How Farm Girl Stays Fit - After 50 - 30 Minute Workout Fitness
How Farm Girl Stays Fit - After 50 - 30 Minute Workout
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00:00The past few years, people have been asking me to do a workout program or, you know, show
00:05you all what I do as a workout program, but there's so many different things that I do.
00:11I change it up every single day.
00:15I mean, I don't really know exactly what I should show you, but I'd like to show you
00:19what I do on a day that I'm not going to go into the gym, I don't have enough time.
00:25Generally, I like to keep my workouts between 35 minutes and an hour.
00:32The ones that I do at home generally will be around 35-40 minutes.
00:37Generally what I do is pick out between 5 and 10 movements.
00:44I have kettlebells, I've got a 25 pounder and a 35 pounder right there.
00:50So I'll choose, I chose 8 different movements today.
00:55What I generally do is, I'll do the first movement, 20 reps-ish, and then I'll do something
01:06to keep my heart rate up in between movements.
01:09So what I've chosen to do today are burpees, I know everybody loves those.
01:15I'm just going to get started.
01:18I'm going to start with single arm kettlebell swings.
01:20I'm going to do 20 on one arm, 5 burpees, 20 on the other arm, 5 burpees, then I go
01:28to the next movement, which is goblet squats.
01:3120 of those, 5 burpees, and we're going to go like that down the line and do all of the
01:37movements and then look and see how much time has gone by.
01:42And if it's been 15 minutes, we'll do it again.
01:45If it's been 10 minutes, we'll do it 2 more times.
01:50So I'm just going to get rolling.
01:53And when you're doing these, you want to make sure that you're not flailing all over the
01:56place, you want to keep your back straight, I'll do it from the side, and you want to
02:02start out with the kettlebell in front of you and let it swing back, and you use your
02:06hips to thrust it up.
02:08So we'll do 20 of these, and I'm using my 25 pound kettlebell.
02:17When I do the 2 arm kettlebell swings, I use a 35 pounder.
02:23So what is that, about 8?
02:38Make sure you're breathing.
02:4018, 19, 20.
02:47Got my heart rate up a little bit there.
02:50Keep it going.
02:53And this just kind of breaks it up, makes it a little more interesting.
03:08Let's go.
03:3820 more.
04:08I was very winded after that first set.
04:21This arm, burpees, this arm, burpees.
04:24So I took a little break, about 20 seconds, 20 to 30 seconds, and then back onto the next
04:32movement, which is goblet squats.
04:37I have my 35 pound kettlebell now.
04:40I'm going to do 20 of these.
04:44Make sure you go down to about parallel.
04:47Maybe a little below.
05:06Burpees.
05:36Okay, next movement is double arm swing.
05:51Same as the singles, you want to use your hips to move the kettlebell.
05:58Start with the kettlebell in front of you.
06:28Get winded.
06:58Okay, 20 second break.
07:11The next move is a walking lunge.
07:14When you do this move, you want to make sure that your knee does not go out over your toe
07:21as you're lunging.
07:23So, like that.
07:25You want it to be a 90 degree angle.
07:28Poor bear is going to have to move.
07:30And I'm just going to do some walking lunges, 20 of them.
07:34Watch out!
07:53You ready for your five burpees?
08:18Let's do it!
08:23I'm traveling.
08:37The next move is a press.
08:41So, I'm going to stick with my 25 pounder for now.
08:46You want to take it up over your head and just press.
08:52Press.
08:54Press.
09:23Five more.
09:38When you're doing that, you want to make sure to keep your core tight and try not to let your back arch.
09:46You want to keep everything straight.
09:49It could give you a little lower back pain if you're really arching and trying to move that up.
09:54If it's too heavy, grab a lighter kettlebell.
09:57Grab your dog, if you have a little one.
10:00Which is what I do.
10:02And press them.
10:05Burpees!
10:23If you ever want a little break, you can just skip the burpees, or just turn it off for a second.
10:31Next thing, tricep extension.
10:34Overhead tricep extension.
10:37And actually, I think I'm going to switch that.
10:41I'm going to do a Russian twist right now, and then we'll do the extensions.
10:45So with this, get your kettlebell.
10:51And lift your feet up, lean back.
10:56Make sure your back doesn't bend.
11:07So we're going to do Russian twists.
11:10Get your kettlebell.
11:12You want to lean back.
11:14You don't want to arch your back, or – what do you call the opposite of arching?
11:24You don't want to roll your back.
11:25You want it to stay straight.
11:27So go back as far as you can while it's still straight.
11:30While you can still keep it straight.
11:32You can lift your feet off the floor, and then you just take your kettlebell and twist.
11:39Also, you can do it without the kettlebell.
11:44You'll still get a good workout.
11:46And you can just move faster and do 40 instead of 20 with the kettlebell.
11:53So, woo!
11:56Kind of hard to get your balance sometimes.
12:15All right.
12:18Give me five burpees.
12:37And I know when you get tired, you're going to want to give it a little less energy.
12:44So just take a break at those points.
12:46And get to a point where you're not breathing quite as hard.
12:50And you can give it your all.
12:54Now we're moving on to overhead tricep extension.
12:58Get a hold of your kettlebell really well.
13:01Put your elbows next to your ears.
13:04And keep your elbows in as you bend your arms and let the kettlebell travel down to right next to your head.
13:15And you want to keep your core tight.
13:18And you want to keep your elbows in.
13:21So you keep everything kind of a fluid movement.
13:27You can bend your knees a little bit.
13:30I don't know what number I'm on.
13:32I'm going to say seven.
13:40And if you need to, just cut it in half.
13:43Do 10 instead of the whole 20.
13:47And just see where you are at the end of the workout.
13:50If you want more, do it over.
13:53That way you're not – you're getting a good calorie burn.
13:58You're not exhausted.
14:00I think I'm probably at 50.
14:03And my elbows are starting to go out, so I've got to ring it back in.
14:18All right.
14:20Back to the burpees.
14:24My triceps are pretty tired.
14:31Okay.
14:43Next we're just going to do a little bench from the floor.
14:47Bench press.
14:49Grab my 35 pounder.
14:53Okay.
14:56So this move is the bench press from the ground.
14:59I'm going to use my 35 pounder now.
15:03And you just want to make sure you have a good hold of it.
15:08You just do a movement like a bench press.
15:12Keeping your elbows in.
15:14This is another good tricep and shoulder workout.
15:22Make sure you keep breathing.
15:53All right.
16:01There's 20.
16:04Back to burpees.
16:23All right.
16:28So it's been a little over 30 minutes.
16:34I'd say 35 minutes.
16:37And I feel pretty good.
16:40Actually, I have to be in the shower right now.
16:43But I feel like I got a full body workout in a very short amount of time.
16:49You can take it.
16:51You can cut it in half.
16:53You can cut it in quarters just to get started.
16:56Make sure, you know, if your heart rate gets really high, give yourself little breaks.
17:01Skip the burpees once or twice.
17:04And at the end, if you feel like you need to do it again, do it again.
17:09If you need to do it three times, do it three times.
17:13So hope everybody enjoyed it.
17:16I know I did.
17:18If you'd like to see my gym workout video, be sure to click the link in the description below.
17:23Thanks for watching, everyone.