"Another Day To Get Better"

The rain finally gave way so we could get back outside and do some serious kettlebell training. We started our session using the weighted jump ropes. Everyone in the group loves the weighted ropes, they are much more physically demanding on your hands, forearms and shoulders. The group started out with 100 revolutions using the three pound jump rope. The jump rope elevated our body temperatures and increased our heart rates for sure. We calmed our heart rates a bit with some active and static stretching. We elevated the heart rate again and fatigued our lower bodies with 50 prisoner squats.

Once we were all sufficiently warmed up and ready for more we turned our focus to a few upper body and core strengthening exercises using the the Slastix resistance bands. The following exercises were used.

*2x20 partner high rows
*2x20 rotational rows
*2x10 external rotation
*2x15 bicep curl
*2x15 tricep extension
*2x10 push-ups

The meat of the program consisted of 10 rounds of 2 minutes. Each series of exercise or super set started every 2 minutes. After the completion of the super set we had the remainder of the 2 minutes to rest. The faster you completed your work, the more rest you would have, and conversely the slower you worked the less rest you had between rounds. The exercises and repetitions used for each round were as follows:

*30 revolutions with the 1 pound jump rope
*10 KB push presses
*20 KB swings

Try this one at home or come by and join us, we would love to have you as a part of our team.