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**