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.