Thursday, February 28, 2013

Full-Body 10-20-30 Workout

Top: Thrifted Victoria's Secret // Shoes: Nike Free Run // Pants: Champion

Hey fit friends! Last week, I showed you how to do a burpee—which is one of my favorite full-body exercises. Today, we're putting it to action in a brand new 10-20-30 workout.

30 minute workout exercises

The FULL-BODY 10-20-30 WORKOUT:
  1. 10 burpees: Raise your arms above your head, bend over and touch the ground, jump out to a push-up position, do a push-up, jump your feet back toward your hands and then finish by jumping up toward the sky.
    • Targets: full body
  2. 20 kettlebell swings: Standing with your feet a little wider than shoulder-width and keeping your back straight, lower your body to a squat position (kettlebell hanging down). Squeeze your legs, butt and core when you stand, raising the kettlebell to a 90-degree angle with your momentum. Let the kettlebell's momentum take you back to the squat position, but make sure to always keep your back straight.
    • Targets: quads, hamstrings, glutes, core
  3. 30 bent-over rows (15 each side): Stand in a lunge position with your front leg bent at a 90-degree angle and back leg straight, keeping your back in a straight line. Lower and raise the kettlebell. 
    • Targets: back
  4. 1-minute plank: Hold your body stiff and tighten your core while you maintain this position. 
    • Targets: core
When you finish with the plank, that's one set. Repeat the set 5-10 times, or until you're totally sweaty and feeling rock-solid! Let's get fit!

/ / If you don't like/can't do one of the exercises, sub in something else. Remember—if you don't like it because it hurts, that's when you should avoid it. BUT—If you don't like it simply because it's hard, that means it's probably good for you (i.e. burpees, or my personal nemesis—pull-ups!). ♥

26 comments:

Halie said...

I really like these workout routines and tips you give us. And I also really like that mint shirt you're wearing :)

Callie Collins said...

Thanks so much for sharing. I have been contemplating getting a kettle bell. Worth it??

Diary of a Brown Eyed Girl said...

Thanks so much for sharing. I have never tried using a kettle bell.

Annelise @ Aunie Sauce said...

Oh thanks! It's a thrifted find from Victoria's Secret :)

Ashlee! said...

Thanks so much for this! Just out of curiosity, what is your kettleball weight?

Allyssa said...

I love these posts! I'm always looking for workouts to do at home, so this is perfect!

Sara Simonsen said...

I've been considering investing in a kettlebell - any recommendations on where to get a good, dependable, but not super pricey one?

Thanks for posting this, Aunie! You're such an inspiration :)

Sara

Annelise @ Aunie Sauce said...

It's so worth it! I use mine all the time. They're really versatile with what you can do with them!

Annelise @ Aunie Sauce said...

15lbs, but at the gym I usually use 20lbs :)

Annelise @ Aunie Sauce said...

Hey pretty! Mine was from Target. This is the exact one I have, but they have cheaper ones without the DVD :) http://www.target.com/p/gofit-kettle-bell-with-core-dvd-red-15-lbs/-/A-10915410#prodSlot=medium_1_5 so looks like $45, but the price depends on the weight :) they have lots of options!

Georgina Castellucci said...

Thank you for this tutorial! I've always wondered about burpees (from CrossFit) and how to use kettle bells :)
I almost bought some this past weekend but definitely will some soon - I hope this workout series continues!


xo Georgina at: http://notesonlifestylebygeorgina.com

Katherine said...

Great post!

http://therealfoodrunner.blogspot.com

kristine parrish said...

Love, love workouts like these...all my favorites in one set!

Vicki Gonzalez said...

This seems perfect to do in my apartment on those yucky days (or weird SUPER windy ones we've been having here in Houston)!

Sheree H said...

I could definitely do this in my apartment.

Sheree

The Hartungs Blog

thehartungs.blogspot.ca

Lindsay said...

You look great so if this is what you do every day - I'll try it! I do a KettleWorx video most mornings, but I've been worried about what to do when I'm done with the program. It gets really repetitive so I don't want to start the program over, but now I'll try these instead, thanks for sharing!

Cody said...

Oh man. I think I would die one set. You make me feel fat and lazy, but in a good way. I might have to try this now.

Rebecca Kelsey said...

We have the same workout shoes! I'm incredibly happy about that even though it's silly.


Kindness is the best accessory,
Rebecca

Annelise @ Aunie Sauce said...

You know it will! I have found that I REALLY like taking just a couple pics of workout moves right before my Saturday AM workouts. It works great, too, because then I go to the gym (or stay at home) and just do the same workout! :)

Annelise @ Aunie Sauce said...

I mix it up and do different things everyday... that's what helps keep me motivated. Some days it's just cardio, some days it's weights, and other days it's high intensity. Thanks for your sweet comment! When you're finished with your program, I'd love if you try these out and let me know how they go!

Annelise @ Aunie Sauce said...

Wish you could come work out with me! I promise I wouldn't kill you!

Annelise @ Aunie Sauce said...

They're so comfy! :) Shoe twins!

Cody said...

If I lived closer I probably would work out with you. I'd die but I would do it. =]

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