H.O.W. for Wed. August 24, 2011. Hellz Bellz Total Body Fitness. Palm Beach Gardens, Florida

H.O.W.   for  Wed., August 23, 2011, Fitness Boot Camp.

 

 

Kettlebell walking swings

 

Ladder hand drill (lead w R. hand then, L hand on second round)

 

10 Ultimate Sandbag "around the world" into a reverse lunge

 

Sprint around pavillion!  Yes, I said sprint!

 

REPEAT until you feel lovely.  LOL

 

 

 

 Be sure to always maintain "proper" hydration at least 24 hours
before class.  Water is your friend.

Kettlebell "HardStyle" Swing while keeping a neutral spine. Keeps your neck from getting all jacked up!

http://www.youtube.com/watch?v=MQpcH47R4FA&feature=player_embedded

Hellz Bellz Total Body Fitness Boot Camp

H.O.W.   for  Friday, July 29, 2011, Fitness Boot Camp.

"Don't drop the Sandbell!"  30 minute A.M.R.A.P.(as many rounds as possible)

First, we'll do a Kettlebell warm up then .......


You can't put down/drop the sandbell during the 30 minute workout.  Major Burpee penalty for everyone, if the Sandbell gets put down!


Sandbell overhead carry(straight arms!)

25  Leg lifts while holding sandbell overhead .

25 Scissor kicks while holding the sandbell overhead.

25 Sandbell Thrusters

25 Reverse lunges while holding sandbell

Sandbell Run  (not walk)

Repeat!

The goal is to challenge yourself and push each other to get more rounds

 Be sure to always maintain "proper" hydration at least 24 hours before class.

HELLZ BELLZ Total Body Fitness Boot Camp. H.O.W. for July 25, 2011

H.O.W.   for  Monday, July 25, 2011, Fitness Boot Camp.

Learning the Turkish Getup

We will spend the first 30 minutes of class learning the Turkish Getup, without weight, then we will gradually add weight to meet your level of fitness. Done properly, the HardStyle Turkish Getup is a full body workout, even without adding weight! 

The remaining 30 minutes will be a combination of:

50 Kettlebell Swings(two arm)

50 Mountain Climbers (R/L = 1)

50 Kettlebell Swings (right arm)

50 Spiderman Planks(R/L = 1)

50 Kettlebell Swings(left arm)
25 Kettlebell Goblet squats

"Uneven" Kettlebell Farmer's walk.

 Be sure to always maintain "proper" hydration at least 24 hours before class.

Hellz Bellz Fitness Boot Camp July 22, 2011 H.O.W.

50  KB  Duck and Weave

Sandbell run

50  KB Standing Twists

Sandbell run

50 Leg raises holding sandbell overhead

Sandbell run

100 flutter kicks

Sandbell Run

50 KB Thrusters

Sandbell Run

Hellz Bellz Total Body Fitness Boot Camp. "Two Rounds for Time!"

H.O.W.   for  Thursday, July 21, 2011, Fitness Boot Camp.

(10 of each exercise. Two Rounds for Time.)

Kettlebell two arm swings

Situps

Kettlebell one arm swing (Right arm)

Tire Strikes

Kettlebell one arm swing (left arm)
Jumping split squats

 

Kettlebell sumo deadlift high pull 

Situp's

Kettlebell one arm "lawnmower" high pull

Tire Strikes

Kettlebell one arm "lawnmower" high pull ( left arm)

Jumping split squats

Kettlebell  thrusters

Situp's

Ending with............a run around the lake!   OH YEAH!

 Be sure to always maintain "proper" hydration at least 24 hours

"Hard to the Core".....

Today's workout is designed to be a total Quad, Core and Ab burner....

Single leg dead lifts (10 L, 10 R)

Single hand overhead windmills (10 L, 10 R)

Forward lunge with a twist (10 L, 10 R)

Russian Twists (25)

Get up, sit up (10 L, 10 R)

Kettle Bell swings (25)

** Make sure to properly hydrate 24 hours prior to workout.  Water is your friend.  Also, bring your mats today.  We'll be on the ground a lot. **

 

"Hang on, this is gonna hurt!"

 

H.O.W.   for  Tuesday, July 19, 2011, Fitness Boot Camp.

"HANG ON, THIS IS GONNA HURT!"

30 MINUTE  A.M.R.A.P.

WALKING KETTLEBELL  SWINGS

10 ULTIMATE SANDBAG BURPEE'S   

10 SANDBELL WOOD CHOPPERS

HIGH KNEE LADDER DRILL

REPEAT UNTIL YOU CRY!   I'M KIDDING...

 

(Be sure to properly hydrate a minimum of 24 hours before class. Water is your friend!!!!! )

"It's all in the hands....."

We're gonna warm things up today with a Kettle Bell 'Tabatta' then...

WORKOUT

** 3 Rounds of the following **

10 Kettle Bell Flip Squats

Sprint 1 lap

Hand agility ladder drill (left side)

Sprint 1 lap

Hand agility ladder (right side)

Sprint 1 lap

10 Moving plank complexes

Sprint 1 lap

Cool down with a core abdominal burner!!

 (Be sure to properly hydrate 24 hours prior to class!! Water is your friend!)

Hellz Bellz Total Body Fitness Bootcamp. July 8, 2011

H.O.W.   for  Friday, July 8, 2011, Fitness Boot Camp.

"SHHHH........DON'T SAY THE "S" WORD!"

30 MINUTE  A.M.R.A.P.

10  KETTLEBELL  SWINGS

10 SANDBAG SNATCHES /FOLLOWED BY FORWARD LUNGES (L/R)

10 SANDBAG DEADLIFTS

10 SPIDERMAN PLANKS

10 SPRAWLS

 

(Be sure to properly hydrate a minimum of 24 hours before class. Water is your friend!!!!! )

"Tri-" Me a River... Workout for Tuesday July 5th @ 6pm

20 Minute A.M.R.A.P

10 Sand Bell tricep overhead extensions

10 Kettle Bell two arm rows

10 Kettle Bell two arm floor presses

**Remember to bring a mat and/or towel to lay on**

A MUST watch! Great tutorial for learning basic swing movements and avoiding common mistakes

Keep the bell high, hinge at the hips, use your hamstrings and glutes.  Don't squat!   Great tutorial!  A must watch!
http://www.bing.com/videos/watch/video/phil-scarito-shows-you-how-to-do-a-kettlebell-swing/92087308eeb0c6a0dafd92087308eeb0c6a0dafd-1020595470352?q=american+kettlebell+swing+vs.+hard+style+swing&FROM=LKVR5&GT1=LKVR5&FORM=LKVR

Great and simple explaination of the HardStyle Swing with Neutral Spine

Please watch this video a few times and try practicing with a friend watching you.  It is very important to have a "neutral" spine when doing the swing.  Also notice her shoulders stay packed and don't pull way out in front of her as she gains her power from her hamstrings and squeezing of the glutes.  Remember, push your butt back using your hip flexors, do not over bend at the waist or squat at the knees when doing a swing.
http://www.youtube.com/watch?v=MQpcH47R4FA&feature=player_embedded

"HardStyle" Turkish Get Up. Great instruction and execution!

"hardstyle" Turkish Get Up! Awesome instruction.

Great video to learn some basic corrections regarding the HardStyle Kettlebell swing and what not to do!

http://www.youtube.com/watch?v=F2pEXRYE1KQ&feature=related

H.O.W. "Hellz of a Workout!"

H.O.W.   for  Friday, June 24, 2011,  Hellz Bellz Fitness Boot Camp.

"HIGHWAY TO HELLZ!"

1 MINUTE OF WORK, 15 SECOND REST BETWEEN EXERCISES

4 ROUNDS TOTAL

Kettlebell hand to hand swings   (60 seconds)

Rest 15 seconds

Kettlebell goblet squats (60 seconds)

Rest 15 seconds

Kettlebell push press(60 seconds)

Rest 15 seconds

Kettlebell two arm high pull(no sumo). (60 seconds)

Rest 15 seconds

Kettlebell lunge, right leg (60 seconds)

Rest 15 seconds

Kettlebell lunge, left leg ( 60 seconds)

Rest  15 seconds

Repeat 4 rounds.

H.O.W. (Hellz Of a Workout) for June 20, 2011

H.O.W.   for  Monday, June 20, 2011, Fitness Boot Camp.

"CRAZY EIGHTS"  AKA...."THE BEHRUE BUTT BUSTER!"

(A.M.R.U.Y.P.O.  =  As Many Rounds Until You Pass Out.  Only kidding... LOL)

8 Kettlebell figure eight uppercuts &  8 KB Swing complex

8 Ultimate Sandbag Squat/ Spiderman plank complex.  R/L shoulders

8 Sandbell slam bell/high knee touch/Russian twist or Situp Complex

(Be sure to properly hydrate a minimum of 24 hours before class. Water is your friend!!!!! )

H.O.W. (Hellz Of a Workout) for June 9, 2011

"DAZED AND CONFUSED"      30 MINUTE  A.M.R.AP.

20 Kettlebell Swings
Sandbell "straight arms" overhead carry (fast walk or light jog)
14 Sandbell Russian Twists
10 Zercher Squats using the Ultimate Sandbag
High Knee ladder drill, then into a ring ladder drill
Sledge Hammer tire hits   3 L and 3 R

Complete "as many rounds as possible" without stopping.  Be sure to keep yourself "properly" hydrated a minimum of 24 hours before class....Although, we prefer you to always maintain "proper" hydration on a daily basis!

H.O.W. (Hellz Of a Workout) for June 2, 2011

"GET UP!" I SAYS! -----  LEARN THE "TURKISH GETUP" IN CLASS TONIGHT.  THE TURKISH GET UP IS PROBABLY ONE OF THE BEST, OVERALL CORE STRENGTH BUILDING "EXERCISES."   WE WILL FOCUS ON PROPER FORM AND TECHNIQUE WITHOUT USING THE KETTLEBELL.  WE MAY......ADD VERY LIGHT WEIGHTS TOWARDS THE END OF THE INSTRUCTION.  IT'S IMPORTANT TO LEARN THE "MOVEMENT" FIRST, THEN ADD WEIGHT LATER.  TRUST ME, DONE CORRECTLY, YOU WILL FEEL THIS IN ALL THE RIGHT PLACES!

CLASS:  6PM -7PM.     PLEASE BRING A MAT OR LARGE TOWEL IF YOU DON'T HAVE A MAT.   THANKS

H.O.W. (Hellz Of a Workout) for June 1, 2011

"GOT A MINUTE?"   1 Minute at each exercise, with 1 minute of rest between each exercise:

Kettlebell two arm swing ( 1 minute) then rest 1 minute, followed by:
Situps (1 minute), then rest 1 minute, followed by:(etc. etc.)

Kettlebell one arm swing (right arm, 1 minute)
Burpee's ( 1 minute)

Kettlebell one arm swing (left arm, 1 minute)
Jumping split squats ( 1 minute).

Kettlebell sumo deadlift high pull  ( 1 minute)
Air Squats ( 1 minute)

Kettlebell one arm "lawnmower" high pull ( right arm, 1 minute)
Situps ( 1 minute)

Kettlebell one arm "lawnmower" high pull ( left arm, 1 minute)
Burpee's (1 minute)

Kettlebell  thrusters ( 1 minute)
Jumping split squats ( 1 minute)

Ending with............a run around the lake!   OH YEAH!
 Be sure to always maintain "proper" hydration at least 24 hours before class.......although, we prefer you to always be "properly" hydrated each and every day!  Water is your friend!

Gotta love kettlebells! Inspiring story.......

http://worldkettlebellnews.com/the-maestro-from-moscow/


Great site with a lot of inspiring stories!  Kettlebell training is for anyone and everyone!

"Get Fit and Pay it Forward!"    Hope to see you in our next class!

Class #2

H.O.W. for Wednesday 5-11-11 @ 6pm

"The Burner"

....why you ask do we call it that? You'll find out why when you're done....

AMRAP 25 min (as many rounds as possible)

10 Kettlebell Figure Eight Upper Cuts

20 Sandbell Russian Twists

2 High Knee Agility Ladder Drills

10 Sandbag Side to Side Rotations

10 Kettlebell Goblet Squats

Sign up online. 15 students maximum. Reserve your spot now!

H.O.W. - "Hellz Of a Workout!"

Hellz Bellz Total Body Fitness Boot Camp.( for May 1, 2011 )

A.M.R.A.P. (As many rounds as possible in 20 minutes).

30 Kettlebell Swings
30 Sandbell High Knee Touches   15 R, 15 L
12 Sledge Hammer Tire Hits        6 R , 6 L
15 SlamBell Squats
15 Kettlebell Sit-ups

FREE FITNESS BOOT CAMP, THIS SUNDAY, MAY 1ST. 10:OO AM

ARE YOU READY FOR AN AWESOME BOOT CAMP WORKOUT WITH KETTLEBELLS, SANDBELLS, SANDBAGS AND MORE?  ARE YOU READY TO HELP MAKE A DIFFERENCE FOR A NON-PROFIT ORGANIZATION OR CHARITY?  DO YOU WANT TO GET FIT, HAVE FUN AND MAKE A DIFFERENCE?  IF SO, COME TO OUR BOOT CAMP CLASS THIS SUNDAY(DETAILS AND REGISTRATION ON OUR SITE).  THIS CHARITY BOOT CAMP WILL BENEFIT "BIG DOG RANCH RESCUE " OF WPB, FLORIDA.  DONATE WHATEVER YOU CAN:  MONEY, DOG FOOD, BEDS, LEASHES, COLLARS OR EVEN YOUR TIME. 
TOGETHER, WE CAN MAKE A DIFFERENCE!  "GET FIT AND PAY IT FORWARD!"
THANKS!    HELLZ BELLZ TOTAL BODY FITNESS

Fitness Boot Camp May 1st

Our Fitness Boot Camp May 1st, will benefit The Big Dog Ranch Rescue in WPB, Fl.  Your donations will help support dogs in need and give them a second chance.  Please come join us for a day of fun, fitness and charity.  Please LIKE us on Facebook and be automatically entered into a random drawing for a $100 AMEX card!  Wow, how easy is that?  PLEASE JOIN US FOR A DAY OF FUN, FITNESS AND CHARITY!  Together, we can make a difference.
To visit Big Dog Ranch Rescue:   http://www.bigdogranchrescue.org/

Thanks,
Hellz Bellz Total Body Fitness and Boot Camps With A Purpose

Hellz Bellz Fitness Boot Camp

Just a reminder......Hellz Bellz Fitness Boot Camp Class,  May 1st, 10am.  Bring water and and exercise mat, we provide the equipment and kick butt workout!   Your donatations support charity!  "Get Fit and Pay it Foward!"   Don't forget to LIKE us on Facebook and be automatically entered into a random drawing for $100 AMEX card!  Wow, how easy is that?
Thanks
Hellz Bellz Total Body Fitness

New!! Free Fitness App....

There's a new App out there that a friend of ours recently discovered and encouraged us to try.  It's called 'My Fitness Pal' and it's a free App for all iPhone, iPad, Android powered phones, or PC's.   It's proven to be a useful and powerful aid to those looking to keep a 'health' diary so to speak when tracking calories and exercise routines where calories are burned.  It also acts as a social networking center, allowing friends to find each other and leave comments on each others fitness diaries.  You can create a profile tailored to fit you and your life style goals, which will track daily and weekly nutrient intake, calorie counter, food data base, exercise data base, recipe creator, and a graph to monitor weight loss / gain.  Check out the link below and get yourself started today for free!! It makes keeping track fun, innovative and interesting.

My Fitness Pal

Business logo design

We here at Hellz Bellz total body fitness would like to thank Lucy Coombs from the UK for designing our new business logo.  She's an extremely talented graphic arts student and all around incredible person.  She understands our 'Pay It Forward' motto and mentality and was gracious enough to take the time out of her very hectic and busy schedule to help us out.

If you'd like to follow Lucy on Twitter, say hello to her @Lucyanna or check out her web-sites http://lucycoombs.tumblr.com/ and http://www.behance.net/lucycoombs

Thanks again Lucy for believing in Hellz Bellz Total Body Fitness!!

** REMINDER ** We are having our first group work out on Sunday May 1st at 10 am, class space is limited, so if you haven't done so, sign up!! See you there....

Hellz Bellz

Classes coming soon this MAY 2011!!

Check back on our website http://www.hellzbellz.org

for sign up information, class schedule & events.....