12-Min Kettlebell HIIT Workout

July 8, 2019 by 1 Comment
12-Min Kettlebell HIIT Workout - This kettlebell hiit workout will target total body and take you just 12 minutes to complete. Video included! #kettlebell #kettlebellhiit #hiit #kettlebellworkout #workout

I’ve got a quick but intense workout for you this week! All you’ll need is a kettlebell, but you could make do with a dumbbell. (If you go that route, you might need a step bench to place it on to make it easier to grab.) This total-body kettlebell hiit workout will take you 12 minutes to complete.

In the preview of the exercises, I’ll show you how to make them all low(er) impact. So if you need to eliminate jumping for noise or joint purposes, I gotchu. 🙂

12-Min Kettlebell HIIT Workout

EQUIPMENT I USED

  • 20-lb kettlebell – Choose a weight that is medium-heavy for you. Always best to start lighter, get the movement pattern and form down, and then challenge yourself by adding weight.

Set an interval timer (or just follow along with the video) for 12 rounds of 30 seconds of work and 15 seconds of rest. There are four exercises in this workout, and you’ll cycle through them four times. If you follow along with the video, I give you 30 seconds of rest at the halfway point instead of 15.

As with all workouts, you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. I have two warm ups on my channel you can choose from (or do your own):

12-Min Kettlebell HIIT Workout - This kettlebell hiit workout will target total body and take you just 12 minutes to complete. Video included! #kettlebell #kettlebellhiit #hiit #kettlebellworkout #workout

Workout Breakdown

See 1:53 in the above video for a preview of the exercises and how to modify them.

  • Alternating High Pull to (Bodyweight) Squat Jump
  • Split Lunge Row to Lunge Hop – Alternate sides each round
  • Sprawl to Weighted Squat Hop
  • Full Body Crunch to Alternating Russian Twist

If you like this kettlebell hiit workout, you should also check out this kettlebell circuit workout. For kettlebell workouts without the accompanying video, check out this page of archives.

xo Nicole

Filed Under: Full Body, Interval Training, Kettlebell, Video, Workouts

Upper Body + Core Resistance Band Workout

July 1, 2019 by Leave a Comment
Upper Body & Core Resistance Band Workout - This workout is broken up into three circuits that'll target your upper body and core. #resistancetraining #athomeworkout #workoutvideo #coreworkout #upperbodyworkout

This upper body and core resistance band workout will take you just under 25 minutes to complete. It uses the same structure as last week’s resistance band workout, and is challenging but low-impact (no jumping!). If you’re looking for a full-body burn, you could always do this and the 30-minute lower body workout from last Monday.

Upper Body + Core Resistance Band Workout

EQUIPMENT I USED

  • Resistance band loop — I’m using a medium strength resistance band from this set. “Medium” varies by brand of band, but you want something challenging but also big enough to account for the range of motion. The leg sweeps in Circuit 3 will require a larger range of motion so you could always have a couple different bands on hand.

This upper body and core resistance band workout is broken up into three circuits. In each circuit, you’ll get three exercises and go through them four times. Rest for 15 seconds after each set. In other words, do all three exercises back to back then rest for 15.

In the first two circuits, you’ll stay on each exercise for 30 seconds. For the final circuit, you’ll stay on them for 35 seconds. The extra 5 seconds is to account for transition time between the exercises.

As with all workouts, you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. I have two warm ups to choose from or you can do your own:

Upper Body & Core Resistance Band Workout - This workout is broken up into three circuits that'll target your upper body and core. #resistancetraining #athomeworkout #workoutvideo #coreworkout #upperbodyworkout

Workout Breakdown

CIRCUIT 1

See 1:43 in above video for preview of the exercises and how to modify.

  • Bent Raise with High Row
  • Alternating Shoulder Shaper
  • Shoulder Press with Pull Apart

CIRCUIT 2

See 9:43 in above video for preview of the exercises and how to modify.

In this circuit, do all three exercises on the same arm. Alternate arms each set. (So in total, you’ll do this twice on each side.)

  • Lateral Raise
  • Lat Pulldown
  • Plank Row Kickthrough

CIRCUIT 3

See 17:42 in above video for preview of the exercises and how to modify.

  • Side Plank Top Crunch – alternate sides each set
  • V Sit Rows
  • Plank Leg Sweeps – alternate sides each set

If you like this upper body & core resistance band workout, I think you’ll also really love this upper body mini band workout. 🙂

xo Nicole

Filed Under: Abs, Circuit, Resistance Band, Upper Body, Video, Workouts

Phototoxic Essential Oils (Avoid before Sun Exposure)

June 26, 2019 by Leave a Comment
Phototoxic Essential Oils - Avoid applying these essential oils before sun exposure. #essentialoils #skincare #aromatherapy

With summer upon us, I wanted to pop in with a quick post about phototoxic essential oils. Photowhat? Phototoxic means UV sensitizing. If you use body oils or essential oil skincare blends, it’s worthwhile to check the ingredient list before applying them and spending extended periods of time in the sun. Most essential oils are perfectly fine to be applied before heading outdoors. There are, however, a handful that will cause your skin to be increasingly sensitive to sun exposure.

Certain chemicals called furanocoumarins induce a skin reaction in the presence of strong sunlight. They absorb more UV photons than normal, which results in a rapid tanning or burning skin reaction. These are commonly found in citrus essential oils.

The risk of phototoxicity will remain for 12 hours. So if you topically apply one of these essential oils to your skin, avoid sun and UV exposure for at least 12 hours. If you’re diffusing one of these oils in your home, no need to worry. This applies to topical application to the skin, not inhalation.

Phototoxic Essential Oils

Do not apply the following list of phototoxic essential oils topically before exposure to sunlight and ultraviolet rays. You’ll notice a lot of citrus.

  • Bergamot (Citrus bergamia)
  • Lime (cold pressed) (Citrus medica)
  • Bitter orange (Citrus aurantium)
  • Angelica root (Angelica archangelica)
  • Cumin (Cuminum cyminum)
  • Grapefruit (Citrus paradisi)
  • Lemon (Citrus limon)
  • Rue (Ruta graveolens)
  • Opoponax (Commiphora erythraea)
  • Tagetes (Tagetes minuta)
  • Lemongrass (Cymbopogon citratus, Cymbopogon flexuosus)
  • Sweet orange (Citrus sinensis)
  • Tangerine (Citrus reticulata blanco)

Hypericum (St John’s wort) also increases photosensitivity. It’s a macerated oil and often used as a carrier for essential oils. Avoid applying it before exposure to the sun.

———————

In keeping with all things summer, I’ve got a whole series on essential oils for sunburn care coming your way over the next couple weeks. You’re going to LOVE the DIY soothing spray recipe I have for you!

xo Nicole

I’m a Certified Holistic Aromatherapist via the Institute of Integrative Aromatherapy. All information shared in this post is from the IIA Certification Course manuals and coursework, and my own independent studies. The following books were part of my coursework and I’d recommend them if you’re interested in learning more about essential oils and aromatherapy: Aromatherapy: A Holistic Guide to Natural Healing with Essential Oils by Valerie Gennari Cooksley, RN, The Complete Guide to Aromatherapy by Salvatore Battaglia and Essential Oil Safety by Robert Tisserand.

Filed Under: Aromatherapy, Skincare
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