Tag Archives: kettlebell

Lunch Hour DUFifty Workout

It’s downright cold in Charlotte. Only three days ago, I was enjoying temperatures in the high seventies. When I opened up the weather application on my phone this morning, it said 16. Seriously? Not only is it dark longer during the day, but I cringe every time I go outside and get a blast of cold air. It’s that time of the year when I will spend more time inside exercising than outside. What is the point in making myself extremely uncomfortable, when I can be at ease indoors?

photo 4-12 With as much rest as I was able to get during my mini vacation/girls weekend, I was still not ready to get up at 5:00 AM for a workout Monday morning. I packed a gym bag in hopes that I could sneak a workout in at the gym during my lunch break. After several days of no strength, and a lot of cardio, I needed to hit the weights. Have you been missing my coveted DUFifty workout? I haven’t done a cardio-strength blast gym version since before I was pregnant.

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If you are unfamiliar with how the DUFifty workout goes, you essentially do 50 reps of each exercise through several circuits. In the gym version, I typically throw in some sort of run/cardio in between sets. My workout Monday took just over thirty minutes. The key is little to no rest time in between exercises. Transition quickly.

IMG_1293 Equipment needed – 1 kettlebell (for me 15 pounds) and one step (I used 4 risers – you could also use a box to step up on). There are two main circuits to the workouts. See below.

Circuit 1 – Complete the following exercises sequentially.

  • Step back lunge with kettle bell – hold kettlebell in same hand as leg that is stepping back.
  • Incline Pushup (off step)
  • Kettlebell shoulder press
  • Kettlebell side bend

Circuit 2 – Complete the following exercises sequentially.

  • Step Ups with Kettlebell
  • Upright Kettlebell Row with Sumo Squat
  • Dips (off step)
  • Shoulder taps – holding a plank position, tap right shoulder with left hand. Repeat with opposite side.

Complete the circuits as detailed in the following workout:

  • Run 400m relaxed (I’m pregnant. I’m trying to elevate my heart rate, but I’m not trying to be breathless).
  • Complete 20 reps of each exercise in Circuit 1. For lunges, shoulder press and side bends, do 20 reps each side!
  • Run 400m.
  • Complete 20 reps of each exercise in Circuit 2. For Step Ups and shoulder taps complete 20 reps each side!
  • Run 400m.
  • Repeat Circuit 1, completing 20 reps of each exercise.
  • Run 400m.
  • Repeat Circuit 2, completing 20 reps of each exercise.
  • Run 400m.
  • Repeat Circuit 1, completing 10 reps of each exercise.
  • Run 400m.
  • Repeat Circuit 2, completing 10 reps of each exercise.

After you finish all sets of each circuit and all runs, you will have completed fifty reps of each exercise AND run 1.5 miles. The cardio element added to the strength will help elevate your heart rate to increase the intensity of the strength interval. You will be sweating and feel the burn in just thirty minutes. Let me know how it goes!

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I have to say; I need all of this strength I can get with my daughter being the busy body that she is now. My first full night at home with her since vacation was spent trying to confine her. After she got into the bathroom and unrolled the toilet paper, I set up a gate. How foolish of me to think that if I only blocked off one part of the house, she wouldn’t realize that she could still get around? In the picture below, she is on the side of the house that I was trying to block off. Sigh.

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Doctor’s Visits, Dumbbells and Deviations From Our Routine

A great birthday weekend, left me feeling hungover and off my normal schedule Monday morning. Not really hungover, but you know that tired, groggy feeling where you really just want to lay in bed all day? I was running on a high for three days. It all had to come crashing down at some point. My daughter must have felt the same way. Although, her hangover must have been from all of the sugar she consumed on Saturday. She slept awful Sunday night. That said, I did not exercise on Monday. Good call. I needed it.

photo 4-97 I had my eighteen week office consultation with my doctor Monday. Not an ultrasound, just a little checkup to make sure that everything still seemed to be on track. Baby’s heart rate came in at a solid 152 beats per minute. Even better, my blood pressure was 98/62. I just want to put it out there that my blood pressure is the lowest it has been since I was a college athlete due to the type of high intensity training that I do on a regular basis (really starting with Flywheel). I was out the door as fast as I sat down. Next week is the big anatomy scan ultrasound.


A sample of my blood pressure in 2012 from a pharmacy machine.

I was not the only one at the doctor this week. My daughter visited her pediatrician for her one year checkup as well. We are family that is good at math and science, so we live off of our stats. Where did my daughter fall out at one year?

  • Weight – 19 lbs, 2 oz – 39%
  • Height – 29 inches – 43%
  • Head circumference – 44.6 cm – 40%

You can’t get more even across the board. Based on the size of my husband and I’s heads, I am surprised she isn’t closer to 100%. It’s an ongoing joke that we wear the biggest hats in the family. I guess she still has time!

Tuesday Morning Workout

Since I took Monday off, I told myself I had to get up Tuesday to do something. The weather has been much cooler in Charlotte in the mornings, so I have brought my outdoor driveway workout inside. As the name of the post implies, the workout does utilize dumbbells. You also need a kettlebell. I have dropped my kettlebell weight down from 25 pounds to 15 pounds since I hit 18 weeks.

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Total workout time was almost exactly 30 minutes. This workout could easily be done at home, at the gym or even on the road in a hotel gym/room (I used to pack a pair of dumbbells when I was driving to an out of town client).

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Not a very complex workout but one that will really work your legs and leave you feeling sore if you push yourself. Complete a two to three minute warm up. Think jogging in place, jumping jacks and body weight exercises. From there, complete the following circuit sequentially.

  • Sumo squat w/upright row kettlebell x10
  • Burpees x10
  • Kettlebell swing x10
  • Lunge stepback with kettlebell x10 each leg
  • Bicep Curl x10 each arm
  • Tricep Extension x10 (hold dumbbell in each hand and press to ceiling)
  • Squat thrusters w/dumbbell shoulder press x 10
  • Sit ups x10
  • Plank leg lifts x10 each leg

Repeat the circuit, completing 9 reps of each exercise as indicated above. Continue to repeat the circuit decreasing the number of reps by 1, until you do 1 rep of each exercise. That means in total you will do 55 reps of each exercise. 10-9-8-7-6-5-4-3-2-1.   Love it.

Deviations from our routine

Since the transaction has officially gone through, I can publicly announce that the company that I started working for post public accounting has sold the piece of the business that I work for. That said, I retained my job, but I am now working for a new employer. I am excited for the change, but I have to say, working through the transition has made my life much busier (and stressful). Hence, why I haven’t been posting as much. There is never a dull moment. I am excited about what the future holds, and I don’t plan on neglecting the blog anymore. Change is what keeps us interested and creates an environment in which we never get bored. Wish me luck.

Fall Fun – Football + Family + Flywheel

Our weekend ended up being more busy than we had planned for it to be.  My mom and dad were in town visiting, so they offered to watch my daughter to give us a time to visit Chapel Hill for the Virginia Tech-UNC football game.   Kickoff was scheduled for 12:30PM.  Knowing that we would be gone for a good part of the day (and Saturday is typically one of our longer workout days) we both got up early to do our own individual workouts before we hit the road.  It’s all about prioritizing.  Some might find it weird, but exercise is our outlet.  The second my husband walked in the door, I handed off babysitting duty.

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Given the opportunity to run away from the house (because someone was watching my daughter), I opted to do a strength/run outdoor bootcamp from my driveway.  Grab a kettle bell and a pair of dumbbells.  Here is how this workout went down.

  • Run around the block to warm up (moderate pace). It is approximately .75 miles around my block or about 6-7 minutes.  Use what resources you have.  You don’t have to run that distance, but add the cardio how you can.
  • Once you get back to your start (and weights), complete the following circuit, sequentially:
    • 10 burpees
    • 10 Thrusters (with dumbbells), immediately followed up with 10 push press
    • 10 Stepback lunges (holding kettlebell in one hand)
    • 10 Russian Twists each side
    • 10 Pushups
    • 10 Kettlebell Swings
    • 10 Sumo Squats with Upright Row
    • 10 Side bends (holding kettlebell) each side
    • 10 One legged deadlifts (holding kettlebell) each side
  •  Repeat the run, followed by the circuit two more times.  You will complete three runs and three circuits total.

photo 2-142See the post workout picture above.  I have to admit, because I’m pregnant, I do monitor my heart rate.  At times in this workout, I did take a second to reset (i.e. bring my heart rate back down).

photo 3-122Following the quick workout, we showered up, ate breakfast and hit the road for Chapel Hill.  What a beautiful day.  We were stuck in the visitors end zone section and directly in the sun.  I was overdressed and ended up getting some pretty serious tan lines. At least, I had good company!

photo 4-92Go Hokies!  After several tough games in a row, it was good to walk away with a win (and most importantly, bragging rights in the office for the year).  I ran into my good friend Ali, who is getting married next September.  How cute did she look?  You can even catch a rare glimpse of the baby bump!

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We grabbed food on the road all day Saturday.  I will admit.  We ate bad.  That’s what the weekend is for in our house though.  Without cheat days I would lose my mind.  However, with every cheat day comes the anticipation that a good workout is around the corner.  That workout happened this morning.  Denise Duffy was out of town, so I offered to sub the class after mine (meaning I was doing a double).  Hello fall!  Several people brought their workout inside this morning to join me for a warmer workout.  Great energy, which always makes class so much more fun.  Most energetic goes to the 8:30 crowd.  See the playlist below.

Screen Shot 2014-10-05 at 3.07.11 PMAlthough the day might have started out cool, it ended up being a perfect fall afternoon.  We took a family trip to Freedom Park.  My daughter was loving the swings.

photo 1-138I can’t get enough of her. She was also loving her dad.  As good as it is to get away, it is that much better to get home to see this smiling face.

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Early Morning Strength + AMRAP Combo Circuit

My Wednesday “rogue” workout from last week had me eager to pull out my kettlebell at the house. After a good night’s sleep Sunday evening and several cardio workouts over the weekend, I was ready to hit the weights. There is nothing more empowering than feeling strong. My Monday workout was a combo workout that took a little over thirty minutes. Perfect for the start of a busy week. I need variety, so by breaking the workout up into two different parts I don’t get bored.

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Grab your kettlebell and dumbbells. This is a total body workout. If you are looking to work up a sweat, parts of this workout will elevate your heart rate. Key is quick transitions between exercises.

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Warm up – I walked in place before gradually increasing the range of motion in my legs and arms (essentially jogging and then running in place) for about one minute. I followed this up with side to side toe touches, jumping jacks, imperial walkers and body weight squats. The key is to loosen and wake everything up.

Part 1 – Strength Circuit – You need your dumbbells and kettlebells. Complete the following exercises sequentially before repeating the circuit. Complete the circuit three times. Little to no rest between exercises.

  • Burpees x10
  • Single Leg Dead Lift x10 each leg– Place one dumbbell upright in front of the leg that will be working. When you bend down, lift the dumbbell and rise to standing. Place dumbbell back on the ground. That is one.
  • Russian Twists with Dumbbell x 10 each side
  • Thrusters with Dumbbells x10, immediately followed with shoulder press with Dumbbells x10
  • Overhead Tricep Extension with Dumbbells x20

Part 2 – ARMAP (As Many Reps As Possible) Circuit – Again, you need your dumbbells and kettlebells. Complete the following exercises for one minute each sequentially before repeating the circuit. Complete the circuit three times. It should be clear that you are moving from one exercise to the next with no rest.

  • Kettlebell Swing
  • Sumo Dead Lift with Upright Row using Kettlebell
  • Bicep Curls with Dumbbell alternating sides
  • Weighted Side Bends (alternate sides at 30 seconds)
  • Hip Raises

To maximize the effectiveness of this workout you need to minimize the amount of time between exercises and stations. Good luck!