"Good Day To Be Alive"

Feels like summer again today in Ashburn. The temperature is rumored to rise to 90 degrees for the second day in a row. I love it hot; the hotter, the better. I am so glad to see winter in the rearview mirror.

Anyway...enough talk about the weather. It's time to get to work. Another great day for training. I absolutely believe that there is no better time to train than first thing in the morning, with the sun rising up over the trees.

We started our morning with an easy jog and some rugby ball handling drills. We completed three laps around the parking lot, using a lateral pass, ball on the ground pick up, and an overhead backward pass. The combination of running and an eye/hand coordination drill helps warm-up the body and the mind. In between each lap we did a series of active and static stretches. This is a great way to elevate your body temperature and prep your body for more challenging work.

We continued our prep work by adding a series of three exercises for three rounds. The exercises emphasized core development.
Our first exercise was a sit and reach with a single KB, 10 reps with the KB in the left hand and 10 reps with the KB in the right hand. The second exercise we used was the Russian twist with the KB for 10 reps, across and back counted as one. The third exercise in the series was a different style push up for each round completed. First round we added diamond push-ups. During our second round we did serpentine push-ups. And finally our third round consisted of your basic shoulder width push-ups.

We continued are training session with the use of our resistance cables. We used four exercises for this portion of the workout. The first exercise we completed were two 30 yard power walks with the harness vest. This exercise will push your heart rate through the ceiling. The second exercise used was power pull throughs. This exercise is tremendous for working the hamstrings, glutes and low back. The third exercise focused on core and shoulder stability; placing the resistance cable handle in the left hand and extending the arm away from the body. We walked against the resistance for 20 yards, switched hands, and walked another 20 yards. The final exercise with the resistance cable was lateral rotations for 20 repetitions on each side.

We finished the work portion of our session with 8 timed work/rest intervals: 30 seconds of work, followed by 15 seconds of rest. We used four exercises for our Grand Finale: 1)fighting rope swings, 2)KB dead lift, 3)cable squat with high pull, and 4)KB push press. We went through each exercise twice for 8 total work sets.

Our cool down was a nice easy walk around the parking lot, combined with static stretching.

I can't think of a better way to start the day, can you? Let me know When you are ready to give it a try.

Come and join us, we are always looking for new people to join our "Kettlebell Bootcamp Team" Call me 571.238.8111 or email hastingsj64@gmail.com