Happy Tuesday, the second of April... already! Can you believe we're into the spring season now? You know what that means-- summer is quickly approaching! Not to worry, I have a special workout that will get you ready, whether you're planning a beach vacay or walking down the aisle! This workout was created exclusively for Fit for a Bride and it's coming from one of my very favorite fitness bloggers, Nicole from Pumps & Iron! HI NICOLE!!!! You've probably seen Nicole's workouts around the web. I found her via Pinterest, and pinned a lot of her routines! She's got a lot! Just to name a few, she's creator of the towel workout, the body weight pyramid, the deck of cards jump rope workout, 600-rep medicine ball workout, even a True Blood workout! And now, she's done a bridal bootcamp!
Here's how it works:
Set an interval timer for 45 rounds of 30 seconds of work and 10 seconds of rest.
You’ll go through the following sequence 5 times for a 30-minute workout!
High Pulls (right): Start with feet hip-width apart with kettlebell on the floor in front of you. I use a 20lb bell for these. Bend with your knees keeping back straight, grab and kettlebell, and power up, standing as you pull your elbow up, bringing the kettlebell up towards the side of your face. In a controlled movement, lower back to starting position. Keep your core tight as you do these. This move targets your shoulders and upper back, but as with most kettlebell exercises, also works your core if you do it right.
High Pulls (left): Same as above.
Half Windshield with Butt Lift (right): Lay on back, legs perpendicular to the ground and arms outstretched for support. Lower your legs to the right, twisting your hips, until they are just hovering above the ground. Lift back to starting position and then lift butt off the ground, pushing feet up towards the ceiling. Lower butt to starting position and repeat.
Half Windshield with Butt Lift (left): Same as above
Burpees with Push Up: This is a traditional burpee except that you’ll complete a pushup when you’re down in the plank position.
Split Squats: Start in deep squatting position with feet staggered. Back foot should be on the ball; front foot should be flat. Jump up and switch legs, landing back in deep squat with opposite leg in front.
Elbow Plank: You know the drill!
Kettlebell Swing Punches: This is just like a regular swing except for at the top, bend your elbows wide, bringing the kettle bell in towards your face, and punch it back out (I promise you won’t hit yourself in the face—it’s not as scary as it sounds!). I use a 25-lb kettlebell for these.
Reverse Plank: This is an elbow plank flipped upside-down. Support yourself on your forearms and heels and lift your hips so that your body is in a straight line and hold the position. I always find this move challenging—definitely a little shaking going on at the end!
*You'll notice this is a full-body interval workout, but Nicole included moves that target the upper back, shoulders and arms- that's for you brides wearing a strapless dress! Hello burpee push-ups!
Don't you just love that Nicole incorporates a kettlebell? If you don't own one, you definitely should! Wal-Mart has them priced at about $30.
If you like this workout, you should check out the others on Nicole's blog. Also, you'll notice, it's called Pumps & Iron for a reason- she's quite the fashionista! How awesome are these white and ombre jeans, and these tribal-back wedges? She also regularly posts healthy tidbits, like this one, about peppermint oil, which I found very interesting, and she has a plethora of recipes,too! I thought these raspberry goat cheese crackers looked phenomenal!
Thank you Nicole for creating this awesome workout for FFAB readers!
I hope those of you that try it out will comment and let us know what you think!