Combining Kettlebell and Animal Flow Exercises

Combining Kettlebell and Animal Flow Exercises

Cardio for Women, High-Intensity Interval Training, Total-Body Workouts for Women, Workouts For Women
Kettlebell training and Animal Flow may seem like polar opposites — one is an explosive, powerful burst and the other a smooth, primal tango — but in actuality, the two are quite complimentary. “Combining kettlebell and Animal Flow exercises allows you to get more out of the kettlebell moves,” says Eric Leija, Onnit coach and kettlebell specialist and creator of this workout. “The Animal Flow moves fire the core musculature, which is essential in kettlebell technique.” Leija paired six moves into two supersets and a five-minute AMRAP finisher. Each pair begins with a kettlebell or bodyweight movement followed by an Animal Flow exercise. “This gets your heart pumping for conditioning work and fat burning and will create a strong foundation,” he says. “Over time, you’ll improve your overall athleticism, coordination…
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20-Minute Boot-Camp-Ready Workout – Oxygen Magazine

20-Minute Boot-Camp-Ready Workout – Oxygen Magazine

Cardio for Women, High-Intensity Interval Training, Total-Body Workouts for Women, Workouts For Women
When I joined the military right out of college, I knew basic training would be tough. But I never imagined just how physically demanding it would be. Only a few weeks after I put on my Army uniform, my body felt broken from endless amounts of push-ups, sit-ups, running and ruck marches. I neglected the physical preparation needed to be at my best, but I was thankful I had the mental strength to push past the fatigue and discomfort and not give up.Military training is physically and mentally demanding. There is no time to rest when you’re faced with the pressure to perform. Upper-body, lower-body and core strength are central requirements needed to perform daily tasks as a soldier — like climbing up hills and carrying oversized equipment that weighs…
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The Ultimate Ninja Warrior Workout

The Ultimate Ninja Warrior Workout

Cardio for Women, High-Intensity Interval Training, Total-Body Workouts for Women, Workouts For Women
If you’re looking to up your game at the gym, you can attend a new fitness class or hire a new trainer — but if you really want to challenge yourself, then ninja warrior training (NWT) is sure to deliver those next-level results.“Ninja warrior training offers women an incredible workout that is both fun and effective, but that is not the real reason it has grown in popularity in recent years,” says Julie Lohre, IFBB fitness pro, a season six contestant on NBC’s American Ninja Warrior and a former Oxygen cover model. Thanks for watching!Visit Website“The real reason is that NWT taps into that badass superhero we all have living deep inside of us,” Lohre says. “It tests our strength, flexibility, endurance, balance and nerves. By comparison, it makes the…
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EMOM: Maximize Your Burn – Oxygen Magazine

EMOM: Maximize Your Burn – Oxygen Magazine

Cardio for Women, Interval Training, Total-Body Workouts for Women, Workouts For Women
Give a workout an acronym and it instantly seems that much harder. That’s why the EMOM — every minute on the minute — method of interval training is a great way to torch a fire under your programming. “You’re getting a quick, efficient workout because you’re constantly revving your metabolism,” says trainer Andrew Abt, founder of ABTsolute Training Systems in New Rochelle, New York. His take on the EMOM has a two-part punch, pairing a functional bodyweight move with a plyometric burst (like jumping rope or high knees). Your goal is to complete all reps of both moves in roughly 40 seconds, which gives you 20 seconds to rest before starting the next pair of moves at the top of the next minute. Sound exhausting? Maybe. But the alternative is…
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Get Your Sweat On With These Track Workouts

Get Your Sweat On With These Track Workouts

Cardio for Women, Total-Body Workouts for Women, Workouts For Women
Photo Credit: rxphotographyFall. When the summer humidity lifts, the sun is bright, the air is crisp, and there is no better time to take your workout outside. The track is not just for running. With minimal equipment, you can get your sweat on and #getoutside. Instead of simply going for a run on a sunny fall day, you can have a safe area to do some resistance training and get sweaty. Equipment needed: Dumbbell or kettlebell (any weight you feel comfortable with) and a jump rope.Warm-up: Begin with an easy jog for a few laps around the track. Thanks for watching!Visit WebsitePerform the following circuit for a challenging track workout:400-Meter Run15 Kettlebell Swings30 Double-Unders/60 Single-Unders*10 Overhead Walking Lunges400-Meter Run*10 Kettlebell Swings30 Double-Unders/60 Single-Unders*10 Front Rack Walking Lunges (each leg)400-Meter Run10…
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This 69-Year-Old Is Training to Skip a Half Marathon

This 69-Year-Old Is Training to Skip a Half Marathon

Cardio for Women, Healthy Living for Women, Life, Workouts For Women
Kim "Skipper" Corbin and her skipping group in San Francisco. When we’re kids, we skip when we play and we skip down the sidewalk without giving it a second thought. So why do the majority of us stop skipping as adults? It’s been more than 20 years since a friend spontaneously broke into a skip and invited me to join along on a Friday night in San Francisco. It was the first time I had skipped since childhood, and the experience was so exhilarating that I started organizing group skipping events and created a website called iSkip.com with the intention of starting a worldwide skipping craze. Thanks for watching!Visit WebsiteAs it turned out, there were hundreds of people from all over the world who had already been skipping for years, whether…
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Cardio and Resistance Training: Water Workout

Cardio and Resistance Training: Water Workout

Cardio for Women, Workouts For Women
The kids are back to school, Labor Day has passed and pumpkin lattes are already making their seasonal appearance. But, according to your local weather forecast, it’s still very much so summer outside. This never-ending heat can take a toll on your workout mojo and make it hard to find your stride. Thanks for watching!Visit WebsiteSo what’s a girl to do? Don’t sweat it. A pool-based exercise program is the perfect workout solution for these dog days of summer. And after you’re done, you’ll have no guilt about lounging on a raft and soaking up some rays.Water WaysNot only are water workouts a refreshing option, but they also offer plenty of other benefits."A water-based workout promotes weight loss, increased flexibility and range of motion, and better balance and posture. It…
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HIIT the Hills Workout – Oxygen Magazine

HIIT the Hills Workout – Oxygen Magazine

Cardio for Women, High-Intensity Interval Training, Workouts For Women
Despite common belief, hill workouts are not just for sprinters or endurance athletes looking for speed and strength. If for some reason you have never tried a hill workout, you are missing out. The incline from the hill adds resistance to build strong, powerful and shapely legs. Better yet, you get an insane cardio workout while you’re at it. Hill workouts cause your muscles to work double time, accelerating your fat-burning potential and drastically cutting down on the time you need for a truly effective workout. Thanks for watching!Visit WebsitePerform the following exercises in a circuit to feel the burn and achieve a challenging workout!ExerciseSetsDurationHill Sprint4From the bottom to the top of the hill   Hill Jump Squat4From the bottom to the top of the hill   Hill Lunge4From the bottom to…
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HIIT Workout for Women – Beginner HIIT Workout

HIIT Workout for Women – Beginner HIIT Workout

Cardio for Women, Total-Body Workouts for Women, Workouts For Women
Have you heard people talking about their latest “hit” workout and wondered whether it was some new kind of boxing class? Actually, the term is HIIT, which stands for high-intensity interval training. This style of training means alternating short periods of intense aerobic exercise with less-intense recovery periods. If you haven’t tried it yet, you’re missing out on a fun workout that yields quick results.Thanks for watching!Visit Website“In my opinion, HIIT is currently the most popular workout,” says Tiffany Smith, a certified personal trainer who is passionate about a holistic approach to healthy living and splits her time between Los Angeles and Kauai. “You can get an amazing workout in just 30 to 50 minutes! My clients see fat loss quicker and stay motivated because the workout can be short…
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Run, Refresh and Reduce

Run, Refresh and Reduce

Cardio for Women, Workouts For Women
Ever feel charged up after a run? Recent studies tell us why.Ever feel charged up after a run? Besides bombarding you with those feel-good endorphins, recent research found that running mitigated the negative impact of chronic stress on the part of the brain in charge of learning and memory. Stress weakens your neural connections, which over time impacts memory. But when stressed subjects exercised, those connections remained intact. Another study published in Cell Metabolism found that those same brain-benefiting mechanisms also helped strengthen the immune system and amped fat metabolism: Exercise reduces the chemicals associated with depression and mental illness and converts them into other chemicals that act positively in the body, turning white fat cells into energy-burning brown cells and enhancing the ability of immune cells to combat inflammation.
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