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Workout Routines

The Benefits of Rowing Machines

Rowing machines have come a long way since the 70′s and 80′s.  Today, many rowers have fluid resistance technology creating a simulation to rowing in water that was not possible with the rowers of the past.

rowing-machines

rowing-machines

 

Rowing machines  provide a great low impact workout used for slow steady fat loss and muscle building.   Rowing is a full body cardio and strength building workout incorporating all major muscle groups.  The intensity of rowing is based on the quickness of the rowing action and the resistance level to which the machine is set.  Rowing machines are used for cross-training for many sports such as biking, running, crossfit, and swimming.  Rowing for 30 minutes a day 3-5 days a week can help with weight management and help decrease the incidence of joint pain as seen with many other exercises.  So what are you waiting for?  Get rowing!!!!

Extreme Kettlebell Workout

This extreme kettlebell workout is for the advanced workout guru.  It is a full body workout that will make the body scream the next day.  If you are looking for a challenge in your workout routine give this a try:

10 Minute Dynamic Warm-Up

Kettlebell Squat Jumps- 1 minute X 2 sets with 15 second rest bet. sets

Kettlebell “W” Presses- 10 reps x 3 sets with 15 second rest bet. sets

Turkish Get-Ups- 3 sets to burnout with 30 second rest bet. sets

Kettlebell Calf Jumps- 1 minute each leg X 2 sets with 15 second rest bet. sets

Kettlebell Plank with Front Raise- 1 minute X 2 sets with 30 second rest bet. sets

Kettlebell Lunge Jumps- 1 minute each leg X 2 sets with 15 second rest bet. sets

Cool down and stretch.

The 10 Benefits of Jump Roping

Jump roping is an easy & efficient workout that can be added to any routine.  Here are 10 benefits of  jump roping:The 8 Benefits of Jump Roping

1.)  Jump roping is a full body workout that burns 11-20 calories per minute incorporating cardiovascular and strengthening components.  Using a jump rope can burn more calories per minute than running.

2.)  Jump ropes are definite space savers—-compared to other equipment it doesn’t take up any room.

3.)  There are options to buy weighted jump ropes to get a great upper body workout.

4.)  Jump ropes are very inexpensive, usually under $20—–the exception are weighted ropes.

5.)  Jump roping can be turned into a high intensity (double unders) or low intensity (marching) workout depending on speed and height of jumping.  The feet of the average jump roper should only come about an inch off the ground to lessen impact on joints.

6.)  It is great for toning the calf muscles which are a difficult muscle for many people to develop.

7.)  It is a great ab workout because it is necessary to stabilize the core and hold it tight while jumping .

8.)  Jump roping is a quick and easy workout when there is very little time to train——5-10 minutes is enough to kick the metabolism into gear.

9.)  A jump rope is easy to fit in carry on luggage when traveling to go on a business trip or vacation.

10.)  Jump roping is a fun workout to help get children to become more physically active.  Turn it into a competitive game to peak their interest.

Here is an 8 1/2 minute workout, it is a full body interval routine incorporating jump roping:

Jump Rope- 1 minute

Dips- 30 seconds

Lateral Raise w/ resistance band- 30 seconds

Jump Rope- 1 minute

Air Squats- 1 minute

Push-ups- 1 minute

Jump Rope- 1 minute

Pull Ups- 30 seconds

Bicep Curls w/ resistance band- 1 minute

Jump Rope- 1 minute

 

Jump Ropes

Intense Kettlebell Circuit Workout

A great way to get a full body workout including strength training and cardio is by following a kettlebell circuit workout.  Kettlebelltraining is a great alternative when you can’t make it to the gym.  Check out this high intensity workout:

Plank off Step with Kettlebell Row

10 minute warm-up incorporating dynamic stretching.

                                                         1st Circuit:

Kettlebell Swing

15-20 Kettlebell Swings

10-12 Kettlebell Incline Chest Flyes

20-25 Box Jumps

***Repeat 3 times!!***

 

2nd Circuit:

15-20 Kettlebell Squat w/ Front Raise

12-15 Planks off aerobic step w/ Kettlebell Row

20-25 Squat Thrusts

***Repeat 3 times!!***

Cool down and stretch!!

Women’s Kettlebell Workout # 2

There are a variety of exercises that can be incorporated into your routine using kettlebells.  There is no such thing as boredom when it comes to using kettlebells.  Check out Women’s Kettlebell Workout # 1.  Here is another great kettlebell routine which will incorporate 6 different exercises.  Each exercise will be 2 sets for 1 minute with a 15 second break between sets.

Kettlebell Walking Lunges

  • Kettlebell Walking Lunges- 1 minute for 2 sets with 15 second break bet. sets
  • Bentover Kettlebell Reverse Flye- 1 minute each side for 2 sets with 15 second break bet. sets
  • Kettlebell Squat into Snatch & Press- 1 minute each arm for 2 sets with 15 second break bet. sets
  • Kettlebell Tricep Kickback- 1 minute each arm for 2 sets with 15 second break bet. sets
  • Kettlebell Figure 8 Lunges- 1 minute for 2 sets with 15 second break bet. sets
  • Kettlebell Overhead Press- 1 minute for 2 sets with 15 second break bet. sets

Cool down and stretch.

 

 

Kettlebell Core Workout

Kettlebells can make a core workout even tougher.  Kettlebells are so versatile and can add variety to any core training routine.  Strengthen the core like never before with this routine.

**Do 20-25 reps of each exercise with a 10 second rest between exercises and complete 3 rounds.**

Kettlebell side reach

Kettlebell Oblique Reaches

Kettlebell Toe Reaches- Lie on your back with your feet up in the air.  Hold a kettlebell extended up towards your feet and crunch as if you are trying to touch your toes with the kettlebell.

Kettlebell figure 8′s- Sit up slightly leaning back holding the core tight and back straight, heels are touching ground.  Start making a figure 8 around the legs lifting one leg at a time.

Kettlebell Oblique Reaches- Do 20-25 reps each side.  Lie on your back with your feet flat on the floor.  Hold the kettlebell in the right hand and crunch upwards using the opposite elbow to get a little extra extension, then switch sides.  Always keep your eyes on the kettlebell when it is above your head.  Do NOT cross the center plane of the body.  Twisting motions are not recommended due to torquing of the spine.

Kettlebell V-ups- Balance on your glutes coming up into a V–core is tight, back is straight, and when coming up into the V-circle the kettlebell around both legs at the same time.

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Women’s Kettlebell Workout # 1

Kettlebells are good to incorporate into your workout routine.  They can be used for strength training, cardio, or both combined.  Another great workout to check out is kettlebell circuit training.  The routine below is a great strength training workout that will get the heart rate up and muscles burning.  There are 6 different kettlebell exercises to be completed in 1 minute intervals.  Two sets are to be completed for every exercise.  This workout should take about 40-45 minutes to complete including the warm-up and cool down.

10 Minute Dynamic Warm-Up

  • Kettlebell Squat with Front Kick- 1 minute X 2 sets with 15 second break between sets
  • Kettlebell Bentover Row- 1 minute each side X 2 sets with 15 second break bet. sets
  • Kettlebell Figure 8 Squats- 1 minute X 2 sets with 15 second break between sets
  • Kettlebell Bicep Curls (low, high, full range–switch every 20 seconds)- 1 minute each arm X 2 sets with 15 second break between sets
  • Kettlebell One Leg Deadlift- 1 minute each leg X 2 sets with 15 second break between sets
  • Kettlebell Shoulders (Front raise into Lateral raise)- 1 minute each arm X 2 sets with 15 second break between sets

Cool down and stretch.

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Kettlebell Workouts

Kettlebell workouts are ideal for anyone that doesn’t have a huge budget for gym equipment, but wants to train at home.  In addition to being an affordable training option there are many kettlebell workout routines that will increase both your strength and cardio fitness levels.

Training with kettlebells has regained its popularity over the last few years, but is one of the oldest training methods around.  There are many exercises that can be done with the kettlebell that can’t be done with dumbbells.  You will find many free kettlebell workouts for all fitness levels here.

 

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