Weights, Kettlebells & Tabata
Since I'm not supposed to be running right now, I had to come up with another workout option today. I couldn't do spin because I had an afternoon meeting and honestly think the pressure from the pedals would have hurt my heel.
So, I decided to do shoulders and chest with a bit of a low-impact tabata style workout at the end using kettlebells (with the exception of the squat thrusts - though I should have done squat thrusts w/ pushups).
I started with about 20 minutes easy on the elliptical as a warm up. I did the weights as supersets of 3x8 unless noted before started the tabata workout.
SS#1
Shoulder press
Flat-bench dumbbell press
SS#2
Upright rows
Pushups with toes on bench (10 reps)
SS#3
Lateral raise
Staggered flat-bench press
Tabata Workout
Do each exercise for 20 secs with 10 sec rest then rest 1 min after each circuit, repeated 3 times
Kettlebell swings
Kettlebell figure 8's
Kettlebell squat pulls
Squat thrusts
Kettlebell swings
Kettlebell figure 8's
Kettlebell squat pulls
Squat thrusts
If my foot wasn't bothering me, I would have done burpees rather than squat thrusts and possible other plyo exercises. Since I can't do much jumping, I just repeated the kettlebell swings and such instead as they really do get your heart rate up there. Oh, and major core work happening as an added bonus.
I'd say that this routine goes to show you can have a kickbutt, intense workout without it having to be high impact. Even better, you'll feel this all through your core, quads, glutes, shoulders. I'm definitely keeping this one on the workout books to do again.
While I'm not happy about not being able to run, perhaps it's a good push for me to do something different for a change.
Something for Everyone Dinner
Dinner tonight was super easy as I had already made the main dish portion. I had some leftover lentil soup in the freezer that I took out, thawed, and drained. I turned that into an easy lentil loaf by mixing in some oat flour, whole oats, and chia seeds. I baked it for about an hour until firm. I did all this the other day so I would have this on hand for an easy dinner. Love it when I'm thinking ahead.
I made up a super simple roasted red bell pepper sauce to go on top. Just puree cashews that have either been soaked or ground with small amount of almond milk, splash of apple cider vinegar, jarred roasted red bell peppers and seasonings to your liking. Once everything is pureed, you can heat it up in a sauce pan or microwave.
To go with the lentil loaf, I went ahead and roasted some fingerling potatoes (Jason's fave) and sauteed up some kale (my fave). So, it was a something for everyone kind of meal. Even better, it didn't take me much work to get it ready. I call that a win all the way around.
Daily To-Enjoy List:
Since I'm not supposed to be running right now, I had to come up with another workout option today. I couldn't do spin because I had an afternoon meeting and honestly think the pressure from the pedals would have hurt my heel.
So, I decided to do shoulders and chest with a bit of a low-impact tabata style workout at the end using kettlebells (with the exception of the squat thrusts - though I should have done squat thrusts w/ pushups).
I started with about 20 minutes easy on the elliptical as a warm up. I did the weights as supersets of 3x8 unless noted before started the tabata workout.
SS#1
Shoulder press
Flat-bench dumbbell press
SS#2
Upright rows
Pushups with toes on bench (10 reps)
SS#3
Lateral raise
Staggered flat-bench press
Tabata Workout
Do each exercise for 20 secs with 10 sec rest then rest 1 min after each circuit, repeated 3 times
Kettlebell swings
Kettlebell figure 8's
Kettlebell squat pulls
Squat thrusts
Kettlebell swings
Kettlebell figure 8's
Kettlebell squat pulls
Squat thrusts
If my foot wasn't bothering me, I would have done burpees rather than squat thrusts and possible other plyo exercises. Since I can't do much jumping, I just repeated the kettlebell swings and such instead as they really do get your heart rate up there. Oh, and major core work happening as an added bonus.
I'd say that this routine goes to show you can have a kickbutt, intense workout without it having to be high impact. Even better, you'll feel this all through your core, quads, glutes, shoulders. I'm definitely keeping this one on the workout books to do again.
While I'm not happy about not being able to run, perhaps it's a good push for me to do something different for a change.
Something for Everyone Dinner
Dinner tonight was super easy as I had already made the main dish portion. I had some leftover lentil soup in the freezer that I took out, thawed, and drained. I turned that into an easy lentil loaf by mixing in some oat flour, whole oats, and chia seeds. I baked it for about an hour until firm. I did all this the other day so I would have this on hand for an easy dinner. Love it when I'm thinking ahead.
I made up a super simple roasted red bell pepper sauce to go on top. Just puree cashews that have either been soaked or ground with small amount of almond milk, splash of apple cider vinegar, jarred roasted red bell peppers and seasonings to your liking. Once everything is pureed, you can heat it up in a sauce pan or microwave.
To go with the lentil loaf, I went ahead and roasted some fingerling potatoes (Jason's fave) and sauteed up some kale (my fave). So, it was a something for everyone kind of meal. Even better, it didn't take me much work to get it ready. I call that a win all the way around.
Daily To-Enjoy List:
- New workout
- Warm temperatures
- Easy dinner
Comments
Post a Comment