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.  Hellz Bellz (H.O.W.)

 

" This is gonna Suck!"

 

 

Hellz Bellz Total Body Fitness.  Boynton Beach, Florida  33472

www.hellzbellz.org

 

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!



Hellz Bellz Total Body Fitness.  Boynton Beach, Fl 33472

www.hellzbellz.org

 

 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!!!

 

 

 

 

 



Hellz Bellz Total Body Fitness.  Boynton Beach, Florida 33472

http://www.hellzbellz.org

 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.



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!



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!