Are you a victim of fitness distractions?

You may not know this but fitness distractions can look very similar to fitness opportunities. However there is one big difference between the two. A fitness opportunity get you closer to your goal while a fitness distraction…well it distracts you, it takes you further away from your goals.

So how do you know the difference? Take a look at how much commitment is involved…

Check out Jenna’s website here.

The Booty Maker (30-min Kettlebell Workout)

Welcome to the Booty Maker Workout. This short workout (30-mins or less) is guaranteed to leave you walking funny the next day! If you finish it in 15-min or less your are a legit badass!

Below is the booty maker workout in more detail.

10 rounds total:

  • Round 1 – 20 Goblet Squats + 20 Swings
  • Round 2 – 18 Goblet Squats + 20 Swings
  • Round 3 – 16 Goblet Squats + 20 Swings
  • Round 4 – 14 Goblet Squats + 20 Swings
  • ….
  • Round 10 – 2 Goblet Squat + 20 Swings

The goal is to get done as quickly as possible while maintaining good form. At the end of the workout, record your time and weight of the Kettlebell used. For future workouts, try to beat previous time or use a heavier Kettlebell

Goals for the workout

  • Finish in 15-mins or less
  • Weight of Kettlebell
    • Women 35-lbs* = Badass, 44-lbs = Elite Badass
    • Men 53-lbs* = Badass, 70-lbs = Elite Badass

* I used pounds instead of kilograms (standard used by the Kettlebell “purest”) because…AMERICA! THAT’s WHY!  

30-Min Kettlebell Workout

Short on time? Here is a quick (30-min) kettlebell workout that can be done anywhere (home or gym)…

Here are the details of the workout:

Kettlebell Workout 1

 

7-min AMRAP (As Many Rounds As Possible) – 2, 3, 5 Press (each side) + 10 Goblet Squats

  • More detail – 2 press with the right arm, then 2 press with the left arm, then 10 Goblet squats. Then 3 press with right arm, 3 press with left arm, 10 goblet squats. Then 5 press with right arm, 5 press with left arm, 10 goblet squats. Then start over again (2, 3, 5) continue non-stop for 7-mins. Count and record how many rounds you complete.

Rest 1:30

7-min AMRAP – 5 Windmill (each side) + 12 Swings (Hardstyle)

  • More detail – 5 windmills with right, 5 windmills with left, then 12 hardstyle swings for as many rounds as possible in 7-mins. Count and record how many rounds you complete.

Rest 1:30

7-min AMRAP – 5 clean and squat (each side) + 5 explosive pushups (2 sec hold at bottom)

  • More detail – 5 clean and squat (swing clean preferred but floor clean is OK) with right, 5 clean and squat with left, then 5 explosive push-ups with 2-sec hold at bottom. Count and record how many rounds you complete.

 Rest 1:30

5-min (Finisher) – 5 snatches (each side)

  • As many (snatch) reps as possible for 5-mins. Do 5 snatched on the right, then 5 snatches on the left. The goal is to go for the entire 5-mins without putting the kettlebell down. Your forearms will be ON FIRE!!! Count and record how many snatch reps you complete.

Goals of workout:

  • Maintain good form through out workout
  • Count and record reps or rounds and each time you do the workout try to improve your “score”.
  • Once the workout seems relativity “easy” select the next size Kettlebell (“bell-up”)
  • Have fun and push yourself

ENJOY!!!

10-Week Challenge Results (Hazim Ghanim)

If you are looking for the best program to make a complete healthy lifestyle transformation, look no further than the 10-week challenge.

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Meet Hazim Ghanim 10-week challenge alumni (read about his first challenge), who has been with CKO/2.0 for just over 1.5 years. Over the course of this fitness journey Hazim has had many great successes! He has lost over 35-lbs, completed a CINCO, completed 40-in-40 (4o workouts in 40 days), completed the Spartan Race, and improved his diet…

Besides being an absolute warrior in the gym, what is your day job?

By day I am a stress engineer.

Do you have any hobbies?

I am mostly a home body, I enjoy small projects around the home (right now I am looking at home automation).  I roast my own coffee.

Spartan Strong!

Spartan Strong!

How did you learn about the challenge and was it a hard decision to sign up?

This is my second 10-week challenge, I originally found out about the challenge through my wife, Viridiana. 

What was your favorite aspect of the challenge?  

Having a movie night with Q&A afterwards was great! It was nice to discuss and hear everything challengers had to say.

Hazim and his wife Vir

Hazim and his wife Viridiana

What was the hardest part about the challenge?

This time around I tried pushing myself well beyond 5 workouts a week, and I do not think I achieved this to the best of my ability.

What motivates you to walk through that door day after day and continue to push yourself?

Knowing what I came from, and the changes I have already made, getting the compliments from people and my wife, these things keep me coming back.

Bootcamp at 2.0 Next Level Fitness

Bootcamp at 2.0 Next Level Fitness

What’s one thing you still find yourself struggling with? 

I still struggle with having the mindset to push myself. Sometimes I find myself rushing through a workout, and not giving it my all, or not taking my body to failure.

What would your advice be to some considering doing a 10 week challenge?

Believe in yourself, when you do the 10 week challenge you are gambling on yourself, it should be the easiest decision for you to make.  When I first heard about the 10 week, I thought to myself “I could just do that myself” but it is so much easier having a group of challengers going through the same struggles as you, helping you change your mindset.

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Have you tried any other challenges (with our gym or another)- if so what made this one different?

I have done the 40 in 40 and ‘Cinco’.  Those challenges were great, the difference is having people to rely on.  A community online you can talk to, and relate to.  You’re not on your own.

Working hard at CKO

Working hard at CKO

What can we do better to help you actualize your true potential? 

Funny enough, having the camera in class, someone taking pictures, makes me try harder, if even for that moment, but at the end I usually think to myself that was more that I thought I could do.

Share any relevant information you’d like about yourself that other team members might not know about you (also a good place to talk about any success you have had since joining the challenge)! 

Since starting CKO I have done the 40 in 40, Cinco, and 2 – 10 week challenges, in all I have lost 35lb (16% weight) and changed my diet for good.  It is the most amazing feeling to eat well, and deliciously.

haz2