This Week in Workouts

This week was normal and great except for the whole we are going to Disney thing- ahhhh, I cannot wait! The hubs has my whole birthday trip planned out and I am seriously excited. Here are a few of the things that have turned me into an sugared-up four year-old this past week.

1. The weather: It is perfect right now and the best thing to do in this sunny, 72-degree beauty is spend time outside. Specifically, outside with Disney characters around.
2. The new Festival of Fantasy Parade is up and running and I CANNOT wait to see it.
3. We will be staying at one of my favorite Disney hotels.
4. Raglan Road and EPCOT UK pavilion will be AWESOME on St. Patrick's Day. Along with all the other great things Disney will be doing in all the parks for this super fun holiday.
5. Silly, but I have this new pair of Tom's shoes that are ridiculously comfy and I will be able to wear them, possibly, without icing those toesies at night.
6. Looking at the almost completed Seven Dwarfs Mine Train. It. Looks. Awesome.
7. The annual funnel cake I allow myself to eat without sharing. Birthday traditions are the best!
8. Cronuts. EPCOT has cronuts.
9. Refer to number eight. Cronuts.
10. For the first time in 2014, neither the hubs or I are sick. That is enough reason to party for me!

My hope is to have a nice little sum-up after we get back with lots of pictures of foods, parades, festivities, and maybe a yoga shot or two. We will see how things roll. I will also be instagraming pictures (side note, is intagraming a word?) while we are there, so if you are not following me on instagram yet, be sure to start. Click here to follow. And now, to the workouts!

Since I had the mental capacity of a four-year-old on ecstasy this week, not a whole lot got done other than our corporate taxes (happy that is over and I will not think about it for a year), business goods, writing, writing, and more writing, and a couple of workouts mixed in. Actually, this week was quite productive, maybe I should get crazy excited more often?

Sunday: Lots of handstand practicing that left me feeling like my niece in her gymnastic classes. Then, this yoga flow and this one. Look, I am talking like her now too.

Monday: Rest Day

Tuesday: 2-mile interval run followed by core work and a great post-run yoga flow. I will share it one day, promise.

Wednesday: 10-minute ballet fusion arm workout that will be up soon. Then, this yoga flow. I also did this inversion flow with more handstand practice.

Thursday: Rest Day

Friday: 2.5-mile jog followed by that infamous post-run yoga flow.

Saturday: A day exactly like last Sunday :) I know, this week was the epitome of workout creativity. What can I say, I have Disney (and taxes-boo) on the mind.

Did you know that San Francisco is getting rainbow sidewalks? You can read about it here.

Dale Partridge also wrote a pretty neat-o article for anyone wanting to switch life up. Read about it here.

Kettlebell Mixer Workout

Ok, if you are looking to get a major sweat going, burn some massive calories, and work those thighs, bum, back, arms, and abs, then this kettlebell mixer workout for you. Seriously, every time I do this workout I am sore for two days. The best part is that the workout comes in a set that takes 5-minutes to complete and can be done as many times as your heart desires. I average doing 3 sets of this workout either before yoga or after a run. But, doing just two sets the other day gave me a super great workout as well.

You may ask, why is it called a kettlebell mixer workout? Great question! This workout mixes different uses for kettlebells along with different areas the kettlebell targets. Depending on how many sets you do, you can also get a bit more tricksy and switch-up exercises per set. Also, it is what I dubbed it on my interval timer.

To complete this workout, do each exercise for 1-minute (or 30-seconds per side), then move straight to the next. Take a 30-second break between sets. If you would like to (which I recommend) alternate between squats for the odd sets and Russian twists for the even... It will give an incredible full body workout!

To complete this workout, you will need an 8-15 lb kettlebell. I opted for an 8 pounder.

Kettlebell Swing

Works: Abs, legs, and bum

This is my all-time favorite kettlebell exercise! Stand with feet shoulder width apart. The key is to keep the back straight and hinge at the hips with knees slightly bent and the kettlebell held between the legs. Swing the kettlebell upwards with arms straight and simultaneously lift the torso and straighten the legs. It is important that the glutes and core are doing all the work here. Continue fro 1-minute.

Check out this video for an in depth description of what to do.

Alternating Lunges

Works: Legs, bum, and back

Stand with feet hip width apart and the kettlebell held at chest level. Alternate lunges with the right, then the left foot while keeping the kettlebell stationary and torso straight. You can either complete stationary lunges where the feet alternate lunging foward and returning to starting, or, walking lunges. Continue for 1-minute.

Windmills

Works: Legs, obliques, and back

Start with legs shoulder width apart with feet facing forward. Lift the kettlebell overhead with the right arm, making sure the arm stays straight up the entire time. Slowly hinge at the waist while keeping the legs and right arm straight. Touch your right toes with the left arm, then return to starting. Continue for 30-seconds, then alternate to the left side.

Squats: Odd sets

Works: Bum, legs, and core

Stand with feet shoulder width apart and toes facing forward. Hold the kettlebell at chest level and slowly bend down. Be sure to keep the back straight and push the bum out. Lower as far to the ground as possible with a straight back, then slowly rise back up to starting. Conitnue for 1-minute.

Russian Twists: Even sets

Works: Abs- all of them, chest, shoulders, back, and inner thighs

Begin sitting on the ground with legs lifted and knees at 90 degrees so the lower legs are parallel to the floor. Back should be straight and at a 45 degree angle with the ground. Hold the kettlebell at your belly button and begin twisting to the right, then the left so the kettlebell touches the ground on each side. Continue for 1-minute, making sure that the legs stay together and only the torso moves.

There should be no lower back pain here. If you feel pain in your lower back, chances are that the back is not straight. Try placing the feet on the ground to keep the back straighter and reduce lower back pain.

Side Plank Leg Lift Rows

Works: What does it not work?

Get into side plank position with either the left  forearm (intermediate) or hand (advanced) resting on the ground directly under the shoulder. Stack the feet on top of one another and keep the hips up as high as possible with the free holding the kettlbell on the ground with the right arm at chest level. Slowly bend the right arm, thus lifting the kettlebell in the same line of the chest. While lifting the kettlebell, simultaneously lift the right leg off the ground as high as possible while keeping it straight and in line with the rest of the body. Hold, then lower back to starting.

This exercise takes lots of coordination and balacce. Try to complete 5 side plank leg lift rows in 30-seconds before alternating sides.

Kettlebell Swing Part I

Kettlebell Swing Part II

Alternating Lunges

Windmills Part I

Windmills Part II

Squats: Odd Sets

Russian Twists: Even Sets

Side Plank Leg Lift Row Part I

Side Plank Leg Lift Row Part II

Top: Roxy Outdoor Fitness Leggings: Victoria's Secret

How to do Inversions

Recently, inversion poses have been getting the junk worked out of them by yours truly. Honestly, they are not easy for me- not easy at all. Whether it was being sick or just being semi-poor at balancing, I am not sure, but they are nothing like warrior 2.

Fortunately, there are plenty of handy tips and tricks located on that crafty thing we call "internet". Between Pinterest, YouTube, and Instagram (surprising, right?), we are sure to get these inversion poses down!

YouTube

YouTube is probably the most helpful tool for learning how to complete new or advanced yoga poses. Almost every yoga instructor out there has made a YouTube video where they demo a pose they are good at and teach us how to do it. Of course, the downside to this is that anyone can make a yoga demo video, so you wan to be sure the instructors are good and know what they are talking about... Especially when it comes to putting weight on the neck and head. These are a few of the most helpful I have found for inversions.

Tara Stiles is founder of Strala Yoga and has yoga retreats throughout the year. She is a fantastic person for those beginning yoga or those wanting to increase there advanced yoga understanding.

This Inversion demo is a full yoga flow by Yoga Journal. They have fantastic instructors that I have been watching for years! This Inversion Essentials yoga flow may be better for those new to yoga.

Pinterest

Of course Pinterest would have some great resources for anything! Just type "headstand" into the search and you will get all kinds of inspiration and instruction! Plus, there will be plenty of step-by-step pictures for those who prefer picture over video. Here is just one example :)

Instagram

Instagram is a great place to get inspired about your fitness goals, but it has some pretty fantastic instruction as well! One of my absolutely favorites and a pretty recent discovery is LauraSykora, a 36-year old mother of two who is seriously good at inversions! Even better though, she gives how-to's with her pics! This is a fantastic way to learn a bit about inversions along with getting some great tips and a bit of inspiration!