Swings with Goblet Squats

This weekend I wasn’t really able to do a great workout. Saturday we had our Beginner Kettlebell Workshop, which was so AWESOME! We had 8 outstanding attendees! Then yesterday BJ, Erika (my sister-in-law) and I went down to Pleasant Prairie Outlets for some great shopping. We had a lot of fun. But this morning I was back at it and had a great workout. This is what I did…

2-handed Kettlebell Swing w/ 12kg alternating with the Goblet Squat 30 sec on/30 sec off
I did this for 20 min

Then I did 2-handed swings w/ 20kg 30 sec on/30 sec off
I did this for 10 min

This workout really got my heart rate up and got me sweating. That is so what I love about the Kettlebell, you can do simple exercises, such as the swing, and get a killer workout!

Till tomorrow….

Bear Crawl

Yesterday was so beautiful outside I had to make sure I did my workout outside. So I decided to do the bear crawl. I remember when BJ got back from the RKC in April of 2006 he told me about the bear crawl and how it was the grad workout he did. When he was describing it, I personally thought it was nothing, that was until he made me do it! Talk about a lot of work! With the bear crawl you start at one end of a yard or field or whatever, and you start swing the Kettelbell for 30 sec or so. Then you put the one Kettlebell down next to another one and you get into a plank position. Next, you lift one Kettlebell and move it forward and drag yourself forward, then lift the other Kettlebell forward and drag yourself again. Do this for 30 sec or so, then start swinging and repeat until you have reached a specific time or destination. We did not do the bear crawl for the grad workout at my RKC. We did swings and see-saw presses, again doesn’t sound hard…until you do it.

Here is what I did…


2-handed swing w/ 12kg 30sec
Bear crawl with 2 12kg Kettelbells 30 sec
I gave myself a 10sec rest inbetween each exercise. I did the bear crawl down the length of my backyard. The workout took me 13 min. Short, but intense. Then I went for a 15min run just to shake things out a bit. Overall I had a great workout and I worked hard, that is all that counts!

Till tomorrow…


Yesterday all I felt like doing was swings so that is what I did. I sort of took Tracy’s one swing workout and the swing workout we did at the RKC in April and put them together. Here is what I did…

Each 30 sec with 1 min rest after complete set. A set consisted of going through all the bells, a total of 2 min.

8kg swings
12kg swings
16kg swings
20kg swings

All were 2 handed swings. I did a total of 5 sets and then did 2 min of 1 arm swings with the 12kg. 30 sec on the R, 30 sec on the L, repeat for a total of 2 min again. Rest 1 min inbetween sets. I did 5 sets of these. It was fun to mix things up a bit. Afterward I went on my bike for 20 min to start conditioning my tush.

No workout for me today. After my workout yesterday I had to get ready for work. I was only suppose to work 2:30pm til 11pm, but they were short on the night shift so I stayed until 4 am. Sometimes I need to learn to say no! But it is ok, I did not have to work today.

Till tomorrow!

New “Spin” on my Training

As I mentioned a couple of days ago, BJ and I are going to ride in the Scenic Shore 150 in 5 weeks. I need to start training NOW due to the fact I have not been on my bike in about 1 year. I had too many other things to train for such as the RKC. Now that that is over with I need to pick up my cycling a lot more. I know I will be able to finish and I will do fine, it is the sitting on the tiny bike seat 4-6 hours a day for two days. Talk about a sore butt! Here is what I did today. I worked out earlier today because we have to go over to my in-laws for a birthday dinner. I am letting myself give-in a little tonight.

Warm up: 3 sets of 10 KB Snatches with the 12kg
1-handed Swings with the 12kg Kettlebell 60, 50, 40, 30, 20, 10
I took a 30-45 sec rest in between each set. This was a nice, but intense set for me today.
Today is a lighter KB day.
On the bike (bike on trainer) for 15 min. I did just a nice spin to get my legs back into it and let my tush get use to the seat.
Last but not least, I did 20 min of intense flexibility and mobility. Another huge goal of mine is to get my hips more flexible.

The whole workout took me 55 min. It felt good to get back on the bike.

Till tomorrow!

Swings and Squats

I decided to do my workout outside today because it was so beautiful and here in Wisconsin we don’t get too many of those days. Today was a conditioning day for me. I love using the Kettlebell for conditioning. It is a great way to work up a sweat and almost throw up a lung (happened today) in minimal time! Here is what I did today…

2-handed Swings with 12kg Kettlebell 1 min on with 30 sec rest
2-handed Swing to a Goblet Squat 1 min on with 30 sec rest

I alternated these two exercises. The whole workout took me 30 min. It felt great! Simple but straight to the point.

Till next time…
Train Hard….Train Like A Girl!

Scenic Shore 150-Bike Ride

It is that time of year again. The sun is bright and warm, the birds are chirping, and BJ and I are training for the Scenic Shore 150 Bike Ride. What is the Scenic Shore 150 you may ask? Well it is a bike ride that raises money for the Leukemia and Lymphoma society. It is a 150 mile bike ride done in 2 days along the Michigan Lake shore. It is truly one of the most gratifying (although the RKC ties it!), fun, and most beautiful things BJ and I do in the summer.

This year it is taking place July 21 & 22. And I am proud to say my little brother Matt (well he is 22 so not that little) is doing it with us this year! Anyways, we start off at MATC in Mequon on the morning of the 21st and bike 75 miles up to UW-Manitawoc. Stay over night at the campus in the classrooms. Then the next morning, sore as heck, we bike another 75 miles up to Sturgeon Bay. When we get there, there is a huge cookout party and the satisfaction that we did it!

So one of the reasons why I am blogging about this ride, besides now I have something new to train for, we need to raise money for the ride. Our goal is 250 dollars. Neither BJ or I know of anyone who has had or died from Leukemia and/or Lymphoma, and hope we never will, but believe that it an extremely worthy cause and hope you do to. Plus you will have the pleasure knowing that we are torturing ourselves that weekend! If you would like to donate even 1 dollar and you have a PayPal account you can send it to bjbliffert@yahoo.com. If you do not have an account with PayPal you can go here and set up a free account.

Last, but not least, we would like to invite anyone who also enjoys these types of challenges to come along with us for the ride. It is a weekend you will not forget and a weekend that will test your strengths!

Thank you to everyone in advance who donates, we appreciate it!

Just Brutal

Ok here is today’s workout. I wanted to sweat and I achieved it. BJ did this type of workout the other day and it looked like fun. I know I have a twisted idea of what fun is. So here it is…

2-handed swings w/ 12kg 1 min
Jump Rope 1 min

I did this non-stop for 20 min. I would swing for 1 min, then jump rope for 1 min. It was great! I am going to incorporate a lot more of this type of workout because I am trying to lose some weight. I love the way the Kettlebells just melt the fat off of you!

Till next,
Train hard…Train Like A Girl!

Working My Way Up

Like I had previously posted, I have kept my training light due to some physical limitations. But now have been able to increase my intensity and total work in my workouts…and it feels GREAT! Here is what I did today…

AM: Mowed the lawn (ok so some of you might think that this is not very “workout” like, but considering I have never mowed the lawn before, I know I am such a girl, and it was about 80 some degrees outside…it was a little taxing)

PM: 2-handed swings with 8kg 10,9,8,7,6,5,4,3,2,1
BW Squats 1,2,3,4,5,6,7,8,9,10
I did that 4 times. I did this workout last week and I think I am going to keep it in almost every week. It is a great conditioning workout and I was able to do 4 rounds instead of only 3 like last week.

It is really killing me not to do more, but all in do time. Within the next couple of weeks I should be doing a lot more. Till then…

Train Hard…Train Like A Girl!

I’ll be hurtin’ tomorrow!

Today’s workout was more about building strength and working on technique than it was about “working out”. Like I have blogged about in the past, I have a couple of main goals I am working towards. One of them is to be able to do a Pistol. A Pistol is a 1-legged squat all the way down to the floor and then back up. For some, it is an easy task…for me, not so much. Part of my problem is my lack of flexibility in my hips. That is another goal of mine, to gain more mobility in my hips to help fix not only my posture but my squatting. Here is what I did, it may not look like much, but believe me, I felt it!

A1: Squats w/ 15lb medicine ball 3×10
A2: 1-legged deadlift w/ two 15lb dumbells 3×6

B1: Step-ups onto box 3×6
B2: Pistols on box 3×3

C1: Dumbell curls w/ 10lb 3×10
C2: T-bar rows w/ 20lb 3×10

Walked on treadmill for 30 min.

Basically all lower body, but as said above, that is what I am concentrating on right now. Once I get my Pistol and my hips more mobil, it will all change.

Till next time, Train Hard…Train Like a Girl!

Turbulence Training

Turbulence Training is an awesome and effective way to burn fat. I have used it on and off (depending on my goals at that particular moment) and have gotten GREAT results. There are many great features to Turbulence Training. One of them being you don’t need hours a day to do the exercises. Infact, if you only have mere minutes, you can do only 1 set of each exercise and still get great benefits! The second great feature is you don’t need to belong to a gym or have thousands of dollars of gym equipment at home. A couple of dumbells, a Stability ball, and a bench is really all you need. The third, and probably best feature, is the plan is all laid out for you. Sixteen weeks of workouts that take you from point A (wanting to lose fat) to point B (FAT GONE!).

I had a lot of fun with the workouts and I never got bored. That is a HUGE benefit for me. I get easily bored with workouts if they don’t keep my attention…not here! I felt like I did workout for hours at the end of each workout, eventhough the longest it took me was 45 min.

So if you are not able to attend any of our Boot Camps and/or Kettlebell classes due to lack of time or funds, this is the program you should buy. You won’t regret it!

Turbulence Training.com