Tag Archives: going strong

Going Strong, Life

An HIIT Kettlebell Workout Routine to do During Nap Time

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This HIIT (High Intensity Interval Training) workout routine is perfect for the time-strapped parent (or anyone short on time) as it provides a high-revving training stimulus in 30 minutes or less. That is, of course, assuming you push yourself out of your comfort zone. If there’s one carry-over from my years of marathon training to strength training, it’s learning to push far beyond my level of comfort to reach and/or surpass my goals.

But there are differences. With marathon training, it’s all about doing more; more miles, more time on feet, and essentially, more running! When training for strength, you focus on lifting more weight or adding more sets/reps, but doing too much creates a point of diminishing returns. Muscles need to rest and recover in order to repair themselves and grow stronger, and that means doing less might be best.

That’s an extreme Cliff Notes version as there’s definitely a lot more to strength training than just lift heavy, eat a caloric surplus (focusing on quality food sources), rest, repeat. I could blabber on and on about this topic, but I would need to have a blog devoted entirely to the subject as it is extremely vast. Plus, I have an HIIT routine for the time-strapped parent (or anyone really) I created that I want to share. Hopefully you’ll find it effective.

Once your kid goes down for a nap or you’re graced with a patient child, try this routine for a full-body blast that’ll have you full of endorphins once finished.

hiit, workout routine, fitness,
I’m waiting for you!!

6 Rounds for Time

6 *Pull-ups or Chin-ups

10 Burpees

15 Push-ups

10 1-arm **Kettlebell Swings (each arm)

15 V-Ups

*If you can’t do pull-ups/chin-ups, try inverted rows or dumbbell bent rows
**If you don’t have a kettlebell, use a dumbbell or anything you can old and securely swing

I was feeling this the next day and loved it! If you really push yourself, expect to take about 15 to 20 minutes to complete. I added 5 minutes of biking before and after but it’s not required.

Give this routine a try and let me know how you liked it (or didn’t like it) in the comments below. This is also a great finisher after pure strength training with compounds exercises like squat, deadlift, bench, etc.; just shorten it to 3 rounds.

Parents need to keep fit too, and HIIT routines like this allow us to get a good strength and cardio workout in when there’s not a lot of time. If you can (or if nap time was a failure), have the kids join in to let them see how “fun” keeping active is, and you’ll be leading my example.

What are your current fitness goals?

Do you like HIIT routines like this or prefer standard cardio options like running or biking?

Going Strong

A Full Body HIIT Strength and Cardio Circuit During Naptime

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Here’s a quick but efficient HIIT circuit I created to knock out during naptime. I love working out with Avery, but sometimes, you just need space. Otherwise, they’ll walk right into the dumbbells you are holding as you perform your workout. Not good for anyone!

Full Body HIIT Strength and Cardio Circuit_Naptime

You might need another pair of dumbbells for the lunges with a curl to overhead press, but work with what you have on hand. Hey, if your kid is awake, use them as the weight!

I put leg work first since legs are such an integral part of our body and literally carry us each and every day at work and at home. Treat them well, keep them strong, and feel awesome! Plus, you need to make sure you’re ready for an impromptu playtime session anytime, anywhere.

What I love about this circuit is that it can be tailored to any fitness level depending on the weight used, rounds completed, and intensity it’s performed. Even if you have only one set of weights, try completing the circuit faster than the last time.

With the colder weather setting in, I love having routines like this to satisfy my need for fitness while staying indoors. Give it a go and please, let me know what you think. Looks like Avery is ready to rock!

DSC_0318

Guess that means no naptime…..

Going Strong

A Full Body Pumpkin Workout for the Family

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Happy Halloween! If you partake, that is, otherwise, happy weekend! I’m just dropping in to share a fun and quick full body workout the whole family can do. Just choose the pumpkin appropriate for your level and get to it!

With the fall and winter season among us, we all have pumpkin on the mind. Carving for Halloween, eating for Thanksgiving and Christmas, and every day in between (at least for me). The odds are you have one of these globular gourds in your home.

Why not put it to use before carving/eating for a full body workout you can do anywhere there’s a pumpkin laying around? Whether you do one round or ten, it’s sure to get your blood flowing!

Perform each of the following:

  • 10 x Bent Pumpkin Row
  • 10 x Front to Back Lunge on Right Leg Holding Pumpkin to Chest
  • 10 x Front to Back Lunge on Left Leg Holding Pumpkin to Chest
  • 10 x Squat to Overhead Pumpkin Press

That’s one round. Rest 30 – 60 seconds and show that pumpkin no mercy! Here’s the video in case a visual reference is helpful, or if you just want to laugh at me exercising with a pumpkin.

The pumpkin you saw in the video will be gutted today and will be Avery’s first time getting her hands dirty with guts as we perform our first family carving. I’m keeping it tradition with triangle eyes and a jagged tooth this year, but I promised something better next year.

Hope you and your family all give this full body pumpkin workout a try. If you do, please let me know how you liked (or didn’t like) it. Of course, if you don’t have a good squash laying around weights, a medicine ball, or body weight will work too.

Have a great weekend!