"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!!!!! )