Monday, December 23, 2013

HELLZ BELLZ TOTAL BODY FITNESS: BOYNTON BEACH, FLORIDA 33472




 Monday , December 23,  2013.  Hellz Bellz (H.O.W.)
 
" THE 12 ROUNDS OF CHRISTMAS !!!!"
 
 
 
 
12  Rounds
 
12 Kettlebell Two Hand Swing  (35 lb & 25 lb)
 
12 Kettlebell Single Hand Swing ( 6 R, 6 L)  (25lb & 20 lb)
 
12 Kettlebell Figure 8 Upper Cuts.  ( 15lbs)
 
12  Kettlebell  Forward Lunge  (15lb or 20lb) 
 
12 Kettlebell Reverse Lunge  (15lb or 20 lb)
 
12 Kettlebell Thruters         (15lb or 20 lb)
 
12 Kettlebell Sumo Deadlift High Pull  (30 lb and 25 lb)
 
12 Tire Hand Walk ups  (maintain proper plank!)
 
Run 200 meters.
 

Wednesday, December 18, 2013

Hellz Bellz Total Body Fitness: Boynton Beach, Florida 33472




 Wednesday, December 18,  2013.  Hellz Bellz (H.O.W.)
 
" YOU ATE HOW MANY CHRISTMAS COOKIES?!!
 
 
 
 
5  Rounds
 
10 Kettlebell Two Hand Swing
 
10 Kettlebell Duck n Weave
 
10 Kettlbell "curtsy" lunge
 
10 Sandbell Slams
 
10 Jump Squats
 
10 Hand Release pushups
 
10 Spiderman Planks
 
10 Leg Lifts
 
10 Situps
 
TIRE DRAG !

Monday, October 14, 2013

Hellz Bellz Total Body Fitness. Boynton Beach, Florida 33472




 Monday,  October 14, 2013.  Hellz Bellz (H.O.W.)
 
It's a BELLZ of a Monday! 
 
 
 
 
7 Rounds
 
10 Kettlebell Two Hand Swing
 
10 Kettlebell Single arm swings
 
10 Kettlbeel Push Press
 
10 KB Sumo Deadlift High Pull
 
10 KB Squat
 
10 KB clean and pres
 
10 KB Plank row

Thursday, October 3, 2013

Hellz Bellz Total Body Fitness. Boynton Beach, Florida 33472



 
 Thursday,  October 3, 2013.  Hellz Bellz (H.O.W.)
 
" SWWWWWWIIIIINNNNNGGG!!!"
 
 
 
 
 
100 Kettlebell swings
 
200 meter overhead sandbell carry
 
400 meter sandbell run
 
Cannot put bag down, nor can you walk vs. run w bag!
 
 
75 kettlebell swings
 
200 meter overhead sandbell carry
 
400 meter sandbell run
 
 
50 kettlebell swings
 
200 meter overhead sandbell carry
 
400 meter sandbell run
 
 
25 kettlbell swings
 
200 meter overhead sandbell carry
 
400 meter sandbell run
 
Finish with 100 Russian twists w sandbell!
 
 

Thursday, September 5, 2013

Hellz Bellz Total Body Fitness. Boynton Beach, Florida 33472




 Thursday,  September 5 , 2013.  Hellz Bellz (H.O.W.)
 
" 100 !!!  DO I HEAR 100 ???!!"
 
 
 
 
 
100 Kettlebell swings
 
100 Kettlebell High pulls
 
100 Kettlebell lunges
 
100 Air Squats
 
100 Sit ups
 
100 Spiderman Planks
 
and for dessert.......800 meter run.  Oh yummy!
 
 
 
 
Please start hydrating with water now, not 10 minutes before class.  Thanks!

Sunday, August 25, 2013

Hellz Bellz Total Body Fitness. Boynton Beach, Florida 33472





 
 Monday,  August 25 , 2013.  Hellz Bellz (H.O.W.)
 
" JUST ANOTHER MANIC MONDAY!"
 
 2 ROUNDS!
 
1 Mile Run
 
50 Kettlebell swings
 
50 Situps
 
50 Jump Squats
 
50 Lunges
 
50 Sandbell slams
 
REPEAT ALL!!!


Thursday, August 22, 2013

Hellz Bellz Total Body Fitness. Boynton Beach, Fl 33472



HELLZ BELLZ TOTAL BODY FITNESS


H.O.W.  

AUGUST 22, 2013



"CRAZY EIGHTS!!"

(A.M.R.U.Y.P.O =  As Many Rounds Until You Pass Out!   Just Kidding...LOL)


20 Minutes

8 KB  figure eight uppercuts and 8 KB swing complex

8 Ultimate Sandbag Squat/ Spiderman Plank complex (R/L = one spiderman)

8 Sandbell slam bell/  high knee touch/ Russian twist complex

Wednesday, August 21, 2013

Hellz Bellz Total Body Fitness. Boynton Beach, Fl 33472 WWW.HELLZBELLZ.ORG

HELLZ BELLZ TOTAL BODY FITNESS.  BOYNTON BEACH, FLORIDA  33472



 Wednesday,  August 21 , 2013.  Hellz Bellz (H.O.W.)
 
" HAPPY HUMP DAY!!!!!!"   "HUMP THIS!!!"" 
 
 
1 Mile Run
 
Then.........   3 rounds:
 
20 Kettlebell Single Arm Swings.  (10 R, 10 L)
 
10 Ultimate Sandbag Cleans into a squat/back lunges/front lunges
 
10  Burpee/ Tractor tire step up's or jump up's
 
10 Sledgehammer hits on tractor tire.  (5 R, 5 L)
 
 

Sunday, August 11, 2013

Hellz Bellz Total Body Fitness. Boynton Beach, Florida 33472









Monday,  August 12 , 2013.  Hellz Bellz (H.O.W.)
 
"I don't like Monday's"
 
 
 
1 mile run.
 
Then.........   3 rounds:
 
20 Kettlebell figure 8 uppercuts
 
20 Kettlebell sumo dead lift high pull
 
20 Kettlebell push press
 
20 Kettlebell "curtsy" reverse lunge
 
20 Hand walk ups on tractor tire
 
20 Jump squats
 
20 forward lunges
 
20 bicycles
 
20 sit ups
 
20 leg lifts


Tuesday, July 23, 2013

Hellz Bellz Total Body Fitness. Boynton Beach, Florida 33472 www.hellzbellz.org



 Tuesday,  July 23 , 2013.  Hellz Bellz (H.O.W.)
 
"YOUR LUCKY NUMBER IS.......100 !! "
 
H.O.W
 
 
100  Russian Kettlebell Swings (Form, not speed!!!)
 
100  Elevated Pushups   (AKA  "grass chewers") 
 
100  Situps
 
100  Leg Lifts
 
100  Scissor Kicks(aka.. flutter kicks)
 
100  Jumping Squats

Friday, July 12, 2013

Hellz Bellz Total Body Fitness. Boynton Beach, Florida 33472




Helz Bellz Total Body Fitness.

Thursday,  July 11, 2013

H.O.W.

1 Mile Run
100 Situps
100 KB Lunges
10 KB Clean and Press
10 Pushups
Then.....
75 Situps
75 KB Lunges
10 KB clean and Press (10 each arm)
10 Pushups
Then
50 Situps
50 KB Lunges
ETC, ETC (then 25, then 10)

Wednesday, July 3, 2013

Hellz Bellz Total Body Fitness. Boynton Beach, Florida 33472

Hellz Bellz Total Body Fitness.
www.hellzbellz.org


Wednesday,  July 3 , 2013.  Hellz Bellz (H.O.W.)
 
" STRONG IS THE NEW SEXY!"
 
5 ROUNDS FOR TIME.
 
Uneven kettlebell farmers walk
 
Tire drag
 
10 Hand walk ups on the tractor tire
 
20 Slam Bells
 
20 Spiderman Planks
 
 
 
 
Warm-up:    Leg Lifts, Scissor Kicks, Scissor Splits
 
 
Please start hydrating with water now, not 10 minutes before class.  Thanks!

Tuesday, July 2, 2013

Hellz Bellz Total Body Fitness. Boynton Beach, Florida 33472



Hellz Bellz Total Body Fitness
www.hellzbellz.org



 Tuesday,  July 2 , 2013.  Hellz Bellz (H.O.W.)
 
" BLAME DENISE"
 
1O ROUNDS
 
10 Overhead KB Swings
 
10 KB  High Pull
 
10 KB Squats
 
10 KB Push Press
 
10 KB Plank Row ( 5 left, 5 right)
 
10 KB  "lawnmower" pull  (5 left, 5 right"
 

Wednesday, June 26, 2013





Hellz Bellz Total Body Fitness.  Boynton Beach, Florida.  33472
www.hellzbellz.org


 Wednesday,  June 26, 2013.  Hellz Bellz
(H.O.W.)
 
" Buck Furpee's!"
 
10 Kettlebell Burpee's ( burpee into a KB sumo deadlift high pull)
 
10 Jumping squats.
 
Hand Ladder Drill
 
Run 800 meters
 
Then........repeat but Run 600 meters, next round repeat but run 400 meter, then 200 meters
 
 
 
 
Warm-up:  walking kettlebell swings.

Tuesday, June 25, 2013





 Tuesday,  June 25, 2013.  Hellz Bellz (H.O.W.)
 
" This is gonna Suck!"
 
 
Hellz Bellz Total Body Fitness.  Boynton Beach, Florida  33472
 
H.O.W. for Tuesday, June 25, 2013
 
"This is gonna Suck"

4 Rounds 
 
Kettlebell walking swings
 
400 meter run ( cause ya ain't gonna get better unless you keep running!)
 
20 Tractor Trailer Tire step ups while holding sandbell
 
10 Sledgehammer strikes  (great core exercise....)
 
10 Mountain climbers
 
5 Hand release push ups. 
 
 
 
 
 
Warm-up:  practice our Kettlebell swings. 
 
 
Please start hydrating with water now, not 10 minutes before class.  Thanks!


Thursday, June 20, 2013


Hellz Bellz Total Body Fitness.  Boynton Beach, Fl 33472


 
 Thursday,  June 20, 2013.  Hellz Bellz (H.O.W.)
 
" Round n Round We GO!!!
 
10  Rounds
 
 
10  Kettlebell  Thrusters
 
10  Sandbell High Kneee Touches (squeeze that gut!)
 
10  Leg Lifts/ Leg Split combo's (legs don't touch ground!)
 
100 meter SPRINT !!!   (start off approx. 50% of max speed and gradually increase to prevent muscle pulls).
 
WARM UP:  4 ROUNDS OF 10 KETTLEBELL SWINGS.  TAKE YOUR TIME AND FOCUS ON PROPER FORM, NOT SPEED.
 
 
 
Please hydrate properly!!!
 
 
 
 
 


Wednesday, June 19, 2013

Hellz Bellz Total Body Fitness.  Boynton Beach, Florida 33472



 Wednesday,  June 19, 2013.  Hellz Bellz (H.O.W.)
 
" Don't be a Drag!"
 
8 Rounds
 
 
10  Kettlebell  "Lawnmower" High Pulls
 
10 KB Plank Rows
 
10 KB Swings
 
Tire Drag.


Friday, June 14, 2013



Hellz Bellz Total Body Fitness:  Boynton Beach, Florida 33472
www.hellzbellz.org


 
 Monday, June 17, 2013.  Hellz Bellz (H.O.W.)
 
 
5 Rounds,  as fast as your little legs can move you!
 
 
"IT'S COMPLICATED" 
 
10 Kettlebell  "duck n weave"
 
10 Kettlebell  figure 8 uppercuts
 
High Knee hurdles
 
400 Meter sandbell run
 
 
 
 
Warm-up:   30 KB Swings.  10 HR pushups, 10 Burpees, 10 Jumping Jacks.
 
 
Please start hydrating with water now, not 10 minutes before class.  Thanks!


Sunday, June 9, 2013



Hellz Bellz Total Body Fitness.  Boynton Beach, Florida.
http://www.hellzbellz.org



Monday, June 10 2013. Hellz Bellz (H.O.W.)


5 Rounds.


40 Kettlebell Swings


30 KB Sumo Deadlift High Pulls


20 KB Squats


10  Tire/hand walkups


10 Sledgehammer strikes



Warm-up: 20 Leg Lifts. 20 Jumping Jacks. 20 Lunges.



Please start hydrating with water now, not 10 minutes before class. Thanks!

Sunday, May 12, 2013

Monday, May 13, 2013. Hellz Bellz (H.O.W.)

Hellz Bellz Total Body Fitness
www.hellzbellz.org

H.O.W
5 Rounds.

20 Kettlebell Thrusters
15 Sandbell behind the head "Tricep Lifts"
10 Sandbag "around the world" into a reverse lunge L/R = 1
1 Ladder hand drill
1 Tire drag
Warm-up: 20 jumping air squats. 20 Spiderman planks, 20 burpee's.

Wednesday, May 1, 2013

HELLZ BELLZ TOTAL BODY FITNESS: BOYNTON BEACH, FLORIDA
 
H.O.W
 
 
 
 
Wednesday, May 1,  2013.  Hellz Bellz (H.O.W.)
 
5 Rounds.
 
"Bea's Knee's"
 
25  Kettlebell Swings  (35lbs)
 
20 High Kneee Touches (20lb sandbell)
 
15 Sumo Dead Lift High Pulls (35lbs)
 
10 Burpees
 
5 SandBell Slams (20lbs)
 

Monday, April 29, 2013

 HELLZ BELLZ TOTAL BODY FITNESS:  BOYNTON BEACH, FLORIDA.

H.O.W.


Monday, April 29  2013.  Hellz Bellz (H.O.W.)
 
5 Rounds.
 

 
50 Kettlebell Swings
 
50 Leg Lifts
 
10 Sledgehammer hits (5L/5R)
 
10 Tire step ups
 
10 Burpees
 

Tuesday, April 16, 2013

Wednesday, April 17 2013. Hellz Bellz (H.O.W.)
 
Hellz Bellz Total Body Fitness:  Boynton Beach, Florida
 
 
H.O.W
50 Kettlebell Swings
1 Ladder hand drill
20 Sandbell Slams
20 Sandbell High Knee Touches
800 Meter Sandbell Run............THEN.....
30 Kettlebell Swings
1 Ladder Drill(start opposite end as first time)
10 Sandbell Slams
10 Sandbell High Knee Touches
600 Meter Sandbell Run...... THEN.............
20 Kettlebell Swings
1 Ladder Drill (start opposite end)
10 Sandbell Slams
10 High Knee Touches
400 Meter Sandbell Run............ THEN.....
10 Kettlebell Swings
1 Ladder Drill
5 Sandbell Slams
5 High Knee Touches
200 Meter Sandbell Run.

Monday, April 15, 2013

 HELLZ BELLZ TOTAL BODY FITNESS:  BOYNTON BEACH, FLORIDA
 
H.O.W.
 
 
Monday, April 15, 2013.  Hellz Bellz (H.O.W.)
 
5  Rounds
 
10 Single arm, KB swings(10 L, 10 R)
 
10 Sledgehammer strikes(10 L, 10 R)
 
10 Burpees
 
10 Hand release push ups
 
10 Spiderman planks
 
200 meter tire drag

Sunday, April 7, 2013

WHY SHOULD I WORKOUT AT HELLZ BELLZ TOTAL BODY FITNESS?

I'm not much of a "blogger" as you can probably tell from scanning thru my blog.......However, today, I felt the need to write something and please forgive me if my thoughts start to ramble.  I was thinking, "why would "someone," or better yet, why would "I" want to workout at Hellz Bellz?  For me, to be able to exercise, outside in the fresh air, is a total bonus!  After all, we do live in beautiful South Florida!  We spend countless hours in our cars, then into our stuffy offices, which probably haven't had a breath of fresh air in them in decades. BLECK!   We are usually spending most of our days, sitting or should I say, slouching in chairs, staring at computer screens, then we jump into our cars and sit in traffic.  We run around like chickens without heads, doing this or that, for everyone else but rarely ourselves!   I guess the creation of HELLZ BELLZ  was twofold. One is to be SELFISH and two, is TO PAY IT FORWARD!   "Say what???"  "You want me to be selfish and also to give back?"  LOL   YES!!!!   My hope and desire is to inspire you to be selfish enough to do something for yourself.  To finally, start that exercise program(whatever it may be......), and take care of yourself, right NOW!  My second hope and desire is for you to PAY IT FORWARD!..... There are no rules for Paying it Forward.  It can be thru donations to non-profit groups, volunteering your time, or paying it forward by inspiring others to exercise with you......

We don't charge any fee's at Hellz Bellz Total Body Fitness.  Our desire is that you "Get Fit and Pay it Forward."   Let your soul guide you........  We are all one.

Regina

Thursday, April 4, 2013

Hellz Bellz Total Body Fitness:  Boynton Beach, Florida.
 
 
Thursday, April 4, 2013.  Hellz Bellz (H.O.W.)
 
10 Rounds
 
10 Kettlebell Single Swings(10 L, 10 R)
 
10 Kettlebell duck n weave
 
10 Kettlebell  Single leg deadlifts(10 R, 10 L)
 
10 Kettlebell shoulder press
 
10 Kettlebell Figure 8 uppercuts
 
10 Kettlebell "lawnmower" high pulls.
 
10 Kettlebell squats
 

 
 
 
Thursday, April 4, 2013.  Hellz Bellz (H.O.W.)
 
10 Rounds
 
10 Kettlebell Single Swings(10 L, 10 R)
 
10 Kettlebell duck n weave
 
10 Kettlebell  Single leg deadlifts(10 R, 10 L)
 
10 Kettlebell shoulder press
 
10 Kettlebell Figure 8 uppercuts
 
10 Kettlebell "lawnmower" high pulls.
 
10 Kettlebell squats
 
 
 
Please start hydrating with water now, not 10 minutes before class.  Thanks!

 
 
 
Thursday, April 4, 2013.  Hellz Bellz (H.O.W.)
 
10 Rounds
 
10 Kettlebell Single Swings(10 L, 10 R)
 
10 Kettlebell duck n weave
 
10 Kettlebell  Single leg deadlifts(10 R, 10 L)
 
10 Kettlebell shoulder press
 
10 Kettlebell Figure 8 uppercuts
 
10 Kettlebell "lawnmower" high pulls.
 
10 Kettlebell squats
 
 
 
Please start hydrating with water now, not 10 minutes before class.  Thanks!

Sunday, March 31, 2013


 
 
HELLZ BELLZ TOTAL BODY FITNESS.  BOYNTON BEACH, FLORIDA
 
APRIL 1, 2013
 
 

H.O.W. (Hellz of a Workout!)

Monday, April 1, 2013. Hellz Bellz Total Body Fitness.  Boynton Beach, Florida.
 
 
5 Rounds for time.
 
10 Kettlebell Sumo Deadlift High Pulls.
10 Rotational Lunges using the Ulimate Sandbag.
10 Sandbell, behind the head-triceps lifts.
10 Steps ups on the tractor tire (with or w/o weights).
10 Plank/hand walk-ups on the tractor tire.
200 meter SPRINT!!! (yes, sprint, not jog!).
Please start hydrating with water now, not 10 minutes before class. Thanks!