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Balls and Bells #Workout


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What more can I say and you are probably tired of hearing me say it but Heather worked me over on Tuesday.  The workout was challenging but gave me energy.  We did a lot of leg work as you will find and it was back to back to back.  I burned some decent calories too.

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I can’t complain….the Dominican Republic vacation is coming up 2nd week in July and I have GOT to be ready for the beach.  I think these glutes will be ready for the beach.

Try this workout and leave a comment on what you think.

Equipment

Medicine ball

Lat pull down machine

Kettlebell

 

Exercise

 

Reps

Weight

Walking lunges alternating twists w/ medicine ball 20 6 lbs
Lat pull downs 20 30 lbs
Side lunge, squat shoulder press (alternating side lunges) – w/   medicine ball 20 6 lbs
Single leg dead lift – left (w/ medicine ball) 20 6 lbs
Single leg dead lift – right (w/ medicine ball) 20 6 lbs
Jump squat medicine ball touch ground 20 6 lbs
Lat pull downs 20 30 lbs
Side lunge, squat shoulder press (alternating side lunges) – w/   medicine ball 20 6 lbs
Single leg dead lift – left (w/ medicine ball) 20 6 lbs
Single leg dead lift – right (w/ medicine ball) 20 6 lbs
Jump squat medicine ball touch ground 20 6 lbs
Walking lunges alternating twists w/ medicine ball 20 6 lbs
Alternating side lunge, center squat with kettlebell    
Diamond push ups 20 NA
Mountain climbers 30 sec NA
Kettlebell single arm raise, curtsy squat, squat – right 15 6 lbs
Kettlebell single arm raise, curtsy squat, squat – left 15 6 lbs
Diamond push ups 20 NA
Mountain climbers 30 sec NA
Kettlebell single arm raise, curtsy squat, squat – right 15 6 lbs
Kettlebell single arm raise, curtsy squat, squat – left 15 6 lbs
Walking lunges kettlebell under leg pass throughs 20  6 lbs

REPEAT

DONE IN 30 MINUTES

I finished up my EOV but still got down with my green smoothie.

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Apparel:  Under Armour Heat top, Champion capris from Target, PolarFt4 HRM, Asics Gel-Kanayo 18 running shoes, Balega running socks

Disclaimer: This workout was created by a certified trainer based on my current fitness level. Please adjust weight or motion based upon your fitness level. Always consult a physician before starting any new training program

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Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Have fun with us online at Facebook at www.facebook.com/FemmeFitaleFitness

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About Femme Fitale Fit Club

I'm a lot of things such as wife, mother of 2, and career woman but my passion is fitness. You can sum me up as a fitness lifestyle blogger and enthusiast. I started Femme Fitale Fit Club to motivate women to live fit and healthy lives as well as share information on fitness programs, good nutrition, fitness equipment and tools. I love fitness challenges, running, cooking healthy meals, lifting weights, and meeting new people! View all posts by Femme Fitale Fit Club

2 responses to “Balls and Bells #Workout

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