"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**

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