Happy Friday!

First things first: did you know that last weekend was the last weekend of summer? HOW did I miss this? Even though it was mostly rainy here (what else is new?) I still feel like I should have been squeezing every last moment by eating watermelon at the beach with my feet in the sand.

Howeverrrr….. soon I’ll be off to Dallas where it is currently around 30 degrees Celsius (yeesssssssss!!!!) and I can already hear True Food Kitchen calling my name. A couple of you who live there have been sending me restaurant recommendations and this is one at the top of my list. They have this Seared Albacore Tuna Salad that sounds divine, grilled avocado, Scottish steelhead salmon, and… and…. and obviously I’m really excited about the marketing conference I’m attending too, but GUYS. Grilled avocado!!!

Ok, I’m done. Let’s sweat!

Source: Pinterest

Source: Pinterest

Work It Out

This runner (who is still not running due to my random hamstring/groin muscle flare up over 3 weeks ago) was getting extremely bored with cross training machines earlier this week. As in, I literally could bear to spend longer than about 15 minutes on one of said machines and this is totally not like me!

Rather than go through the motions while staring at the treadmills in the row ahead of me, thinking about how I wished I could be running on them (it’s sad, I know!!), I decided to shake things up entirely and get my cardio and strength training from kettlebells. The circuit I’ve got for you today looks simple, but if you do it for time (as in, set a timer and see how fast you can complete it), I promise your heart rate will soar! It’s a wicked total body workout and the best bit is that you an complete it in 15-20 mins. I’m working to get my time down and have my next attempt scheduled for tomorrow.

Source: Pinterest

Source: Pinterest

The 5x5x15 Kettlebell Workout

The breakdown of this circuit is simple: 5 sets of 5 moves, 15 reps of each move. It’s totally possible to do the entire workout with 1 set of kettlebells, but if you want to challenge yourself, I’d recommend having a heavier kettlebell for the swings, a pair of heavy kettlebell for the walking lunges, and a lighter one for the standing overhead triceps extension where you’ll hold the bell of a single kettlebell with both hands.

Complete all 5 moves, rest only as long as you need, then repeat for 5 sets. Reattempt again later in the week and see if you can beat your time.

Fit Bit Friday 262 - The 5x5x15 Kettlebell Workout

Click here to print the PDF

Exercise notes:

  • The kettlebell swings should be an explosive movement and it’s all about your hips. Here’s a great article with a video to show you how to do these. If this is a new move for you, I recommend starting with a very light weight (or none at all) until you feel comfortable with the movement.
  • Sumo squats are done with a wide stance, hands holding the handle of a single kettlebell.
  • For walking lunges, hold the kettlebells down at your sides.
  • Push-ups – no need for kettlebells here!
  • Overhead triceps extension – Hold the bell (the round part) of the kettlebell with both hands

Turn It Up

Some of you might be going “come on, Ange, again!?” but I need to give you just oooooonnnnnne more Betty Who song because she’s pretty much the only artist I’m listening to right now – at home, at the gym, in the car, at work… I’m a little obsessed. Her song High Society was inspired by Gossip Girl, and that’s exactly what the lyrics remind me of. Enjoy!

Have A Read

Now it’s over to you!

  • What’s your favourite kind of workout right now?
  • What was the highlight of your week?