Full Body Finisher:

Short on time...try this out.

15min time limit to do the following:

Dive Bomber Push Ups-50

1KB Sumo Dead Lift to Up Right Row-50

Star Jumps-50

1KB Ab Crushers-50

2KB Squat Press-50

Workout of the Week 14;

1. 15min time limit to get the following done, do two rounds:



Hindu Push-ups-50

Star Jumps-25

V-ups-25

2hand Swings-25

Hindu Squats-25

Burpees-50

x2



40sec on 10-20 sec off for Single KB exercises; 30sec on 10-15sec off for 2KB exercises.



1.Clean & Press L, (brk), Clean & Press R,(brk), 2KB C&P.

2.Racked Squat L,(brk), Squat R,(brk), 2KB Squat

3.Swing L,(brk), Swing R,(brk), 2KB Swing



Finisher: 1KB Clean & Press 5,4,3,2,1-2,3,4,5(Alternating arms Non stop5L, 5R, 4L,4R..etc.)

Class pics 04/13/10

Cleans/Tires/ & KB hand-2-hand drills

Alternating Cleans(Machine Gun Cleans)

Walking Swings

Client Text Message:

I received this text from a TKC Client:

" Thank you very much. You have done what others could not.
January 203lbs 43 1/2 waist-- April 181lbs 38 1/2 waist.
You are great instructors! Keep up the great work and all your students will reach their goals."

-Bill

Instructors Workout

Here is a little workout I came up with off the top of my head for David and me(Jesus).

(5-10sec brk between exercises)

Dive Bomber Push-ups-50
Hindu Squats-200
Hammer Drills-50each arm
2KB Renegade Rows-30each arm

30sec brk

Super set: Battling Ropes 1min/Star Jumps 1min x3 (6min total no rest)

1min brk

Dumbbell Alternating Curls-30each arm
Tire Flips-50(300lbs Tire)

Workout of the Week 13;

10min time limit to complete. Breaks are on you.

1KB Clean & Press 25L/25R

Burpees-50

1KB Ab Crusher-50

Circuit:

1. Battling Ropes

2. 2KB Clean & Jerk

3. 2KB Bent Rows

4. Med Ball Side Slam

5. Dead Lift

Finisher: 1arm Swings & Star Jumps: 5,7,10,12,15-(5min time limit)
Do 5 1arm Swings each arm then 5 Star Jumps, then 7 1arm Swings each, 7 Star Jumps....etc. Breaks are on you.

Class pics 04/2010