Machine-less Cardio

It’s been crazy busy around here with things picking up at our gym, our wedding anniversary, our first weekend away in awhile and CJ’s baptism/birthday. As you can imagine some things have had to take a back seat over the last few months. For example, my house is not even close to as clean as I would like it and our dinners have been far from gourmet, but I have refused to let fitness take a back seat. Sometimes I cut back a bit or keep my workouts shorter (and more efficient), but training keeps me grounded and even when I’m stressed or feeling really short on time I find that I’m much more productive with a quick workout under my belt.

My beloved Arc Trainer (photo can be seen in my working out with injuries post) is gone. My husband said it was a little ridiculous for us to have an expensive cardio machine in our house now that we are not training people here anymore. I begrudgingly admitted that he was probably right, although I did love using it when I was too tired to do anything else, especially during my pregnancy. Although we own a gym that is only 5 minutes from our house, I usually exercise in the morning while my son is still sleeping.

So what’s a girl to do with no cardio machines and a sleeping baby upstairs? I’m sure this will shock you all, but I usually turn to kettlebells!

Here’s one of my simple (yet, not easy) conditioning workouts. Repeat each round below for 5 minutes. You’ll do 100 swings and 50 snatches in just 15 minutes (and that doesn’t include the jump rope and burpees). I usually use a 32K for two hand swings, a 24K or 20K for one hand swings and a 16K for snatches.

Round 1

• Heavy two hand kettlebell swings – 5 swings every 30 seconds
  note: this ends up being 50 swings in 5 minutes

Round 2

• Heavy one hand kettlebell swings – 5 swings every 30 seconds (R for 5 during the first 30 seconds and L for 5 during the second 30 seconds)
  note: this ends up being 50 swings in 5 minutes

Round 3

• Kettlebell Snatches – 5 snatches every 30 seconds (R for 5 during the first 30 seconds and L for 5 during the second 30 seconds)
  note: this ends up being 50 snatches in 5 minutes or 100 snatches in 10!

Round 4

• Jump rope 30/30 (can progress to 40/20)
• Burpees 30/30 (can progress to 40/20)

Mix it up!

• Make it longer if it’s solely a conditioning day (do each round for 7-10 minutes)
• Once you have done it a few times, try for 6 swings/snatches every 30 seconds
• Use lighter kettlebells and complete 7-10 swings/snatches every 30 seconds
• Stick with all swings
• Stick with all snatches
• Stick with just one size kettlebell and  really focus on technique
• Alternate swings and snatches every minute

You get the idea…

As a side note I went to the awesome Athleta (@athleta_BUR) Grand Opening last Tuesday night at the Burlington Mall (remember when I trained these great ladies?). I need to go back and do some real shopping when it’s a bit less crowded, but I did score this awesome (super comfortable) new shirt.

What’s your favorite go-to conditioning workout (besides running)?