All it took was around 5 sets of 30 seconds each.

During my workout Friday I did a circuit with Rope Slams, Jump Rope and heavy Kettlebell Swings. I did more work in 20 mins than most people do at the gym in an hour.

These days, I don’t like spending hours working out; I don’t even like spending 45 mins working out! That is why I go for exercises that give me the most bang for my buck.

Here is a video of our Monday night boot camp doing the Rope Slams.

What I love most about our gym is that we are “old school, bare bones, your body is your machine” kind of place. Yeah, we throw in Russian Kettlebells, tires, telephone poles, TRX, sleds and some other equipment, but it’s mostly about using your own body to move better, get stronger and yes, burn some fat.

I was so proud to hear that 2 of our male clients each lost 20 pounds last month. That is 20 pounds in 4 weeks, coming just 3 times a week for 45 minutes! One of our female clients lost 10 and she only comes 2 times a week. Others dropped 2 sizes in the past 4 weeks.

The one thing I love to hear (and see) more than weight loss, is the increase in confidence, the friendships being formed, the healthy habits people are creating, the workouts planned on off days and most of all, people moving better and having less pain.

I love my “job” and I am blessed to be surrounded by some awesome clients and co-workers.

L

The circuit was

Ropes
Sledgehammer
Knees to Elbows (or for some, knees to wherever you can get them)!
Broad Jumps
Ammo Can Step Ups

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.

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

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.

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.

Enjoy.