The group started about 30 minutes earlier this morning. For some reason, I jump right out of bed when my alarm starts ringing at 4:45am. I think it is the anticipation of the workout. Of course, it helps that it is Friday :-). I tried something new and ate just a banana before the workout. By 6:30am I was STARVING!!!! I definately need to stick to something more substantial from now on.
We had 6 people in the group this morning: Naomi and Laura, Robin and Talie, and Meghan and Kristen. The workout began with 3, 1 minute stations of partner exercises.
1 minute max effort row (watch average watts)
1 minute partner band teeter totters
-have a long band (a.k.a. slastic) with a handle on each end. One person grabs one end, while their partner grabs the other. While one person (with straight arms) brings their arms overhead, the partner is squating and bringing the band to the floor. It looks like a grown-up teeter totter :-)
1 minute partner plank arm pulls
-both partners are in a push-ups (plank) position facing each other. Grab your partners right hand. With your hips staying level, begin to pull your partners arm to you while they offer slight resistance. Take turns pulling for 30 seconds and then switch arms.
repeat 2-5 times
Now our "real" workout begins:
Set the clock for 15 minutes
6 double arms kettle bell swings
6 double arm kettle bell cleans
6 double arm kettle bell front squat
6 kettle bell plank rows (3 each side)
jump rope 100 x
continute to repeat this circuit for the duration of the 15 mintues. You should be able to complete 4-6 rounds :-)
Have Fun!
oh yeah, and if you have any energy left.....Go for a 1.5 slow recovery jog :-)
Lots of love and kettle bells!
Robin
THANKS NAOMI FOR THE WORKOUT!!!!!
Friday, March 25, 2011
Friday, March 11, 2011
Friday Morning Calorie Burn Interval
Here is another workout concept from Scott Larkin. Thanks again Scott. And once again, McCabe testing this out for us on Thursday.
50 calorie rower (row until you burn 50 calories)
50 dynamax slams (a.k.a. "squishy slams")
40 calorie sprint
40 double arm kettle bell swings
30 calorie rower
30 kettle bell double arm clean to press
20 calorie sprint
20 burpee walkouts with a pushup
10 calorie rower
10 pull ups
Nice job Nolle, Danielle, Talie and Heather!!!!!!
Have a great weekend!
Robin
50 calorie rower (row until you burn 50 calories)
50 dynamax slams (a.k.a. "squishy slams")
40 calorie sprint
40 double arm kettle bell swings
30 calorie rower
30 kettle bell double arm clean to press
20 calorie sprint
20 burpee walkouts with a pushup
10 calorie rower
10 pull ups
Nice job Nolle, Danielle, Talie and Heather!!!!!!
Have a great weekend!
Robin
Friday morning kettle bell climb
1 deadlift
2 romanian deadlift
3 high pull
4 clean
5 snatch
6 swing curls
7 push press
8 double arm swings
9 double arm clean to press
10 overhead posterior lunge
here is how it goes:
all exercises are using kettle bells. pick appropriate weights before getting started.
do 1 deadlift
do 1 deadlift, then 2 romanian deadlifts
do 1 deadlift, then 2 romanian deadlifts, then 3 high pulls each arm
do 1 deadlift, then 2 romanian deadlifts, then 3 high pulls each arm, then 4 cleans each arm
do 1 deadlift, then 2 romanian deadlifts, then 3 high pulls each arm, then 4 cleans each arm, then 5 snatches each arm
do 1 deadlift, then 2 romanian deadlifts, then 3 high pulls each arm, then 4 cleans each arm, then 5 snatches each arm, then 6 swing curls
do 1 deadlift, then 2 romanian deadlifts, then 3 high pulls each arm, then 4 cleans each arm, then 5 snatches each arm, then 6 swing curls, then 7 push presses each arm
do 1 deadlift, then 2 romanian deadlifts, then 3 high pulls each arm, then 4 cleans each arm, then 5 snatches each arm, then 6 swing curls, then 7 push presses each arm, then 8 double arm swings
do 1 deadlift, then 2 romanian deadlifts, then 3 high pulls each arm, then 4 cleans each arm, then 5 snatches each arm, then 6 swing curls, then 7 push presses each arm, then 8 double arm swings, then 9 double arm clean to press
do 1 deadlift, then 2 romanian deadlifts, then 3 high pulls each arm, then 4 cleans each arm, then 5 snatches each arm, then 6 swing curls, then 7 push presses each arm, then 8 double arm swings, then 9 double arm clean to press, then 10 overhead posterior lunges (10 each leg)
then CELEBRATE!!!!! you are done :-)
2 romanian deadlift
3 high pull
4 clean
5 snatch
6 swing curls
7 push press
8 double arm swings
9 double arm clean to press
10 overhead posterior lunge
here is how it goes:
all exercises are using kettle bells. pick appropriate weights before getting started.
do 1 deadlift
do 1 deadlift, then 2 romanian deadlifts
do 1 deadlift, then 2 romanian deadlifts, then 3 high pulls each arm
do 1 deadlift, then 2 romanian deadlifts, then 3 high pulls each arm, then 4 cleans each arm
do 1 deadlift, then 2 romanian deadlifts, then 3 high pulls each arm, then 4 cleans each arm, then 5 snatches each arm
do 1 deadlift, then 2 romanian deadlifts, then 3 high pulls each arm, then 4 cleans each arm, then 5 snatches each arm, then 6 swing curls
do 1 deadlift, then 2 romanian deadlifts, then 3 high pulls each arm, then 4 cleans each arm, then 5 snatches each arm, then 6 swing curls, then 7 push presses each arm
do 1 deadlift, then 2 romanian deadlifts, then 3 high pulls each arm, then 4 cleans each arm, then 5 snatches each arm, then 6 swing curls, then 7 push presses each arm, then 8 double arm swings
do 1 deadlift, then 2 romanian deadlifts, then 3 high pulls each arm, then 4 cleans each arm, then 5 snatches each arm, then 6 swing curls, then 7 push presses each arm, then 8 double arm swings, then 9 double arm clean to press
do 1 deadlift, then 2 romanian deadlifts, then 3 high pulls each arm, then 4 cleans each arm, then 5 snatches each arm, then 6 swing curls, then 7 push presses each arm, then 8 double arm swings, then 9 double arm clean to press, then 10 overhead posterior lunges (10 each leg)
then CELEBRATE!!!!! you are done :-)
Thursday, March 10, 2011
550 Friday workout
Thank you again McCabe for testing our Friday workout and setting the bar for the group at 20 minutes and 6 seconds!!!!!! Here is how it went:
100 jumps with the jumprope
90 speed squats
80 speed sit ups
70 kettle bell swing curls
60 alternating forward lunges (30ea leg)
50 burpees
40 push ups
30 lateral hurdle jumps
20 dumbbell swinging push press
10 tuck jumps
Robin: 15 minutes 50 seconds
Adam: 18 minutes 38 seconds
Kristen: 19 minutes 19 seconds
Nolle: 31 minutes
Naomi: 16 minutes
Felicia: 27 minutes 36 seconds
Hannah: 19 minutes 43 seconds
Ben: 19 minutes 58 seconds
Heather: 24 minutes 9 seconds
Hartman: 13 minutes 17 seconds
See you next week!!!!!!!!!
100 jumps with the jumprope
90 speed squats
80 speed sit ups
70 kettle bell swing curls
60 alternating forward lunges (30ea leg)
50 burpees
40 push ups
30 lateral hurdle jumps
20 dumbbell swinging push press
10 tuck jumps
Robin: 15 minutes 50 seconds
Adam: 18 minutes 38 seconds
Kristen: 19 minutes 19 seconds
Nolle: 31 minutes
Naomi: 16 minutes
Felicia: 27 minutes 36 seconds
Hannah: 19 minutes 43 seconds
Ben: 19 minutes 58 seconds
Heather: 24 minutes 9 seconds
Hartman: 13 minutes 17 seconds
See you next week!!!!!!!!!
Friday, March 4, 2011
Scooter's 10 minutes of fun workout!
Today's workout almost got me. It starts off with you thinking, "ok, I think I can do this" and ends with, "man, I am not sure I can do this...". But, we all finished in a little less than an hour. You start with 4 stations. Each station has 2 people and for the most part 2 exercises. You and your partner switch back and forth between the 2 exercises for 10 minutes with NO REST. After your 10 minutes of work, rest 2 minutes and move to the next station. It is 40 minutes of total work. This is what we did:
station 1)
partner dynamax slam followed by a burpee with push-up
(slam the 16-20lb ball to the ground and immediately do a burpee with a push-up. meanwhile, your partner slams the ball and does a burpee with a push-up. rotate between you and your partner for the entire 10 minutes).
station 2)
10 dumbbell step ups (20-40lb) on each leg
rotate with
hold a water filled stability ball, a.k.a. "slosh ball" overhead until your partner is done with step ups. then switch back and forth for 10 minutes.
station 3)
20 rope slams
jumprope until your partner is done.
switch for 10 minutes, no rest.
station 4)
10 box jumps
kneeling up downs until your partner is done with box jumps.
(to do a kneeling up down, start in a squat position, lower your right leg to the floor followed by the left so that you in up in a kneeling position. then bring the right foot followed by the left food back in front of you so that you are back in a low squat position. repeat, alternating which leg goes down first).
Thanks,
Nolle, Adam, Meghan, Kristen, Talie, and Andrea!!! And always, McCabe and Naomi for testing the workout yesterday.
Danielle.....SLACKER!!!! Be careful of that snooze button, it can be your worst enemy!!!!!!!!
station 1)
partner dynamax slam followed by a burpee with push-up
(slam the 16-20lb ball to the ground and immediately do a burpee with a push-up. meanwhile, your partner slams the ball and does a burpee with a push-up. rotate between you and your partner for the entire 10 minutes).
station 2)
10 dumbbell step ups (20-40lb) on each leg
rotate with
hold a water filled stability ball, a.k.a. "slosh ball" overhead until your partner is done with step ups. then switch back and forth for 10 minutes.
station 3)
20 rope slams
jumprope until your partner is done.
switch for 10 minutes, no rest.
station 4)
10 box jumps
kneeling up downs until your partner is done with box jumps.
(to do a kneeling up down, start in a squat position, lower your right leg to the floor followed by the left so that you in up in a kneeling position. then bring the right foot followed by the left food back in front of you so that you are back in a low squat position. repeat, alternating which leg goes down first).
Thanks,
Nolle, Adam, Meghan, Kristen, Talie, and Andrea!!! And always, McCabe and Naomi for testing the workout yesterday.
Danielle.....SLACKER!!!! Be careful of that snooze button, it can be your worst enemy!!!!!!!!
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