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.
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.
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.
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.
I can’t quite remember all of the exercises in this one but there were a lot!
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
This is one of the workouts we did in the new gym. It’s so big we can do the sleds inside.
This was our Friday the 13th workout.
One group did KB swing suicides and the other group did Burpee suicides. Each group did about 5 minutes before resting and switching.
Second set was a walking KB see-saw press while the other group did Squat Thrust Broad Jumps to the last cone. Again they went about 5 minutes before resting and switching.
Of course they will tell you that the sets were much longer. I beg to differ; I had the timer set on my iphone. Ok, I admit, a couple of times I accidentally pressed pause.
We started off with some football drills on the ground including getting up and running from different lying down positions.
The circuits was 2 mins, switching sides after 1 min, except for Farmer’s Walks which they did for 2 mins. They had to carry 2 Kettlebells up and down 3 sets of steps the extended that length of the building.
March Madness Begins
64 reps
New people do 32 reps (or 16 reps)
1 person does 65 reps (representing the play-in team)
Rows on the rings
Push-ups
Bicycles
Cobras
Jump squats
Jump lunges
Kettlebell Deadlifts
Kettlebell Swings
Wall ball
KB see saw press
Advanced do all 64 reps before moving on
all others can divide as needed.
