Archive for February, 2010


What do you have in common with Olympic Athletes?

It’s that time again—the Winter Olympics. For two weeks, the world will be watching as many of the best athletes on the planet ski, skate, and slide their way to victory in their individual and team sports. Not every athlete will win a medal in Vancouver, but all of them have achieved something amazing just [...]

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Free Saturday Workouts- Khaos & Body Burn

Kettlebell Khaos Workshop swing clean press goblet squat high pulls Workout 30/30, 40/20 1. swings 2. pushups 3. goblet squats 4. clean and press 5. bridge 6. high pull 7. gorilla walk 8. hot potato Fitness Boot Camp tabata step by step squats and pushups tabata iso-hold leg walks and leg punch core 50/10 1. [...]

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Record board challenge and 3 quintuplet circuits

Record board challenge Squat thrust :60 Split class into 3 groups- Kettlebell in carpeted room. 40/20. Once they finish all 5 exercises they move to the next group. Rest is :90 in between in each circuit KB- High Pulls Swings Floor Press Goblet squats Pullovers Bodweight Hindu pushups Bridge up/downs Mountain jumpers Crab walk Reverse [...]

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Record board Challenge, Continuous 30′s and trisets!

Record board challenge Squat thrust :60 Continous 30’s 1. grape smash/ice skater/squat hold/pushup bridge rest:60 repeat 2x 2. Mountain climbers/Monkey Jumps/inchworms/jumping bridge rest :60 repeat 2x Stations 30/30 (last 13 minutes switch to 30/60/90 they pick) 1. Scissor Lunges 2. 1-handed squat thrust 3. Army Crawl 4. Seal Crawl or Mule Kick (pushup bridge) 5. [...]

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Body Weight 300 (back by popular demand)

Per the request of Ashley- Bodyweight 300- 15:00 50 reps of each exercise 1. Side bridge Up/Downs 25/25 2. T-Pushups 3. Speed Rows 4. Jumping Jacks 5. Reverse Lunge 6. Mountain Climbers (50/50) Core repeat each 2x before moving on. 1. bicycles 2. T-Hyper Holds 3. Burps rest :90 repeat again 50/10 rest :90 repeat [...]

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Core and Gasser circuits with Stations (New Instructor for a day :)

Core and Gasser Circuit 40/20, 20/10 1. Squats 2. Bicycles 3. Side Bridge Up Down (weak side) 4. Pushups 5. Supermans 6. Squat Thrust 7. Side Bridge Up Down’s (strong side_ 8. bridge Up/Downs rest:75 Stations 40/20, last 4 of the day 50/10 1. Lunges 2. Band High Pulls 3. Verticals 4. Hip Bridge 5. [...]

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Tabata Burn x 3 and Strength Ladders

Tabata Burn 20/10 1. Clean and Press 2. Goblet Squats and Swings 3. Snatch Strength Grind Ladders start at 4 move up to 8 Jerk 1-handed row T-pushups Russian Twists (w/ kettlebell, reps each side) Push Press

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Record board Challenge Results Squat Thrust :60

Record board here Women Katie- 8 2/3 #1 all-time Erin- 8 2/3 #1 Shiloh- 8 2/3 #1 Elizabeth – 8 #3 Sara B.- 7 2/3 #4 Lindy- 7 1/3 #5 Tara S- 7 1/3 #5 Lindi- 7 1/3 #5 Eilleen- 7 Brianna S- 7 Julie D 6 2/3 Elaine- 6 2/3 Catherine E- 6 2/3 [...]

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Ultimate Leg Burn

Ultimate Leg Burn 50/10 Rest :90 Repeat 2x 1. Squat Jumps 2. 1-legged Squat Thrust 3. Lateral Lunges 4. Diamond Cutters 5. Prisoner Squats Stations 30/30, 60/60 1. Med Ball Overhead Toss/Slam 2. Hindu Pushups 3. Band Upright Row 4. Grape Smash 5. 1-legged calf raises 6. Band seated rows 7. Negative pushups 8. Knee [...]

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Record board Challenge and some more Hurry-Ups

Record board Challenge Fitness Circuit 5:00 7 pushups, 14 bicycles, 7 burpees Butt and legs circuit 30/30, 50/10 1. Squat Jumps 2. 1-legged hip pop ups 3. 1-legged hip pop ups 4. crab walk dance 5. Supermans 6. reverse lunge 7. 1-legged SLDL Hurry Up Circuits 2:00×4 1. 15 burps (10), 25 Jumping Jacks (15), [...]

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