Kettlebell Complex Workout
A kettlebell complex is a series of movements performed back-to-back with little to no rest in between. The goal of this workout is multi-faceted: metabolic conditioning, to tax multiple muscle groups and energy systems simultaneously, and to keep the entire body under a prolonged period of stress. The setup: You need just one medium-sized kettlebell. […]
Cinco Workout
In honor of Cinco de Mayo, this weekend’s circuit workout is 5 super sets, 5 minutes each. This is an AYOP (at your own pace) workout, so exercises are done as many times as possible in the 5 minutes per set! Uno Row 250 meters 10 Goblet Squats Dos 10 Kettlebell Swings 10 Push-ups Tres 10 Touchdown Squats […]
5×15 Workout
Here’s your weekend workout – all you need is 1 kettlebell or 1 dumbbell! This workout is going to work every part of your body – upper, lower, core. You have to do 15 reps of each, so choose your one weight accordingly. Best of luck – it’s a good one! 5 rounds of 15 […]
Total Body Strength Training Workout
Happy Weekend, Warriors! Here is an awesome full-body, single arm, single leg, core intensive, high intensity, strength-training circuit (whew!). And? Yes, there’s more… it’s anaerobic AND aerobic conditioning – all in one workout. Perform each circuit 4 times Circuit 1: See-saw dumbbell floor press – 10 each arm Goblet Reverse Lunge – 10 each leg Single-Arm Farmer’s Carry […]
The Combo Workout
In case you doubted that you could absolutely, positively, beyond a shadow of a doubt, completely exhaust yourself with only four – yes, 4 – exercises, this week’s workout will clarify that! Enter the Combo workout! Perform the following exercises in a circuit fashion for 3 rounds of 10 reps each, resting only as needed. […]
Top of the Minute Workout
Hello Alloy Fit Fam! This week’s workout is Top of the Minute! The good news is that the workout will be done in 24 mins. The bad news is that it’s gonna hurt! As always, don’t forget to warm up and cool down. For this workout you will need a Suspension Tool, a medium-sized Kettlebell, […]
Bust a Move!
Bust a Move Workout! This workout will help you build total body strength, improve your anaerobic conditioning and burn a ton of calories – in just 20 minutes! All you need for this fun workout is a couple kettlebells and a suspension trainer. Pair two exercises together and complete 4 sets of 12 reps of each. […]
Lucky 7 Weekend Workout
Don’t waste your weekend on the couch! The stress and rushing of the week is gone… with no meetings to run off to or deadlines to meet, take a few extra minutes to devote to your sweat sessions! If you’re like most Americans and sit behind a desk all week, then you know, and may […]
15-Minute, No-Equipment Workout
Don’t have time to make it to the gym? Try this 15-minute, total body, no equipment necessary, at-home workout (that’s a mouthful!). If you have a little more time, do it twice! Here’s what you need: a timer This is a “Top of the Minute” workout: you have 1 minute to complete the stated number of reps […]
At-Home Bodyweight Workout
If you’re in Atlanta, this snowy weather and icy roads may have you stuck in the house! So, here is an at-home bodyweight workout you can do on your own! Just because you can’t get to the gym doesn’t mean you can’t get in a GREAT Alloy workout! There are five rounds of four exercises. You […]
