Lose 50 lbs doing this one exercise!
You know what makes me cringe? It’s those ads with a tagline like the one above that says “The one exercise you need in order to lose weight!” They drive me crazy! Not only are they super misleading, but they give people a false sense of hope and idea of what it will actually take to achieve the results you want. Sure, some people find a way to lose the weight they want with just exercise, and some people find a way to lose weight watching what they eat and zero exercise. But for the majority of us, we need both of these components to efficiently lose weight, keep it off and meet our goals.
So What Do I Do?
Our bodies thrive off of multiple kinds of movement. Cardio is essential in keeping our heart healthy, burning calories, and helping us be able to walk up the stairs without losing our breath. Weight lifting is essential because it helps us be able to keep lifting our babies after they are no longer babies. Yes, weight lifting keeps us strong, but it does so much more than that! It actually helps maintain/increase our bone density. As we age, we naturally lose bone density if we’re not continually working to keep our strength up.
How many of us have a dear elderly lady in our life who has fallen and broken a hip (Both my hands are raised)? Lifting weights through the duration of our life can help prevent us from having brittle bones in our older years. Possibly the most exciting consequence of lifting weights is that having more muscle helps us to burn calories throughout the day, and not just while we’re working out. Possibly the least important benefit, yet fun nonetheless, muscle definition is just pretty!
Now, for those of you still reading, looking for the one exercise to lose 50 lbs, please know I will never come at you with “do this one and only exercise”! I have a personal love for weight lifting, specifically with dumbbells and resistance cables, but I’m always working to keep things interesting by learning new modalities of working out. The Kettlebell is a more recent exercise tool that I have come to gain mad respect for. This is the equipment which is highlighted in today’s workout. If you don’t have access to a kettlebell but you do have access to dumbbells, you can absolutely substitute those in this workout instead.
Here’s the workout plan:
Today’s workout is another HIIT (High intensity interval training) circuit to really help you strengthen and shape some beautiful muscles, as well as fire up your metabolism. All you need for this workout is a few kettlebells (KB) of varying weights, one light weight, one medium, and one heavier (I did this exact workout, this morning, and used a 14 lb. KB, 20 lbs KB, 26 lbs KB, and 35 lbs KB).
5 minute warm up. You can jog, jumping jack, dance, stretch doesn’t matter. Just move.
You’ll perform each of these ten exercises consecutively until you’ve made it through the whole list. Perform each exercise for 45-60 seconds with 15-30 seconds of rest in between. If you’re a beginner, then one time through might feel like plenty. If you’re further advanced, see if you can make it through the whole circuit three (if not four) times. Be sure to take a short rest period of two minutes, each time, before starting the circuit again.
- KB kneeling to standing (https://www.youtube.com/watch?v=wauT4lmZIHk)
- KB alternating single arm clean and press (https://www.youtube.com/watch?v=PSwmzX872QQ)
- KB renegade row (https://www.youtube.com/watch?v=SUqsBTSldyk)
- KB tricep extension (https://www.youtube.com/watch?v=QvAYvlcrGAg)
- Oblique mountain climbers (https://www.youtube.com/watch?v=KgE2yh8t45c)
- KB single arm high pull (https://www.youtube.com/watch?v=GmaK3_QxbdU)
- KB swings (https://www.youtube.com/watch?v=RU88iqRVunk)
- KB squat plus high row (https://www.youtube.com/watch?v=p725cp2hVsQ)
- KB front raises (https://www.youtube.com/watch?v=XqMW5AGUID8)
- KB bent over row (https://www.youtube.com/watch?v=Ka5fCG6Q_jw)
Kettlebells in varying weights or Dumbbells
Thats it! Super straight forward, but guaranteed to kick your butt! I hope you enjoy this workout as much as I did!
Talk to you soon.
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