RSSCategory: Workouts

The One Exercise I Do Every Day

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The One Exercise I Do Every Day

Every day is a good day to squat.  I don’t mean lifting weights or trying to hit specific number of squats, I simply mean sitting in a relaxed squat position. It’s amazing how few people do this or simply feel they can’t do it because it’s uncomfortable.  Here’s the thing it’s important.  Being able to […]

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Kettlebell Workout – Get Motivated

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Kettlebell Workout – Get Motivated

Sometimes the best motivation is simply doing it! Work hard this week. 10 Swings 10 Pushups feet raised 10 Swings 10 Renegade Rows Rest for 1 minute and repeat for 6-8 Sets Remember to push yourself but to always keep good technique. The more tired you become the more you will need to focus. Stay […]

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Kettlebell Advanced Workout – Let’s Get Serious!

Kettlebell Advanced Workout – Let’s Get Serious!

Kettlebell Advanced Workout – Let’s Get Serious! This weeks workout is our first advanced kettlebell workout on Rocofit.  We’re moving on to more advanced movements. If this is too advanced for you remember no excuses.  Simply check out one of the more basic kettlebell workouts. We’ve got dozens to choose from. Looking for a simple […]

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Kettlebell and Bodyweight Workout / Inner Strength

Kettlebell and Bodyweight Workout / Inner Strength

This weeks kettlebell and bodyweight workout is the Inner Strength Workout.  There are times where it’s about finding your inner strength to get up and get your workouts in. During these times reflect on the amazing feeling you always have once your workout is done. I’ve never heard of anyone regretting having completed a workout. […]

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Super Sexy Arms Kettlebell Workout

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Super Sexy Arms Kettlebell Workout

Great arms are right up their with great abs.  Here’s a great workout that will have your heart rate up and your arms working hard!  We’re going to work the backs of your arms, biceps and shoulders. Enjoy this workout. Let us know in the comments below how your arms felt and what other body […]

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Exercise To Lift Your Bum – Kettlebell Workout

Exercise To Lift Your Bum – Kettlebell Workout

Lift your bum with the exercises in this workout.  Saggy bums aren’t fun! They also have little to do with aging and more to do with the fact we simply don’t use them.  Here’s a workout sure to not only lift and strengthen your booty but also get it working.  This is important as it […]

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Kettlebell Workout For Moms – With Rocofit Guests

Kettlebell Workout For Moms – With Rocofit Guests

This was a fun workout with two very special guests. Don’t let the laughter and fun fool you, it’s still a tough one. You will need: One Kettlebell and a gymboss timer Kettelbell Swings 30 seconds Burpees 30 seconds Kettlebell Rows 30 seconds Ab Cycles 30 seconds Rest one minute. Repeat 5-7 sets. If you […]

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Back On Track Kettlebell Workout

Back On Track Kettlebell Workout

This weeks workout is a ‘back on track’ kettlebell workout. Sometimes life throws things at you and you can’t quite be on top of your game. That’s ok so long as it doesn’t last long. Here we go: 5 Windmills each side 10 Swings 5 Squats with a dip 10 Swings 5 Press ups with […]

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Fat Scorcher Kettlebell Workout

Fat Scorcher Kettlebell Workout

Short, sweet and intense.  This one is perfect for days your short on time but still want to train hard.  This is a serious fat scorcher kettlebell workout. Set your gymboss timer for 30 second intervals:   30 seconds Kettlebell swings 30 seconds walk out press ups 30 seconds REST 30 seconds Squat and press […]

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What Kettlebell Weight Should You Start With?

What Kettlebell Weight Should You Start With?

Many people are curious about kettlebells and would like to give them a try but they’re not sure what to look for when buying one. They really are the perfect at home training tool.  Watch the video below to find out what the difference between various kettlebells are, what to look for and what weight […]

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Toughen Up At Home Workout

Toughen Up At Home Workout

This weeks workout is all about toughening up.  For this workout you will need a kettlebell and your gym boss timer for your rest periods Workout: 10 Squat and Press 10 Double Arm Swings 10 Planks – with knee to elbow touches Repeat for 8 rounds! Work hard, enjoy your results! Rocofit

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Double Double Workout

Double Double Workout

The title of this workout was inspired by a Canadian memory.  The title is just a bit of fun but the workout is serious! This one will have you feeling that great burn in your arms and legs.  You will need your kettlebell, alternatively you could keep this as a body weight workout. 1) 5 […]

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