Saturday, March 9, 2013

Saturday Morning Workout

IT'S SATURDAY MORNING! I know you probably want to sleep in, relax, maybe shop or watch a little basketball... and probably eat lots of chips & sweets and maybe even enjoy a margarita or two. And guess what—do all of it. But between the sleeping in and heading off to enjoy your Saturday, why not get in a quick workout and rev up that metabolism? Let's do it!

workout exercises
Sweatshirt: Nike // Top: Under Armour // Pants: Nike // Shoes: Nike // Kettlebell: Target

  1. TPU-KO's: This stands for T-push-up kick-out. Begin in a push-up position. Lower yourself down into a push-up, and when you come up, kick-out one leg and raise the opposite arm to make a T. Finish by going back to push-up position. 
    • Targets: chest, shoulders, core
  2. Upright rows with a squat: Standing with your feet a little wider than your shoulders and your toes slightly pointed out, lower your body to a squat position with the weight between your legs. Slowly raise the weight to chest-level, making a V with your arms. 
    • Targets: shoulders, quads, hamstrings
  3. Mountain climbers: Begin in a push-up position. In a running motion, switch your legs back and forth. I do these in 3-counts so every 3-times my right leg comes up, that counts as one.
    • Targets: core, glutes, shoulders
  4. Oblique side bends: Standing straight up, one hand on your hip and one hand holding a weight, bend to the side, activating your obliques.
    • Targets: obliques
You can do this in the form of a 10-20-30 workout (10 TPU-KO's, 20 rows, 30 mountain climbers) or do each for a minute. Repeat the set as many times as you like.

And remember—no excuses! If you don't have a kettlebell, use a gallon of milk! After you're all sweaty and your body is energized, it's time to enjoy your Saturday. Let's get fit! 


Georgina said...

LOVE this post! I never knew how to use kettlebells but am so thankful for bloggers like you that are willing to demo for us :)
Definitely inspires me to make sure I workout today, thanks Aunie!

xo Georgina at:

Sil Anderson said...

Great post! I love that you put in these types of posts because not enough bloggers do. I love doing the upright rows myself and I will try the oblique side bends at the gym today, thanks!

Carly Anderson said...

Love this, maybe I should pull my kettlebell out of the closet after this morning's run!


Cody said...

I should do this. Especially since Saturdays are always off.

Eesh said...

Mountain climbers kick my butt!!! And I'm still not pass doing 2 push ups...I do try to plank for at least 20 secs.
Hey, I'm getting there. Great post sugar!


Sara Bengsch said...

This looks like a great workout! Once I'm off my exercise restriction (doctor's orders), I may have to try it.


Kateri Von Steal said...

Great post!

I'm sure this has already been asked, but can you tell me which areas are focused on in each exercise?
That be great!

This would be great to do on the weekend, as I find it is when I am my most lazy!

Annelise @ Aunie Sauce said...

You're so welcome, pretty lady! When I first began using kettlebells, I thought all I could do was kettlebell swings. Now I understand how versatile they are!

Annelise @ Aunie Sauce said...

Thanks Sil! You know, I was having a debate with myself whether I should keep doing these posts or not, because I don't actually think too many people like them... but then I thought, "Wait, but IIIII like them, so why not?" Also, if I'm already in my workout gear, on the way to the gym and I'm *planning *on doing this workout, why wouldn't I just take a couple photos? So that's my mindset and that's why they'll keep coming :) Thanks for your support!

Annelise @ Aunie Sauce said...

Eesh, that's great! 2 will soon be 3 and so on! I am only at 3 pullups so that's what I'm working on! :)

Annelise @ Aunie Sauce said...

Sending get-well vibes! Gotta follow those doc orders!

Annelise @ Aunie Sauce said...

Hey Kateri! Good question... and no, it actually hasn't been asked. I went back in to each of my workout routines and added the TARGET area that the exercise works. So for this post, TPU-KO's=chest, shoulders, core; UPRIGHT ROWS w/ SQUAT=shoulders, quads, hamstrings; MTN CLIMBERS=core, glutes, shoulders; and SIDE BENDS=obliques.

Thank you so much for thinking of that. Don't know why I hadn't before!

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