Kettlebell Double-or-Nothing Deck of Cards Workout

Kettlebell Deck of Cards WorkoutI did this on one of those days when you keep putting off your workout (but with full intension of doing it!) until all of a sudden it’s 8PM and anything not involving your couch and/or bed seems like an absolutely terrible idea. I figured a deck of cards workout would be a way to make it seem more like a game and less like a workout? Wrong. This was so hard. In fact, it’s pretty much the complete opposite of anything involving your couch and/or bed.

Kettlebell Deck of Cards WorkoutThanks to my friends over at Cozy Orange, I’m rocking some fun printed leggings in today’s tutorial. They’re super comfy and the material is perfect for these upcoming colder months as it’s warm and a little on the thicker side. They have a small key pocket in the waistband as well, so I can see these being on heavy rotation for my cold-weather morning runs! If you want to check them out online, these are the Juno Fitted Yoga Pants.

Kettlebell Double-or-Nothing Deck of Cards Workout

Equipment I Used (adjust weights to your individual fitness level):

  • 15-lb kettlebell
  • 20-lb kettlebell
  • 25-lb kettlebell
  • A deck of cards (you can also use an app like RipDeck)

Deck-of-cards workouts are fun! Each suit corresponds to a different exercise, and number on the cards indicates how many reps of that exercise you’ll do. Ace is 11 and face cards are 10. Go through the entire deck, flipping one card over at a time.

For this particular “double or nothing” workout, you’ll either double the number of reps indicated on each card, or do it twice, once on each side (left, right). For example:

8 of clubs = 16 kettlebell swings

4 of diamonds = 4 windmills on the left, 4 windmills on the right

Kettlebell Deck of Cards Workout

CLUBS | Kettlebell Swings (x2)

Start with kettlebell on the floor between your legs and lift it up to starting position with both hands, flat back, using your legs to lift. With kettlebell hanging between your legs, use your arms as a pendulum, and swing the bell to chest-to-eye level by thrusting with your hips while keeping your core tight as you stand up straight. Swing back down and repeat. Your knees should remain slightly bent, but the main source of movement is hinging at the hips—not so much squatting. I use a 25-lb bell.

DIAMONDS | Windmills (a set on each side)

Start in a standing position, feet wider than hip-width apart, kettlebell pressed above head in right hand. Your right foot should be pointing forward, your left foot pointing out to the side (perpendicular to the right). Slowly bend down, keeping legs and the arm holding the kettlebell straight. Touch the ground by your left foot with your left hand, keeping the kettlebell perpendicular to the ground the whole time. Slowly rise back up to starting position. A good way to maintain proper alignment during this is to look up at the kettlebell the whole time. I used a 15-lb kettlebell for these.

SPADES | Figure 8 Squats (x2)

Start standing with feet a little more than hip width apart, holding the kettlebell in one hand. Squat down, and as you do, pass the bell through your legs to the other hand, tracing half of a figure 8. Stand up, squeezing that booty and popping your hips forward. Squat back down, finishing the figure 8 shape around your legs as you pass the kettlebell through your legs to the starting hand. Here’s a video of it in action (fast forward to 0:43).

HEARTS | High Pulls (a set on each side)

Stand tall, feet about hip-width apart, with the kettlebell on the ground in front of you to one side. Squat down, weight in your heels, grabbing the kettlebell with one hand. This is your starting position. From here, power up to a standing position using your legs. As you do, pull the kettlebell straight up by your armpit, leading with the elbow. Bring the kettlebell back down to the ground softly, tapping it to the floor and going right into your next rep. I used a 20-lb kettlebell.

Kettlebell Deck of Cards Workout

WEARING | leggings: c/o Cozy Orange // top: H&M // sneakers: Nike

Have you ever done a deck of cards workout?

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10-Minute Work-Break Workout (for at Home or the Office)

10-Minute Workout to do at the office or at home (perfect for when you need a break from sitting at your desk!)The following post is sponsored by FitFluential LLC on behalf of PUMA Fitness.

Anyone else have a serious case of The Mondays today? Usually I feel extremely hashtag blessed to never dread Monday because I LOVE what I do and it honestly doesn’t feel like work, but today started with three hours at the RMV. Enough said. How is it that we can put people on the moon and clone animals but haven’t yet figured out how to make going to the RMV not suck?

Anyway, in honor of a new work week, I have a quick, 10-minute workout you can do when you need a little break from sitting at your desk. Are you going to get your dream body by doing this routine? No—its purpose is to get the blood flowing and the muscles moving and shake out that 9-5 sedentary body. You can even do it a few times throughout the day. The moves are simple, and you can do it at home or at the office using a desk chair. Maaaybe save it for a day you aren’t wearing a dress/skirt, but other than that, it’s office-friendly (provided you don’t care what your coworkers think of you and/or have a private office or cubicle).

10-Minute Work Break Workout

There are four parts to this quick workout:

  • Part One: Do squats for 30 seconds and then hold that squat nice and low for 30 seconds. Repeat three times. Make sure you’re keeping the weight in your heels and sending the booty/hips back—not the knees forward. Knees shouldn’t stick out farther than your toes. You can do these over a chair, tapping your butt to the seat each time and then holding a hover over it; or, just air squat.
  • Part Two: Do push ups for 30 seconds and then triceps dips for 30 seconds. Repeat three times. For the push ups, you can either do them on the floor, or at an angle. If you do them at an angle with hands on a platform (chair, desk, etc.) and feet on the floor, they’ll be easier. If you do them at an angle with feet on a platform and hands on the floor, they’ll be harder. Do the triceps dips off of a chair, coffee table or desk. The higher the platform, the easier they’ll be.
  • Part Three: Repeat Part One.
  • Part Four: Hold a 60-second plank. You can do this from your forearms or hands. If you’re a beginner, place your hands on an elevated surface (chair, desk) and your feet on the floor—the angle will make the plank easier.

10-Minute Workout to do at the office or at home (perfect for when you need a break from sitting at your desk!)

In this workout, I’m wearing head-to-toe PUMA thanks to my latest campaign with FitFluential. I love the strappy details on the back of the gym tank! It’s made from a LYCRA® SPORT material and is supportive but comfy, and has mesh inserts to keep it breathable. The built-in bra is comfortable but I didn’t find it supportive enough to run in—definitely better suited for a pilates or lower-impact workout (like the one in today’s post!).

PUMA Fitness outfitI love the print of the Gym ¾ Tight I’m wearing because I’m a huge fan of black leggings (the most sweat-safe color out there, ya feel me??), but need to switch it up here and there.

The sneaker is Puma’s Mobium XT and it’s super lightweight. I personally love light sneakers, but sometimes find them challenging to wear during bootcamp-esque classes because of the lack of support. These, however, have the Mobium Fit Band around the front of the sneaker which is basically a support band. It helps a ton to keep your foot from rolling over the edge of the sneaker during lateral movements.

PUMA Fitness outfitIn addition to the performance look I’m wearing in the workout tutorial, PUMA sent me a comfort look. I love that athletic wear is slowly morphing into everyday wear—even high-end designers in the fashion world are coming out with activewear lines. It’s especially awesome for me since yoga pants = formal business attire in my line of work. :)

The Gym Loose Tank Top combines my two favorite tank qualities: it’s sheer and has a cut-out back. Yes, please! CoolCELL material makes it moisture-wicking and breathable, and I’ve been wearing it to both workout and for everyday activities.

The studio capsule pants have been perfect for teaching my early morning classes. Especially on Monday, when that alarm goes off at 5AM, I want to put on the closest thing to pajama pants as I can find—bingo! Even though they do have dryCell for a moisture-wicking material, I don’t think I’m brave enough to workout in them for fear of sweat stains (light gray scares me in the gym haha), but they’re perfect for that athletic look during the day. I wear these ALL the time.

Finally, the Narita V2 shoes are a running shoe-casual fashion sneaker hybrid. They have PUMA’s running shoe tech (EVA midsole, EverRide and EverTrack rubber), but with the look of a casual sneaker you’d throw on to run errands.

PUMA Fitness outfit

You can shop for all the items I’m wearing HERE.

Which look do you like best? Are you brave enough to workout at your desk—or would it be way too awkward? :)

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Upper-Body Kettlebell Interval Workout

Upper-Body Kettlebell Interval WorkoutMy last upper body workout using kettlebells was a big hit, and I got a reader request for another one so she could switch it up. Ask and you shall receive…eventually (my turnaround time with workout requests is glacial, I know).

I would consider this workout to be a little more advanced than the first upper body kettlebell routine I blogged because you’re doing dynamic movements with heavier weights (the high-pull swings and high-pull to plank rows in particular). Form will be important for injury prevention with those, so if you’re newer to working out or kettlebells, start with a lighter weight—lighter than you think you need, trust me. Practice the exercises with little-to-no weight before upping it.

Granted, I am a whiney baby when it comes to upper body workouts, but OH MAN this one killed me…

Upper Body Kettlebell Interval Workout

Equipment I Used:

Set an interval timer for 21 rounds of 45 seconds of work and 15 seconds of rest. You’ll go through the following circuit of exercises three times. As you’ll notice, you work the right side completely before moving onto the left: three exercises on the right, a two-hand exercises, then the starting three exercises on the left.

Upper-Body Kettlebell Interval Workout

  • High Pull Swing RIGHT: The best way to understand this swing is to watch this YouTube video demo (@2:40). It’s essentially a basic one-arm swing, but at the top of the swing, you pull your elbow back and slightly up and then lightly punch the bell back forward towards the top of the swing arch. To break it down: Start holding the bell in your right hand, feet shoulder-width apart with a soft bend in the knees. Swing the bell back between your legs, thumb-first, leaning forward with a straight back and bending the knees a little deeper. As you explosively swing the bell forward and up, thrust the hips powerfully forward, rotating your hand so that knuckles face forward, bringing the bell up to chest-to-face height as you bend the elbow, pulling it back behind your body at a slight upward angel. Push the bell back out front, straightening the elbow, and swing it back down, rotating the bell so that your thumb leads the way.
  • Clean ‘n Press RIGHT:Start standing tall with feet shoulder-width apart, holding the kettlebell in one hand, arm straight, bell hanging in front of your body. Bend knees into a half squat, and bring the kettlebell from a straight-arm hanging position to being closely held by the center of your chest with arm bent, fingers facing up. It’s a smooth movement, pulling the bell straight up and flipping your grip around the handle from an overhand grip to underhand (it will be cradled in the crook of your thumb and index finger at the end). Use your legs to help you achieve the clean: push up from your feet, straightening your legs for added power as you pull the bell up, and landing softly back into that half-squat as you catch the bell in its new hand position. From there, straighten legs as you stand up and extend your hand and the bell skyward. Reverse the moves to bring yourself back to starting position. Try to keep the kettlebell towards the center of your body throughout this move. When done correctly, this isn’t just an upper-body workout, but great for your core.
  • High Pull to Plank Row RIGHT: This exercise is almost like an upper-body burpee. Start standing tall will the kettlebell placed a little in front of you on the floor to your right. Squat down, placing hands on the floor (next to the bell) and jump your feet back into a plank position. From there, holding a plank and trying not to rotate your hips, grab the kettlebell with your right hand and row it off the ground, pulling your elbow straight up towards the ceiling and slowly returning it back down. Resting the bell back on the floor, jump both feet back up towards your hands, shifting your weight into your heels so that you’re squatting next to the bell. From here, it’s time for the high pull. Grab the kettlebell with your right hand and power up to a standing position using your legs. As you do, pull the kettlebell striahgt up by your armpit, leading with the elbow. Bring the kettlebell back down to the ground softly, and as you do, place your hands on the ground next to it and jump back into your next plank, starting from the beginning.
  • Serve the Platter to Front Raise: You’ll do one serve the platter and then one front raise, flipping your grip at the bottom of each movement to transition to the next. Start holding a kettlebell in each hand at hip height, palms facing up. From there, reach your hands up and out in front of you to shoulder height. Careful not to the shrug the shoulders as you do this. Keep a soft bend in the elbow at the top, and then slowly return the bells back to hip height. Smoothly flip the bells so that your palms are now facing down gripping the top of the handles. From here, raise your hands straight up in front of you to shoulder height, keeping just a soft bend in the elbows (don’t lock your arms straight). Slowly return down to starting position, transitioning back to serve the platter.
  • High Pull Swing LEFT
  • Clean ‘n Press LEFT
  • High Pull to Plank Row LEFT

Upper-Body Kettlebell Interval Workout

WEARING | top: c/o Lucy // leggings: c/o Forever21 // sneakers: Nike

The tank I’m wearing in today’s workout is another gift from lucy (you might remember the leggings I wore a few weeks ago, also from them). Isn’t the back of this top adorable?? It’s their Perfect Core Halter (retail at $65), and cute back detailing aside, is also comfortable and functional. And the built-in bra is supportive enough that I can run/jump/cartwheel/play on trampolines without feeling like I need a sports bra underneath. :)

Alright that’s all for me today—enjoy this kettlebell killer! You all seem to love upper body workouts (personally my least favorite haha), so hopefully this will be a perfect addition to your weekly workout routine.

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