Single Kettlebell Workout – 6 minutes per round

You’re looking to stay more consistent with your workouts when you don’t have the time to go to the gym. #SkipTheGym could be a great fit. Try it out for free. 

Sometimes, we just need a workout that doesn’t require a ton of equipment. Whether we’re traveling, have to work out at home instead of hitting the gym, or don’t have much workout equipment available to us, having bodyweight (see all my bodyweight workouts here) and limited equipment workouts in our arsenal can help us be so much more consistent with working out.

Without them, we can slip into what I call the “fuck it” mindset. You know what I’m talking about, that moment when we’re weighing trying to fit in a workout vs. crashing on the couch to watch a few Criminal Minds reruns with a can of Mike’s HardER Lemonade, and we go “f it, I’m skipping my workout today.” (Are you making one of the top 3 workout consistency mistakes?!)

I get it. Just a couple weeks ago, Andrew and I were moving into our new condo (learn the full story on my recent IG post). We were painting, moving heavy stuff, herding the dogs, and trying to figure out why the guest bathroom toilet was flushing so dang slowly…all in 100ºF heat. Carting my crazy home gym equipment from our old apartment was the last thing I wanted to do.

I could easily have gone into that “fuck it” place, skipped my workout, and been done. But, instead, I grabbed just one piece of equipment—my kettlebell—and crushed the workout I’m sharing with you today (get free workouts delivered to your inbox every single week for the month of July here).

I had tested it out at our family cabin, and let me tell you, I absolutely loved it. It’s super simple, quick, and will work your entire body. And the best part? You can complete the workout with barely any equipment.

Full body single kettlebell workout breakdown

Full body kettlebell workout. Kettlebell workout video. Fat burning kettlebell workout.

The workout has six exercises that you’ll do for 12 reps each. In between each exercise, we’ll complete 12 kettlebell swings. The kettlebell swings are great for bringing our heart rate up within this strength workout.

Follow along with me real time in this video and repeat the video 2-3x, depending on how much time you have.

This workout is perfect if you’re traveling for the 4th of July and don’t wanna carry around a bunch of equipment. Complete this kettlebell workout with a single kettlebell or dumbbell.

If you enjoyed this workout and want more free workouts, sign up to beta test my newest program, #SkipTheGym. For the month of July, I’ll be sending you free weekly workouts until the program drops on August 1. Grab more info (and get free workouts) here.

{wedding ready workout} my TOP lower body workout

We’re inching closer and closer to wedding season! I don’t know about you but tons of my friends and teammates are getting married in spring/summer 2017. With their weddings around the corner, getting ready to rock their stunning wedding dresses is top of mind. I get it!

That’s why I decided to create my Wedding Ready workout series. I’m putting together three exclusive workouts to get you wedding dress READY.

A few weeks ago, we worked our upper bodies, because many popular wedding dress styles emphasize the bride’s back, shoulders, and arms. But this week, you’re in for a treat, because I’ve put together a Wedding Ready lower body workout, with special emphasis on your glutes and quads.

Having strong, shapely legs is super important for those form fitting wedding gowns (or just for rocking shorts next summer). 

But, in order to make serious changes to our legs, we’ve gotta get some weight involved. Because our legs and butt are our biggest muscles, it’s important to add additional weight when you’re doing a lower body workout. This maximizes our results and ensures we’re not wasting time in the gym.

Your Wedding Dress Ready Lower Body Workout

For today’s lower body workout, we’ve got two 10 minute AMRAPs. The first AMRAP is bodyweight and plyometric. I wrote this circuit to raise our heart rates and get us nice and warm. This cardio primer of sorts will prepare you to lift heavier weights in AMRAP 2.

For today's lower body AMRAP workout, we've got two 10 minute AMRAPs. The first AMRAP is bodyweight and plyometric. I wrote this circuit to raise our heart rates and get us nice and warm. This cardio primer of sorts will prepare you to lift heavier weights in AMRAP 2.

You’ll complete 10 reps of each exercise in AMRAP 1, resting only as needed. Repeat as many times as you can in ten minutes.

Rest for 1-2 minutes before moving into AMRAP 2.

Most importantly? Have fun with it! This one is definitely a toughie, and if you workout with me real time, you’ll see me struggle.

This lower body workout is similar to the quick, effective workouts in my free weeklong fitness challenge. If you’re looking to jumpstart your new year’s fitness goals, there’s no better time than now!

What kind of workout do you want to see next?

{wedding ready workout} My BEST upper body workout to get you wedding ready

Is it wedding season already?! I don’t know about you but tons of my friends and teammates are getting married in spring/summer 2017. With their weddings around the corner, getting ready to rock their stunning wedding dresses is top of mind. I get it!

That’s why I decided to create my Wedding Ready workout series. I’m putting together three exclusive and super effective workouts to get you wedding dress READY.

With the most popular wedding dress styles, the bride’s back, shoulders, and arms are the center of attention. Of course, this leads to lots of questions about how to change the shape of their upper body. We all want toned arms, shapely shoulders, and a strong back, right?

But here’s the thing. Most of the time, when women approach me asking to change the shape of their body, they’re doing incessant cardio, spending hours on the treadmill.

While that may be enjoyable to some, it’s not going to get us the body shape w’ere looking for. That’s why I’ll always encourage them to start lifting weights and working intensely for short periods of time, instead of going to the gym to watch Bones reruns on the elliptical.  Added bonus? We’ll all have extra time to get shit done (wedding planning perhaps).

May 2016

With that in mind, I’ve put together an awesome workout to maximize the benefits of lifting weights while still elevating your heart rate. Add this workout to your weekly routine 1-2x per week and you should start seeing changes to your upper body within a month!

Upper Body Wedding Dress Workout

This sweaty upper body lift will get your heart rate up and tax those shoulders by working in interval style. You’ll complete each upper body exercise for 50 seconds and rest for 10 seconds. Before you rest, complete 60s of the cardio move of your choice.

With the most popular wedding dress styles, the bride's back, shoulders, and arms are the center of attention. Of course, this leads to lots of questions about how to strengthen and tone up their upper body. That's why I've created this wedding dress workout!

Aim for 2-3 rounds of the circuit, resting for 60s between each round.

Looking for more workouts?

This super effective lifting workout is similar to the workouts in my free 7 day fitness challenge!  If you need a bit of help with your workouts and nutrition, definitely join in! We’ll work together towards your goals for the next 7 days, giving you the jumpstart you need to get results.

What kind of workout do you want to see next?

My go-to full body workout

You’re all psyched up to workout, lace up your shoes, and walk downstairs to the hotel gym. You know you want to do an awesome full body workout but as soon as you walk through the gym doors, your mind blanks. Without a workout video to follow, you have no idea what to do. You may even default to getting on the treadmill out of convenience.

This situation sounds all too familiar to me! So many times, I’d find myself in the middle of a hotel gym without a clue of what to do. I followed along with real time videos for most of my workouts at home, so without the convenience of a follow along workout, I was pretty lost.

That’s why I came up with this exact full body workout. This circuit is SUPER easy to remember and do in absolutely any hotel gym.

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Strength and speed: butt and leg workout

Happy Friday, my friends! I cannot believe that Christmas is less than ten days away! With Christmas around the corner, I’ve been crazy busy with holiday preparation.

When life gets busy, with the holiday season in full swing, finding the time to fit in your workout can be challenging. That’s why I default to metabolic workouts in December. This style of workout workout is specifically designed to maximize your workout afterburn, keeping your metabolism revved all day long.

As a mini Christmas present, I’m sharing one of my go-to metabolic strength workouts. This workout is perfect for leg day.

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How much weight should I lift?

You walk into the gym, ready to work out. You head over to the weight section, look in the mirror and realize you have no idea what to do, even though you know you’d like to be weight lifting. Sound familiar?

When I first started lifting weights, I had no idea what to lift. I’d follow along in workout videos and just pick up exactly what the instructor used. When I stopped getting results, I had no idea why.

I’ve recently been getting lots of questions from women who are not super comfortable in the free weights section of the gym. Braving all the bros working their biceps leaves them feeling intimidated, not knowing how to approach the weight rack. That’s why I’ve decided to write a series on Mastering the Weight Room.

At the end of the series of blog posts, you’ll be confident in approaching that free weight section with ease.

I've recently been getting lots of questions from women who are not super comfortable in the free weights section of the gym. Braving all the bros working their biceps leaves them feeling intimidated, not knowing how to approach the weight rack. That's why I've decided to write a series on Mastering the Weight Room. At the end of the series of blog posts, you'll be confident in approaching that free weight section with ease. This week we are tackling step 1: deciding which weight you should pick up :)

This week we are tackling step 1: deciding which weight you should pick up 🙂

Selecting the correct weight

When you’re getting ready to workout, all you need to do is ask yourself three questions to choose the appropriate weights.

What are your goals?

Your goals determine how heavy you need to lift, so it’s important to identify what’s most important to you.

For most women, 10-12 reps will be ideal. This rep range is ideal if you are looking to tone up and lose some body fat. If you’re looking to gain endurance, increase your reps (12-15), and if you’re looking to put on lean muscle, decrease your reps (8-10).

weight

Rule of thumb: if you’re looking to put on lean muscle, you want to lift heavier and complete fewer reps.

What part of your body are you working?

Depending on whether or not you are working your upper or lower body determines how heavy you should lift. In general, women have more muscle mass on their lower body, so this requires heavier weights. With your upper body, you’ll likely lift less weight. When I’m lifting for my upper body, I grab a set of weights that is 2-5lbs more than I “think” I can lift. I’ll perform as many reps as I can with that weight and drop down as needed.

weight lifting

This is why I recommend having two sets of dumbbells, one heavier for your lower body and one lighter for your upper body.

What type of workout are you doing?

I can generally squat with 45lb dumbbells with good form but that doesn’t mean I automatically grab the 45lb DBs whenever I am going to squat.

If I am doing a more metabolic style (think, HIIT or strength training on an interval timer) workout, I’ll definitely use lighter weights. For the majority of my workouts, using weights ranging from 5-20lbs should be perfect.

woman push upWith these three questions, you’ll have your bases covered. Be sure to check in with yourself after each set. If the weight gets too heavy or light, be sure to mix it up so that you can still hit your allotted number of reps.

Stay tuned for the rest of the series. If you have questions or things that confuse you in the whole weight lifting realm, let me know in the comments below!

What’s one thing about weight lifting that still confuses you?

Wednesday WOD: 25th birthday HIIT workout

Hey friends! Happy Workout Wednesday! It’s also a huge day for me, because it’s my 25th birthday!

Twenty-four has been a crazy year. I moved to Texas, joined a new Google team, started a blog and coaching business, and discovered so much about myself. Truthfully, I can’t wait to see what 25 will bring. I’ve got lots of awesome projects in the works that I’m excited to share with you.

But, back to today.

As you know, every Wednesday, I share a workout. So in true Katherine Lynn Fitness fashion, I decided to write up a special workout and celebrate my birthday by sharing it with you!

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Wednesday WOD: Three in One Chained Complexes

Happy final hump day of September, my friends!

The truth is, I cannot believe that we are almost DONE with September. Before we know it, it’ll be Halloween, and I, for one, can’t wait for October. The first two weeks of October bring a LOT of crazy:  my one year anniversary in Austin, Andrew’s birthday, a long trip home, and my 25th birthday celebration.

With so much going on, fitting in workouts can be a challenge. Getting to the gym is really hard when life gets busy, so I see lots of my clients and friends skipping workouts or resorting to steady state cardio (like running or walking outside).

Now, don’t get me wrong, any activity is better than no activity. But the truth is, weighted, resistance based training should be included in your exercise routine, regardless of where you are, gym or living room. Enter today’s workout. 

Well, I guess I shouldn’t get ahead of myself!

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Weight Lifting for Women: Five Rules

If you know you should be lifting weights but don’t know where to start, this is for you. Maybe every week you walk into the gym, head over to the weight section, you look in the mirror and realize you have no idea what to do.

Sound familiar? I thought so.

As a personal trainer, I help women strength train for results. Every program I write includes lifting weights and follows a set of rules.

These rules will guide you every time you step into the gym.

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