Tag Archives: workout

Denver Broncos Super Bowl Victory Workout

02/08/2016 R.C. Liley 4 Comments

I’ll be honest, it didn’t matter to me whether the Panthers or the Broncos won Super Bowl 50. I’m glad Manning claimed his second Super Bowl victory and all, but I’m honestly more excited about turning it into a workout and sharing it here.

Manning’s career should be coming to an end soon, and I mean that in a good way. He has a beautiful family, plenty of income (I’m sure that Budweiser plug at the end helped), and it just makes sense to end on a high note. Just as I hope you can end this Broncos Super Bowl Victory Workout on a high note with a sense of pride and accomplishment.

Using the creative paperweight attached to my shoulders, I took a few key numbers from the big game and thought of what moves would best represent a bronco. Obviously, bucking bronco comes to mind, and I used the numbers 50 (for the Super Bowl), 24 (the Broncos’ final score), 10 (the Panthers’ final score), and 18 (Manning’s number). A little while later, and I give you a workout to get your heart racing and ~~hooves~~ feet moving.

Bucking Broncos Super Bowl Victory Workout

AMRAP (As Many Rounds As Possible) in 18 Minutes:

Run 50 meters

24 Kettlebell Swings

10 Burpees

Rest as needed before repeating rounds, but try not to “fumble” around too long. If you can’t run, do 50 jumping jacks instead. You can use a dumbbell in place of a kettlebell for swings, and make sure to use a weight that’s challenging but allows for good form the entire workout. Just like the work it takes to make it to the Super Bowl, you have to work hard to get the results you want.

I’m not sure what I would’ve created if the Panthers won, maybe rope climbs since, like most cats, they’re great at climbing. Phew, good thing the Broncos won, huh? Try out the “victory dance” and let me know if it was bucking hard or lame as a horse.

If you partied a little too hard during the game, hope you’re on the mends now. Just need to make it through this Monday and then there’s only 4 days left until the next weekend, yay!

Going Strong, Life

An HIIT Kettlebell Workout Routine to do During Nap Time

01/06/2016 R.C. Liley 2 Comments

This HIIT (High Intensity Interval Training) workout routine is perfect for the time-strapped parent (or anyone short on time) as it provides a high-revving training stimulus in 30 minutes or less. That is, of course, assuming you push yourself out of your comfort zone. If there’s one carry-over from my years of marathon training to strength training, it’s learning to push far beyond my level of comfort to reach and/or surpass my goals.

But there are differences. With marathon training, it’s all about doing more; more miles, more time on feet, and essentially, more running! When training for strength, you focus on lifting more weight or adding more sets/reps, but doing too much creates a point of diminishing returns. Muscles need to rest and recover in order to repair themselves and grow stronger, and that means doing less might be best.

That’s an extreme Cliff Notes version as there’s definitely a lot more to strength training than just lift heavy, eat a caloric surplus (focusing on quality food sources), rest, repeat. I could blabber on and on about this topic, but I would need to have a blog devoted entirely to the subject as it is extremely vast. Plus, I have an HIIT routine for the time-strapped parent (or anyone really) I created that I want to share. Hopefully you’ll find it effective.

Once your kid goes down for a nap or you’re graced with a patient child, try this routine for a full-body blast that’ll have you full of endorphins once finished.

hiit, workout routine, fitness, — I’m waiting for you!!

6 Rounds for Time

**6 *Pull-ups or Chin-ups**

10 Burpees

15 Push-ups

10 1-arm Kettlebell Swings (each arm)**

15 V-Ups

*If you can’t do pull-ups/chin-ups, try inverted rows or dumbbell bent rows

**If you don’t have a kettlebell, use a dumbbell or anything you can old and securely swing

I was feeling this the next day and loved it! If you really push yourself, expect to take about 15 to 20 minutes to complete. I added 5 minutes of biking before and after but it’s not required.

Give this routine a try and let me know how you liked it (or didn’t like it) in the comments below. This is also a great finisher after pure strength training with compounds exercises like squat, deadlift, bench, etc.; just shorten it to 3 rounds.

Parents need to keep fit too, and HIIT routines like this allow us to get a good strength and cardio workout in when there’s not a lot of time. If you can (or if nap time was a failure), have the kids join in to let them see how “fun” keeping active is, and you’ll be leading my example.

What are your current fitness goals?

Do you like HIIT routines like this or prefer standard cardio options like running or biking?

Avery Talk

A Baby’s New Year’s Resolution: Master the Kettlebell

01/01/2016 R.C. Liley 2 Comments

This was originally posted on New Year’s Day last year, the beginning of 2015, but wanted to repost to show how much smaller our little girl was. She’s obviously a master at working out now, and only getting stronger! Enjoy the post and Happy 2016 now!

Hi babies, Avery here, and I’m here to tell you Happy New Year!! Oh, and to reveal one of my biggest resolutions for 2015. Can you guess what it is?

I’m staring at it right now.

Yep, this here is what you call a kettlebell. Simply put, it’s a cast-iron ball with one big handle on top. Kettlebells vary in weight from a wimpy 2 pounds to well over 100lbs!

This one is only 45 pounds, and I figure since I saw daddy pick it up and carry it around so easily, I’d like to do the same. So, this New Year, I’m making one of my resolutions to master the kettlebell! Starting today, I’m beginning my journey to increasing strength and endurance with kettlebell training!

*Uuugghhhh* Okay, just need to get a better grip first…

Yak! My foot slipped! Oh yeah, and my grip is all wrong, I need to hold it from the other side. Here we go…

Fine, I’m letting my ego get the best of me. Just because daddy walks around with the weight in one hand doesn’t mean I have to…..yet. For now, I’ll stick with using both hands. Let me just regain my footing here.

Annnnnddddd go! *Grrrrrrr*

Holy diaper explosions, is this thing bolted to the rug?! What is wrong with you, hands?!

I think I need to focus more on my leg power and thrusting in the hips.

Whoa, talk about diaper explosions! I think I had a New Year’s firework just go off!

Nope, I passed the smell test, so I’m good for another go at this kettle…..no, dumbbell. Ha ha ha! Oh yeah, they have those too, crap, I’m already turning corny like daddy! I better work on my strength just to stand up to bullies picking on my corniness. Thanks, dad…….NOT!

Ah ha, I moved it! Take that, heavy ball with a handle!

Guess that answers my question…..it’s not bolted to the rug. Phew, that was an exhausting workout, but I think it’s safe to say progress has been made. Avery – 1 : Kettlebell – 0

And that, my baby peers, is how to start the New Year off right; by attacking your resolutions in full force right off the bat! Don’t put it off, you’ll only find more and more excuses as the days pass. Plus, if you never conquer your goals, mommy and daddy will continue doing things like this to you…

Not my proudest moment, obviously. Anyway, I’m off to work on my other resolution; getting these darn colorful balls in the right colored hole! They aren’t heavy like a kettlebell, but for some reason they keep throwing me off with their 3 different colors.