HELLZ BELLZ TOTAL BODY FITNESS: BOYNTON BEACH, FLORIDA 33472

 Monday , January 12, 2014.  Hellz Bellz (H.O.W.)

 

" WHETHER YOU THINK YOU CAN OR YOU THINK YOU CAN'T, YOU'RE RIGHT!"  Henry Ford

 

 

 

 

5 Rounds

 

20 Kettlebell swing.  Russian style.  35lbs

 

10 Bicep Curls with the Ultimate Sandbag

 

8 Around the worlds into a reverse lunge with the Ultimate Sandbag ( 4 Left, 4 Right)

 

6 Snatches into a squat with the Ultimate Sandbag 

 

200 Meter uneven, Kettlelbell Farmers Walk.  (35 & 30 lbs..... it shouldn't be easy!)

 

Cool down after 5 rounds.  800 meter run.  FAST AS YOU CAN!

 

 

 

 

 

 

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

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.

 

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 !

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

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!

 

 

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!

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!!!



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

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)

 

 

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



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

Hellz Bellz Total Body Fitness. Boynton Beach, Florida 33472

Helz Bellz Total Body Fitness.

www.hellzbellz.org

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)

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!

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"

 

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!