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

Monday

On The Edge and BuggyBellz clothing now here

Get your choice of soft and stylish workout tops or hanging around attire right here.  Show off your love for kettlebells with any of these tops.  







View all of the different styles right here