are so cute. ;-)

Yes you should definitely start a BuggyBellz class in your area. We are in the process of selling this to others. Email me if you'd like to discuss the possibility further. Hope your pregnancy is doing well. My 2nd daugther was born 2/17. So yours might have the same bday. Talk to you soon!