Glute, Leg, & Core 30-Minute Kettlebell Workout & a 21-Day No Grazing Challenge!

Hey guys!

First off, I wanted to give a warm welcome to all my new subscribers! Welcome to my blog. I’m so happy you’ve found a connection to my content! I would love to hear your feedback, so feel free to always let me know what content you want to see on this blog. More workouts? Healthy recipes? Challenges? My personal fitness journey? Don’t hesitate to speak up 🙂

Currently,  I’m writing an average of one blog post every other week but I would love to bump up this frequency! Just gotta fit it all in, ya know?

Okay onto the goods! Lately, my own workouts, as well as the workouts I write for my clients, have been really inspired by kettlebells because of all their amazing benefits! The quirky, asymmetrical shape of kettlebells and the explosive nature of the exercises make these bad boys the ultimate fitness multi-taskers! What does this mean exactly? The exercises in this workout will increase your heart rate, which increases your calorie burn without the impact of jumping or running, sculpt lean muscle, leading to metabolic and strength gains, and require core stability, so say goodbye to crunches!

I’m really excited to share this new kettlebell and body weight workout with you. In just 30-minutes, you will burn major calories and sculpt lean muscle.

30-Minute Kettlebell Workout

Go through each exercise with no or minimal rest. Repeat this circuit 4 times, resting for 1-2 minutes between each. I use a 12 or 15 lb kettlebell, but find the weight that challenges you best!

1. Modified windmills – 12 on each side

How to: Stand with feet wider than hip width apart, right foot is turned out, left foot should be parallel. Hold the kettlebell in your right hand, left hand stretched overhead. Lower kettle bell down the inside of your right leg, keeping your abs tight (belly button to spine!). Explode back up to starting position using your obliques. This is one rep. Complete 12 reps and then switch to the left side.

2. Spider push-ups – 16 alternating arms and legs

How to: Start in a push-up position, wrists in line with your shoulders, abs pulled in, and glutes squeezed. Step out your right hand and pull your right knee up to your right elbow while you lower into a push-up. This is one rep. Alternate sides for 16 reps.

3. One leg deadlift to shoulder press – 10 on each leg

How to: Stand on right foot, place left foot on the ground behind you. Hold the kettlebell in your   left hand. Hinge forward keeping your back straight, lowering the kettle bell to the ground while lifting up your left leg behind you. Squeeze your glutes and return to a standing position. Bring the kettle bell up to your shoulder and then press it overhead. Come back to starting position. Repeat 10 times on one side and then switch side. For an added challenge, try not to touch your back foot on the ground for all 10 reps!

4. Tricep push ups (can modify on your knees) – 10 reps

How to: Start in a push up position (can be modified on your knees). Place your hands directly underneath your shoulders. Lower down into a push-up keeping your elbows glued to your sides and push back up to starting position. Repeat 10 times.

5. Jump lunges – 30 seconds (push yourself and get your heart rate up!)

How to: Start in a lunge position, right foot forward, left foot back. Knees bent in 90-degree angles with your knees tracking over your toes. Engage your abs as you jump and switch legs in the air landing in a lunge on the opposite side. Repeat for 30 seconds. You got this!

Check in with me on Instagram or Facebook once you’ve completed the workout and let me know how it goes!

Okay, so on another note, my workouts have been on par, but I’ve noticed a lag in my diet. For the most part, my meals (I eat about 5 smaller meals a day) are clean, filled with lean protein and lots of greens (like this delicious looking egg white scramble!)

Clean eating habits - egg white scramble

However, I tend to have a slight weakness in between meals. I have a HORRIBLE habit of grazing!! Ah!! I tend to nibble at things in between meals thinking that because it’s just a nibble it doesn’t really count. Well, this is a huge no no. These little munchies definitely add up! So, I am nipping it in the bud. Starting tomorrow, I’m ditching the nibbles for 21 days in hopes that it will stick. If I’m not willing to sit down and eat something, I probably shouldn’t be eating it.

Who’s with me? Do any of you find yourself creating this same bad habit? Any tips for how to avoid the cabinet/refrigerator bites?

Health and happiness,

Emily

On Instagram?! Stay up to date with my journey at eminspandex.

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