Thursday, February 25, 2010

Pics 02-23-10

2hand Swings and Dive Bomber Push ups.

Battling Ropes, 2Hand Swings, and Dive Bomber Push ups.

Wednesday, February 24, 2010

Workout of the Week 8;

On cold days I like to work out hard and fast. Here is how this one goes.
This work out is for a group of 4 or less people. One person at each station(A-D), do 1min of exercise 1 then with no rest do exercise 2. Repeat 2x for a total of 4min non stop, then a 1min break and switch to next station.

A: 1. Battling Ropes, 2. Box Jumps(24inch)

B. 1. 2hand Swings, 2. BOSU Mountain Climbers

C. 1. Dive Bomber Push ups, 2. Star Jumps

D. 1. 2KB Squat Press, 2. Burpees

Finisher: L-Side Plank/ R- Side Plank 1min each side x 2.

Monday, February 22, 2010

AM Class Pics

1 Arm Swings, 5min, to start the day

Mixing it up: Swings, 2KB Squats, Push ups.....

Bent Rows, Abs, Med-Ball, and Rope.

Saturday, February 20, 2010

Tractor Tire Training Pics

300lbs Tractor tire flips for 5min, after the workout

More Ropes and 1 arm Swings.

Thursday, February 18, 2010

Workout of the Week 7;

1.KB Snatches 10L/10R x5 (10-15sec brk between sets)

2. 2KB Clean-Squat-Press; 20sec on/ 10sec off x5

Circuit: 1min on / 15sec off

1. Bosu Mountain Climbers

2. 1KB Get-Up Sit-Up

3. Med-Ball Slams/Alt-Hammer Drills

4. Body Weight Rows on the Olympic Rings

5. Battling Ropes

X 1

Finisher: No breaks; 12min time limit.

1. Box Jumps (24inch)-50

2. Dive Bomber Push ups-50

3. Burpees- 50

4. Supine Bike(Abs)-50

Wednesday, February 17, 2010

Class Pics 02-16-10

Dive Bomber Push Ups

Tire Jumps

This was the Finisher:
Box Jumps-50, Dive Bomber Push Ups-50, Burpees-50, Supine Bike-50(each side)
(No Breaks, Under 12min.)

Saturday, February 13, 2010

Tuesday, February 9, 2010

Full Body-Body Weight Workout

Here is a quick full body- body weight workout. With the exception of the pull ups, these can be done anywhere with no equipment. Give it a try, you can always adjust the rep amount to fit your fitness level.

1. Pull Ups- 50
2. Hindu Squats-50
3. Twisting Push-Up-50
4. Jumping Lunges- 50
5. V-Ups- 50

Monday, February 8, 2010

The Road to Fat-Loss

Since becoming a fitness trainer I have had many individuals come to me for advice on fat loss. While they all listen and get motivated to start their transformation very few actually take that first step and even fewer have what it takes to go all the way. While it may seem easy for me to say “Just train hard, train often, and eat right”, I have been there and I did it without a trainer or group to help me. During the years of 2004-2005 I went form weighing 120lbs to 145lbs(not muscle weight). My diet was mostly fast food, sodas, pastas(spaghetti- ravioli- pizza). The first time I really noticed I had gained so much weight was after seeing a picture of myself (see pic below). From that point I started running 2-4miles every other day, did my usual push-ups, sit-ups, pull ups , and did the only Kettlebell exercise I knew how to do(the Swing), cut out sodas completely (yes, it is possible), and only ate fast food twice a month. With in a few short months I was down to 125lbs. It wasn’t easy, I had to push myself everyday through tough workouts and I had to say no to all those foods I was use to eating. It was a complete lifestyle change, but the fact is I did it and so can you.
I wanted to share this with everyone so that you know that I’ve been there. I know what it’s like to go through the hard workouts, saying no to certain foods(even when family and friends put it right in your face), and the other struggles that go with it. It takes discipline and commitment but it's all up to you, only you can make that choice. Another thing, DON’T WAIT! You can start right now! You can go to your local park and take a walk and stop buying those foods you know aren’t good for you.
Below are two pictures the first taken in May 2005, the second taken December 2005.

Workout of the Week 6;

1. 2 hand Swings 30sec/35sec/40sec(1/2 the time for rest)
2. 1KB Clean & Press 1min L/R
3. 1KB Squat 40sec L/R
4. 2KB Floor Wipers 30sec/35sec/40sec(1/2 the time for rest)
5. Mountain Climbers 1min

X 3

Finisher: Super Set-No Breaks

Snatches & Star Jumps: 7, 10, 12, 15.(each arm for Snatches)

Thursday, February 4, 2010

Saturday Class and KB Intro

This weekend( February 6th) we start our Saturday group classes at 11am.
Anyone interested in taking a free Kettlebell Intro class contact us at and we can set up a time.

Monday, February 1, 2010

Workout of the week 5;

The Big Three:

1. 2KB Squats- 50

2. 2KB Floor Presses- 50

3. Barbell Dead Lifts- 50

Circuit: 1min on/ 5sec off

1. Hammer Drills

2. Jumping Lunges

3. Battling Ropes

4. 2KB Floor Wipers

X 3