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Dirty Thirty Workout

November 6, 2013 by Hillary 19 Comments

It’s time to get dirty.

I may look sweet and innocent, but don’t let that fool you — I can create a wicked tough workout.

I did this workout Sunday (in approximately 20 minutes). It wasn’t actually all that brutal in the moment — heavy, but not huff and puff until your lungs burst status.

Then there was Monday. My inner thighs were screaming sore… hurts-to-squat-on-the-toilet sore; yes, you know what I am talking about.

Don’t let that frighten you though; soreness = smiling muscles.

I hope you enjoy this CrossFit-inspired workout… and don’t be afraid to get a little dirt on your hands.

dirty30

strong

<<@hillontherun>>

What You’ll Need

  • 1 kettlebell
  • 1 athletic sandbag OR substitute 1 pair of heavier dumbbells

Exercises

  1. kettlebell swings
  2. weighted lunges — sandbag on my shoulders
  3. plie squats + high pull
  4. single arm swings
  5. single arm high pulls
  6. thrusters
  7. hang cleans
  8. weighted squats — sandbag on my shoulders
  9. speed skaters — hold a kettlebell with two hands; step to the right, cross your left leg behind you as you raise the kettlebell up into the high pull position; bend your knees and lower the weight outside your right leg; repeat on the other side
  10. burpees

Notes

  • For Exericses #1, 4, 5, and 9, I used one 25lb. kettlebell
  • For Exercise #2, 3, 6, 7, and 8, I used one 35lb. athletic sandbag

If you do not have access to a sandbag, here are alternatives:

  • lunges: hold one dumbbell in each hand
  • plie squats + high pull: use one kettlebell
  • thrusters: use two dumbbells
  • hang cleans: use a barbell
  • weighted squats: hold one kettlebell

* * *

What exercises are guaranteed to make your muscles scream?

Filed Under: Fitness Tagged With: At-Home Dirty Thirty Workout, CrossFit-Inspired Dirty Thirty Workout, Kettlebells, Sandbag Workout, Workout Wednesday

Burpee {Arm} Burner

July 24, 2013 by Hillary 10 Comments

Believe it or not, I love burpees. I know, I’m one of those people (they’re hard to find!). Most everyone detests the full-body cardio push-up exercise… not I. Burpees are effective, and they are challenging. They are cardio, and they are strength.

I call this workout the Burpee Arm Burner; in actuality, it is a full-body workout with an upper-body focus.

burpeeburner

What You’ll Need:

  • 1 kettlebell, 15-35lb. {I used 25lb.}

Exercises:

  • Kettlebell Swings
  • Push-ups
  • Burpees

For each of the 10 sets, decrease the swings by one rep and increase the push-ups by one rep. Finish each set with three burpees.

55 kettlebell swings / 55 push-ups / 30 burpees total

Yesterday, I posted my very first Instagram video demonstrating the three moves. Follow me @hillontherun to see it in action.

IMG 1959Notes:

  • You can modify the push-ups to make them more or less difficult: knee push-ups / tricep push-ups / hand-release push-ups.
  • You can modify the burpees by eliminating the push-up and/or jump for a less intense version.
  • This workout only takes +/- 10 minutes to complete. I would recommend adding it to another workout for a sweat-dripping good time :) 

Do you enjoy burpees and running? The Dirty Burpee Workout is just for you then. Oh, and if you want to join my burpee fan club, I’d be happy to have you.

* * *

What’s on deck for your Workout Wednesday?

 

Filed Under: Fitness Tagged With: Burpee Arm Burner, Burpees, Kettlebells, Workout Wednesday

recipe for a {happy} morning.

April 25, 2011 by Hillary 12 Comments

Gooood morning!

Need a recipe for a {happy} Monday morning!?

1. Jump out of bed at 6:30am after an awful night tossing + turning (dang you, windy weather).

2. After getting dressed, quietly break into the fresh batch of homemade granola bars sitting on the counter and take a couple bites to replenish your low blood glucose.

3. Drive to the gym – traffic free – and bust out a 30-minute kettlebell workout before 8:00am.

I did the 8 kettlebell moves to rev your metabolism via Women’s Health + a handful of my standard moves using a 14lb. bell.

Repeated for 3 sets:
  • around the body – 10 reps ea. side
  • side dips – 10 reps ea. side
  • bent row – 10 reps ea. arm
  • dead lift – 10 reps
  • “double-handed raise bell from knees to chest” – 10 reps
  • figure 8 – 10 reps
  • swing – 20 reps
  • squat – 10 reps
  • windmill – 10 reps ea. side
+ 10 half get-ups ea. side and additional abdominal moves

I hope I’m sore tomorrow!

4. At 8:00am, sponteously attend a cycle class and pedal strong with a new instructor and pumping playlist.

5. Jump off the bike after ~30 minutes to return home for a complete breakfast: OIAJ + iced coffee.

Recipe for {cinnamon apricot almond} OIAJ:

  • 1 empty (roasted + crunchy) almond butter jar
  • 1/3 c. unsweetened almond milk + 2/3 c. water
  • 1/3 c. steel cut oats
  • 2T chopped dried apricots
  • 2 tsp. chia SEEDS
  • cinnamon + vanilla
  • Topped with: 1T toasted pecans, 1 tsp. crushed cinnamon grahams, 1 tsp. unsweetened coconut

010

009

011 

 

 

 

 

 

 

 

 

6. Take a hot shower, slip on a cozy sweatshirt + old pair of jeans and use your endorphins to seize the remainder of your day with a smile :)

Filed Under: Uncategorized Tagged With: Kettlebells, Women's Health Magazine

burn baby, burn.

January 19, 2011 by Hillary 26 Comments

Oh, hello!

me

me II

Today I practiced my inner Skinny Runner… taking photos of myself that is, not the speedy running. I’m not rocking any SR tan either, but I am rockin’ my newest favorite additions to my wardrobe – my Nike Frees and Champion empire top.

 image

 

 

 

 

 

 

 

 

This was the outfit that I wore to my first-ever kettlebell class. I’ve been wanting to try kettlebells for a while – as they seem to be the newest craze in workout world – and tonight was my last chance to try the class at my gym for free. How’d it go? Well, I can barely put one foot in front of the other right now without cramping up. The only bells available by the time I got to the class were 18lbs. – uh oh! I ended up using 10lb. dumbbells for a lot of the exercises and still felt the burn. I haven’t decided yet if I want to pay money to put myself in that much pain twice a week ;)

After class, I tried to “run it out” for a mile around the indoor track, but had little luck. I hopped on the elliptical for another mile, but my legs still feel like solid cement. I gave the foam roller a shot last. I hope I can get out of bed in the morning!

What new fitness activity/equipment have you discovered recently?

* * *

Just wanted to put in out there that I’ve been dealing with a bit of writer’s blogger’s block; but because quality over quantity is more of value to me for NN on the Run, the posting around here may be shy of routine. I still have a couple recipes I want to share soon, and will keep ya’ll updated with my training, interning, and college life: semester eight.

image

I’ve got it all organized with Google Calendar :)

  • Life
  • Blog
  • Internship
  • School
  • Tasks
  • Training

… that about covers it!

Going to crawl into bed and read my book – just 40 pages to go!

Hill

 

Of Possible Interest:

  • Beginner-Friendly Kettlebell Workout
  • My newest song obsession: Jar of Hearts
  • I want to try this salad. Don’t you?

Filed Under: College, Life Tagged With: Google Calendar, Kettlebells, Nike Frees

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Leavenworth, WA • Where To Eat🍴 I was expect Leavenworth, WA • Where To Eat🍴

I was expecting all things beer, brats and pretzels in Leavenworth (not really my jam) 🍺🥨🧀, and while there’s plenty of it, I was delighted to find plenty of delicious eats for my “foodie” taste. 

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