Sunday, May 7, 2017

Double the Fun Kettlebell Workouts

Hi, guys! Happy Monday! #mondaymotivation

My favorite kind of workouts are ones that are quick and dirty, which means they’re high-intensity and efficient. I make the most of my time and finish the workout feeling like I really challenged myself. When I’m short on time, these types of workouts are definitely my go-to for a heart-pumping, full-body sweat session.

That said, here are TWO high-intensity (and FUN!) kettlebell workouts (one of which incorporates running) that can be done in under 25 minutes or less. And, if you have more time, you can totally tackle them both in 45 minutes. Either way, you’ll get an awesome full-body workout in a short amount of time. Enjoy!

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25-MINUTE KETTLEBELL + RUNNING WORKOUT

Set a timer for 25 minutes and then complete as many rounds as possible of the following exercises:

  • 30 Kettlebell Swings (I did American style, but Russian works too)
  • 20 Single-Arm Kettlebell Rows (10 each arm)
  • 400 Meter Run

OUTFIT DETAILSMara Hoffman Floral Print Crop Top (blue multi; $29.99)

Crop tops are so fun for summer and super sweaty workouts. This one from Mara Hoffman is supportive in all the right places and stays put, but keeps me cool during my workouts at the same time. It’s perfect for running!

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20-MINUTE FULL-BODY KETTLEBELL WORKOUT 

Set a timer for 20 minutes and then complete as many rounds as possible of the following exercises:

  • 20 Kettlebell Swings
  • 20 Push-Ups (not single-arm, unless you want to try – my photographer and I were just having some fun!)
  • 40 Walking Lunges (total – 20 each leg)

OUTFIT DETAILS: Body Language Sportswear Muscle Twist Top (heather grey/black; $35)

How fun is this tank top!? I’m obsessed with the muscle tank style, which is why I selected it for myself, and, of course, I absolutely love the open, twisted back. It definitely keeps you cool while providing some lightweight coverage. I actually think this tank would transition well between my workouts and everyday life. Gym to happy hour? Yes, please!

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Happy sweating and shopping, friends!

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Weekend Link Love – Edition 451

weekend_linklove in-lineRESEARCH OF THE WEEK

Sufferers of chronic fatigue syndrome are likely to have imbalanced gut bacteria.

CRISPR was just used to kill HIV in live animals.

The pill that increases endurance capacity (in mice).

We’re using too much sunscreen.

Marriage tanks testosterone.

College dorms are full of toxic flame retardants.

Cleaning out old cells can revive ailing joints.

NEW PRIMAL BLUEPRINT PODCASTS

pb-podcast-banner-142 Episode 167: Dr. Gary Foresman: Host Elle Russ chats with Dr. Foresman about a very controversial topic—vaccines. Buckle up.

Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.

INTERESTING BLOG POSTS

Great tips on boosting energy.

When to do a floating snatch deadlift.

MEDIA, SCHMEDIA

Better take your cholesterol-busters!

Humans weren’t the only species to follow the Out-of-Africa model.

Scottish surfer survives 32 hours at sea.

EVERYTHING ELSE

Will these guys break the 2-hour mark?

Impressive.

“The discovery of a “functional food” role for CLA occurred over a decade ago when Pariza and coworkers found that ground beef contained an anticarcinogen factor that consisted of a series of conjugated dienoic isomers of linoleic acid.” (PDF)

Now this is a cool life hack.

Nature’s trying to kill you, edition 77.

Man brings in about 5 grand a month farming other people’s yards.

That’s not confusing at all.

THINGS I’M UP TO AND INTERESTED IN

Event you don’t want to miss: Chris Kresser is coming back to London for the Health Icons Lecture Series on July 8 and 9. One day is geared toward the lay public, the other toward health professionals.

Study result that disappointed me: Fecal transplant had no significant effect on IBS.

Article I’m loving: Lifestyle changes, not a magic pill, can reverse Alzheimer’s.

Important update: Remember Faye Geiss, the 87 year-old Primal powerhouse? She’s 90 now and still beating doctors’ expectations. Scroll down for the update.

More and more I’m convinced time is fluid and subjective (but no less real): The language we speak changes how we perceive time.

RECIPE CORNER

TIME CAPSULE

One year ago (May 7 – May 13)

COMMENT OF THE WEEK

I just ate some liver with some fava beans and a nice chianti…

– Sounds great, Barbarian. Beef, chicken, or…?

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