"The Gloria Special"

Another great day for Kettlebell Bootcamp! Wait a minute, everyday is a great day for Kettlebell Bootcamp! We started the session warming ourselves up with weighted jump ropes.
*60 revolutions with a 3 pound rope
*60 revolutions with a 2 pound rope
*60 revolutions with a 1 pound rope

From there we used a KB for chops and lifts.
*10 chops and lifts elbow to shoulder
*10 chops and lifts waist to shoulder and
*10 chops and lifts knee to shoulder
Each set of chops and lifts were performed from both sides, left to right and right to left.

We elevated our heart rates once again with
*60 KB swings

Onto the god father of all upper body strength development exercises the basic push-up. We split the team into 2 groups, 1st group worked while the 2nd group rest and then switch, 2nd group worked while the 1st group rest. Each group performed
*30 push-ups
*25 push-ups
*20 push-ups
*15 push-ups
*10 push-ups and
*5 Push-ups
To make this routine even more difficult while each group was resting they had to keep their hands in contact with the ground.

We elevated the heart rate once again with a series of lateral line hops.
*30 seconds of lateral line hops followed by 15 seconds of rest. We completed four sets.

It was time for a water break and a teaching sessions on how to properly complete exercises that were going to be used in the final minutes of this training session.

Each exercise was performed for one minute with 20 seconds rest between each work interval. The exercises we used were.
*KB dead lift with an upright row
*KB single arm alternating swing
*Sit-ups
*Fighting rope double arm and single arm swings
*KB figure 8's in a squat position

This session kept up a fast tempo from the first jump rope to the last figure 8. Everyone definitely took a huge step toward realizing their fitness goals.

If this sounds more interesting then spending 30 minutes on the elliptical, give me a call and we will get you started on one of our teams!