THE BASIC 3
So mama's, daddy's, single peeps who are busy bees. Many times I hear the words,
"I don't have time to get to the gym."
" I wish you lived near me."
"I can't make it to your class."
"My baby hates the nursery at my gym."
"It's too long a commute."
"I don't know what to do there?"
BUT.....
These statements are always followed up with, BUT... I am tired of feeling blah, no energy, and being distracted with how I feel and look. It's starting to consume and I don't know what to do?
I get it, I really do. And this is why I decided to get my own equipment a few years back, because in that season I had small ones on nap schedules and snot coming out of their noses all the time, and I worked full time, and the last thing I wanted to do when I got home was go somewhere else, so I had to do it on my own...and because I love people too much and need the accountability, I asked peeps to come over and sweat with me. And then I loved that so much and I saw women stop making excuses and start to get to work on their excuses, their mindsets, their health, that I became a trainer.
I care that you feel healthy and whole. I care that you are no longer distracted by how you feel or the reflection in the mirror, so you can do the purpose you were put on earth here for. So this is why I want to encourage people everywhere to journey to wholeness through the avenue of health. So they aren't distracted and can love others well because they love themselves well. When we are confident in who we are- we naturally lift others up....let's get to lifting.
So if you are feeling all the things above. Let's start simple.
INVEST in 3 things:
1. Set of dumbbells
(heavier the better, but start where you need to, you can always go bigger)
2. Kettlebell
3. Jumprope
I could do workouts with these 3 things all the live long days.
WORKOUT 1:
After a dynamic warm up:
Skips, squats, running, or hops....and some stretching
BUY IN: 100 jumprope
WORKOUT:
15 minute amrap (as many rounds as possible)
10 Thrusters
20 Kettlebell swings
50 jump rope
BUY OUT:
20 dumbell burpees (modify regular burpees)
WORKOUT 2:
After dynamic warm-up:
BUY IN: 2 rounds:
20 sit-ups with one dumbbell overhead with both hands
20 Russian twists
50 high knees jump rope
WORKOUT:
3-5 rounds:
8 bicep curls
10 Renegade Rows
12 Lunges with dumbbells
14 goblet squats with kettle bell
BUY OUT:
30 seconds/30 seconds off jumprope for 5 minutes
WORKOUT 3:
After dynamic warm-up:
BUY IN: 3 rounds:
3 turkish get-ups with kb or dumbbell on each side
REST 30 seconds
WORKOUT:
Tabata 20 seconds on/10 seconds off for 8 rounds:
Push press with dumbbells
kettle bell swings
high knee jump rope or double under
kb snatch/kb snatch both arms
REPEAT
BUY OUT:
30 seconds on/30 seconds off Waiters walk for 5 minutes
Hold dumbbell overhead and walk like a waiter holding a tray. Keep arm locked out and abs tight.