Had to bring the tires in for this one. The storm was out of this world!
Circuit was rounds of
4 tires flips
Sandbag burpees and cleans to press and overhead walking lunges
Towel drags with DB rows
Pull ups
Finished with I go, you go Kettlebell Swings doing 20, 12, 8 and 5 for 8 minutes.
I keep promising myself that I would be more faithful with this blog but as you can see, it’s not working out so well. It’s sad though, because I love to write and actually miss it. Keeping up with Facebook, Twitter and other sites I subscribe to are sucking up my time. I need to remedy that and soon.
Anyway, here is a quick video I shot of one of our workouts in May. We snuck in some corrective exercises cleverly disguised as part of our circuit. I find just telling people that a particular exercise will work their abs or butts will take care of any concerns or questions. It’s like putting your dogs heartworm pills in peanut butter. He thinks he’s getting a treat, but actually he’s getting something good for him.
Ricky thought of adding the skaters to the ropes and it was great. So the circuit was;
Rows
Tire flips
Kettlebell DL
Jump Rope
TRX Squat, Row and Curl combo
Crazy Ropes
! leg bridges (our corrective exercise)
Aquabag Reverse Lunges
These are just a sampling of our last 2 classes of the month. We did a domino workout in the Kettlebell Express class in which we added reps as we went around the circle. Next time, the circle will be much smaller so there is less rest.
The evening class was a circuit style strength workout with
45 work and 20 rest of
Squats
Russian Twist
Deck Squats
Pullovers and
Renegade Rows
We ended with lots of swings because a day without swings, is like a day without sunshine.
We had some huge success stories this session. Not only were people improving times for running and races but lots of people lost a lot of weight in just 4 short weeks. It just goes to show that hard work pays off in a big way.
This is just a quick video of one of the last workouts for the April session. As you can see, everything can be modified to fit your current fitness level.
Here are the Tuesday and Thursday classes doing the same workout.
This week we worked on Turkish Get Ups. Internationally known Physical Therapist, Grey Cook say if he had to choose 1 exercise to do, it would be the TGU. We all agree. The Turkish Get Up will show you weakness and imbalances in your body but it will also fix them. I love the TGU for working flexibility and stability in my shoulders, hips and core. This exercise is more about finesse and strength rather than speed. We added swings and hand to hand swings in between our sets just keep our heart rates up and burn some fat.
Enjoy.
This was a fun workout and we got to use our new Aquabags. They are sandbags, but instead of sand, they are filled with water. It’s a great way to challenge the core and all the stabilizer muscles.
We had a great workout on the ramps at Doak Campbell Stadium with the Tri-Delts.
After warming up they selected 4 cards. Each suite represented a certain exercise. They had to do 10 reps of 1 of the exercises drawn on the landing of each ramp. Of course they had to run the ramps in between.
The second round was 1 card, 10 reps for the exercise on each landing.
Last set was walking lunges half way up the ramp and finish with a sprint.
The girls did great and were a fun group to work with.
Our sessions are getting busier and we are adding more classes. We have had some great success stories this session, some of which amaze even me. Everyone worked hard and it’s paying off in a big way. I didn’t get a lot of pictures or videos this session but here is just something I put together of several of our different classes.
Represented are our evening Operation Weight Loss Crew as well as Tuesday and Thursday morning Kettlebell Express class and our Wednesday Kettlebell class.
Enjoy.
We have been blessed with tons of new clients this month. I’d like to post a shout out to the teachers and principal of Griffin Middle School.
This month we also welcome the KOs from GTO. This group was selected out of 22 area businesses to represent in a 3 month weight loss/lifestyle change challenge. By the time we are done with them, they won’t even recognize themselves.
We also welcome a group of ladies from the Florida Chamber of Commerce. This group of ladies were not selected as finalists in the city wide challenge but decided not to let that stop them from being the best they can be. You can find this group working out with Mike during our Urban Assualt camp down town on Tuesday and Thursday evenings.
We have many other great new and old clients and we are grateful to each and every one of you for allowing us the privilege of helping you on your fitness journey
Just put together a video of some of our different classes. Enjoy!
