What’s up team? Great push this morning. The lateral kettlebell swing is an excellent way to add intensity to the traditional kettlebell swing. You can also try this without a weight or with a very light weight to practice your form. We incorporated this exercise within a kettlebell (kb) circuit comprised of one-arm kb chest presses, lat kb pullovers, kb squats, kb high pulls, kb walking lunges (passing through the leg). The lateral swing adds great intensity to any workout, targeting the entire body. This won’t be the last time doing these as I think it’s a great way to increase the caloric burn. Check out how to do it below.

1. Hold a ketllebell in both hands with legs hip-width apart. Practice a few two arm swings to get a feel for the weight and the movement.
2. Begin the exercise by stepping to the left into a squat, swinging the weight between the legs (arms should touch the inner thighs).
3. At the bottom of the movement shift your weight back and thrust up through the hips to bring the weight up to about shoulder level as you step the right foot next to the left.
4. Step to the left again as you squat, swinging the weight between the legs.
5. Thrust through the hips as you come up, stepping the right foot in and swinging the weight all the way up over the head (or to shoulder level, preferred height).
6. Bring the weight down and take the lateral squats and kettlebell swings to the right for a total of 8 laps.
7. One lap includes: Step, squat and downswing, step together upswing to the shoulders, step, squat and downswing, step together upswing to the shoulders.

We went nuts this morning. Four stations and getting to each station was different each time. We jogged, we sprinted, we walked and lunged to get from one cone to the next. One cone had our weights, Second cone was bodyweight exercises, Third cone was jump ropes and the Fourth cone was bodyweight exercises again. As mentioned, getting to each was a challenge and definitely an eye-opener on this humid morning. There wasn’t much talking go on, but the harmonious sound of the morning grunts was like music to my ears, lol. Hey, we got it done and we burned a  heap of calories during the process.

Thursday will be WOD #100. A milestone indeed, so set your alarm clocks on your side of the bed, set your watch, iPhone, your spouse’s clock and get up on Thursday, because I want you out and about with the crew. For you sleepy heads out there. Need a morning yell? Let us know and we’ll make sure to give you a shout.

HAPPY TUESDAY TEAM!!!

It’s that time of year team and it’s getting cooler. Wear layered warmer clothes and as your body temperature increases, it’ll be easier to just peal a layer off. Stephanie’s hat was the funniest this morning and if I had a camera, I would have snapped a picture of it. It looked like she had an old school pressure cooker on her head and indeed, she got hot quickly, lol. Great job this morning team!! I’m going to keep this post light. Have a great day and remember to eat healthy, because that will give you the nutrients your body needs after such a workout. START STRONG, FINISH STRONGER

The weather was perfect and we didn’t lift our weights one bit. We focused mainly on core exercises for the first half and went into partnered sports drills right afterwards. If you never felt like an athlete, after synchronizing your steps with your partner during these particular exercises, you’re guaranteed to tap into that athleticism. Great effort this morning we’ll be going on a run in the morning. When we return, we’ll bang out some exercises with the weights. Karley, see you when you return from Florida. Linda, if we don’t see you tomorrow, see you on Tuesday after your trip.

Check out one move that we did this morning;

Spiderman Plank – The plank doesn’t get much tougher than this.  Start in a push-up position and then gently move your feet and hands as far away from your midline as possible.  In essence you’re creating an ‘X’ – like spiderman when he’s stuck on the side of a building.  Get as low to the floor as possible while keeping your arms straight. Brace your core and love the burn.

We performed 8 sets in total (30 seconds). 30 seconds in Pushup plank position, 30 seconds in Elbow plank position. We went from one position to the next non-stop.

& MUCH MORE

Good Morning Team!! The theme for this morning, “One More Time” is my way of saying, you can’t give up. If you put your best foot forward in the beginning, you have to undoubtedly give it your all at the end. As mentioned yesterday on Facebook, the football season has begun!! This week will be geared around agility and speed. We had a new face this morning, “Welcome Jennifer.” She stuck it through with our smaller than normal class. Check out a little of what we did and I will see you in the morning. For those that are getting to class this evening, the weather is going to be perfect..ENJOY!!

WARMUP

Jump Rope (2 Minutes)

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WORKOUT

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Run-In-Place (30 Seconds)

Power Jacks (30 Seconds)

Log Jumps (30 Seconds)

1-2-3 Heismanns (30 Seconds)

Butt Kicks (30 Seconds)

High Knees (30 Seconds)

Vertical Jumps (30 Seconds)

REPEAT X 3 (Each set getting increasingly faster and more intense)

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MORE MORE MORE & MORE

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COOLDOWN

Can you believe it’s September 1st and it definitely feels like the fall is here. This morning was beautiful. There was a breeze and just the perfect temperature for a morning workout. We had a great turnout this morning and as I mentioned before team, it’s going to get better. We have some familiar faces back in the mix (“WELCOME BACK DOC and AIESHA”), and if things work out the way I have planned, we will continue to meet new inspiring people who are on their own fitness journey. Below is just a recap of “some” of what we did.

As mentioned on FACEBOOK, I’ve linked up with ROADRUNNER in Elkridge/Columbia, MD. I got a “Shoe Dog” foot analysis of my feet done and I was impressed. For those that are familiar with Shoe Dog can agree that it’s worth your while and best of all, it’s FREE!!! I’ve been in contact with some great people there who have opened the store for HARDBODY OUTDOOR FITNESS!! They offered to not only host us, but if we get a good crowd out, they will make a presentation on proper foot care, products, offer deep discounts, hydrate us and I’ll top it off with a FREE workout right in front of the store. Tell a friend to tell someone else, because I’m digging my new dogs, lol. Proper foot wear is critical and just knowing what your foot is doing when you run (e.g. supination versus pronation) is important and there are shows to compliment your anatomical makeup.

Let me know if you’re around, if you can attend and if you need more information, please let me know. Plus, it’s a FREE WORKOUT. Did I say FREE FOOT ANALYSIS? Priceless! I’ll talk more about it during the week.

WARMUP

Tina’s Commando Run

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WORKOUT
30 Cross Body Crunches (In dip position, right hand touches left foot)
30 Cross Body Crunches (In dip position, left hand touches right foot)
20 Curb Pushups
30 Mountain Climbers
REPEAT X 2
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20 Thrusters (Weight at shoulder, squat down, as you come to top, blast weight up)
20 Squat Thrusts
REPEAT X 2
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Bent Over Alternating Rows (60 Seconds)
30 Dumbbell Squats
REPEAT x 2
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400m Speed Run (HAUL @ss Pace)

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& MUCH MORE + COOLDOWN!!!

What’s up Team? Last night was intense based off many factors. It was hot, there were jump ropes, we were up, we were down, it was all that you needed to get the picture. We had fun and there will be more days like that to come!! As I mentioned on Facebook, met some great new people as well and the new 6-Week class starts on Monday, August 31st @ 7:00PM.

This morning was dark. We stayed on the bus stop median between the cars and got it done. When the sun peeked up, we ventured into the park for a sprint run that raised our heart rates up quickly. Check out what we did! HAPPY THURSDAY FOLKS!!! Am I smelling a TRX Friday again? (sniff sniff sniff). If you smell it too, let me know:)

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WARMUP

500m Parking Lot Jog & Dynamic Exercises

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WORKOUT

40 Side to Side (Over weight) Abdominal Leg Raises

30 Second Hold (Over weight)

REPEAT X 2

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DESCRIPTION: Lunge, Balance to Overhead Press (Muscles worked shown above in image)

Start Position
1. Stand with feet straight and shoulder-width apart.
2. Hold dumbbell in one hand at chest level.

Movement
1. Lunge forward, landing on heel of foot.
2. Stabilize; front foot straight and flat, knee bent at 90 degree angle and directly over second and third toes; back knee bent at 90 degree angle, heel of back foot off ground.
3. Push off front foot into a balanced standing position on one leg.
4. Press dumbbell overhead, fully extending arm.
5. Repeat movement with same arm.

20 Lunge, Balance to Overhead Press (Right Side)

20 Lunge, Balance to Overhead Press (Left Side)

20 Pushup Plank Back Rows (Right Side)

20 Pushup Plank Back Rows (Left Side)

REPEAT X 2

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High Knees (2 Minutes)

20 Curb Squats (Left leg on curb)

20 Curb Squats (Right leg on curb)

REPEAT X 2

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400m Sprint

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Lateral Pulldowns (90 Seconds)

Chest Press (90 Seconds)

Skull Crushers (90 Seconds)

REPEAT X 2

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Plank Spidermans (1 Minute)

Plank Hold (Right arm UP / 30 Seconds)

Plank Hold (Left arm UP / 30 Seconds)

Plank Hold (Right leg UP / 30 Seconds)

Plank Hold (Left leg UP / 30 Seconds)

Supermans (1 Minute)

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COOLDOWN

Good Morning Team!! It’s been a few days since the last post, but I’m back at it again. Class was great this morning. We have some great energy amongst us and it shows. Allison is looking amazing, Julie’s back in action, Lisa continues to push herself and it’s showing, Linda is a rockstar as always, Karley dropped 7lbs and pushing hard, Mike is down 23lbs from his start day  and Tina held it down perfectly while I was away. Thanks for your dedication.

We took out the ropes this morning to not only warm up the body, but used it in-between exercises. I’ll give you a brief summary of what we did (below), but whenever you incorporate rope jumping in your intervals, you know you have to turn it up a notch.

JUMP ROPE INTERVAL: Jump rope for 60 seconds. Count your reps. Perform an exercise and then jump rope again for 60 seconds. This time, you have to BEAT the reps from your first jump. Self motivation especially if you jumped hard during the first 60 seconds.

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WARMUP

Jump Rope (2 Minutes)

Alternating Toe Touches

Plank Position – Knee to Elbow (Alternating Sides)

30 Air Squats

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WORKOUT

Circuit #1 (Upper/Lower Body)

20 Bicep Curl with Front Lunge to Back Lunge (Right Side)

Jump Rope (60 seconds)

20 Bicep Curl with Front Lunge to Back Lunge (Left Side)

Jump Rope (60 seconds)

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Circuit #2 (Jump Rope Intervals)

Jump Rope (60 Seconds/Count Reps)

30 Deadlifts

Jump Rope (60 Seconds/BEAT first reps)

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Circuit #3 (Lower Body)

20 One-Legged Squats (Right side)

High Knees (2 Minutes)

20 One-Legged Squats (Left side)

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Circuit #4 (Core Work)

On back/ Leg Raises /Arms in chest press position: Knees and ankles together. As legs go down, let them tap and bring them up to the right arm, repeat again to opposite side. (let me know if this is confusing, I can take a picture of it) – 40 reps

Chest Presses (30 Seconds)

REPEAT x 2

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Circuit #5 (Upper Body)

Jump Rope (100 Jumps)

30 Straight Arm kickbacks

10 Divebomb Pushups (Tina calls these the “Snake”)

Jump Rope (150 Jumps)

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Again, that was a summary of what we did. The goal is to mix in rope jumping in-between exercises to accelerate the calorie burning process. Need more explanations, let me know. I plan to start to taking quick video clips of me demonstrating certain exercises that are more difficult to explain.

That’s right!! We jumped and jumped this morning. When was the last time you jumped roped for 60 seconds intensely, recorded your number, did more leg exercises and THEN had to BEAT that number? If you say NEVER, then what are you waiting for? Intensity is what YOU put into it. Granted, intensity can get you injured, but we’re talking about self motivation here. Average jumps: Linda 120, Drew 100, Alicia 90, Sharon 110, Lisa 90, Shawn 135. It was cool to put our best foot forward and we had a good time. Nice intimate class and sometimes that could be worse:) HAPPY THURSDAY!! Team, I will be heading on vacation next week and I leave you in Tina’s hands. You already know she’ll take care of you. Have fun, stretch for flexibility, run with intent and I’ll see you in 1.5 weeks. START STRONG, FINISH STRONGER

[youtube=http://www.youtube.com/watch?v=JOwYQBlilXk]

WARMUP

Various dynamic stretches

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WORKOUT (LEG SMASH)

40 Stationary Lunges (20 each leg/one-side at a time)

Jump Rope (60 Seconds, record number)

40 Air Squats

Jump Rope (60 Seconds, beat recorded number)

40 Step-Ups (20 each leg/one-side at a time)

Jumpe Rope (60 Seconds, beat 1st recorded number AGAIN)

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CIRCUIT #2

Tabata Pullups (20 Seconds ON, 10 Seconds OFF, repeat x
30 Bent Over Rows

30 Upright Cable Crossovers (w/ Dumbbells)

30 Calf Raises (feet parallel)

30 Calf Raises (toes touching)

30 Calf Raises (heals touching)

30 Calf Raises (fee parallel)

REPEAT x 2 (minus tabata pullups)

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30 Dips

10 Scorpion Pushups

REPEAT X 2

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COOLDOWN

Sup Team? No timed exercise today. I figure with it being so hot and you guys being so gung-ho on putting your all out, it wasn’t worth anyone getting injured or over-exhausted in this weather. I’m leaning towards including timed exercises here and there, but with no set day to do it. It’s all about having fun and being safe at the same time. Tomorrow is our scheduled day OFF. One thing that I will remind you to do is STRETCH. Some of you are tight and it shows when you’re performing a basic squat or when we’re doing an exercise that requires the knees to remain together. Below I’ve outlined some exercises that can be done at home and I encourage you to do them.

Overhead Lunges

This is possibly the best exercise you can do for opening up your hip flexors. It is basically a normal lunge, but you hold a medicine ball, or dumbbell above your head. Out stretch your arms, keep them straight, directly above your head, and complete the lunges. You have something that is called fascia; it’s basically a sheath that runs over your muscles. Your fascia is a big issue in hip flexor tightness, and often when that is loosened, the muscle is too. Holding something above your head while lunging stretches this fascia out, and you get the added hip flexor stretch.

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Reverse Lunges

Same as a forward lunge, but done in reverse! When you step back into the reverse lunge, you are recruiting your glutes. Recruiting your glutes inhibits your hip flexors, meaning they will relax. Stepping back straight away puts the hip flexors on stretch, and as you do the exercise, you take them through a large range of motion.

So try those and let me know how they feel. I will make sure to build workouts that will challenge your hip flexors and stretch them out simultaneously. More than likely, you will feel when we’re targetting that area. HAPPY TUESDAY TEAM!! Oh, check out the FACEBOOK PAGE. It’s still bare, but it’s a start.

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WARMUP

Butt Kicks

Skips

Side Shuffles and MORE..

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WORKOUT (Abbreviated version)

1. Alligator Crawl Pushups (Up & Down court)

2. Lateral Pushups (Up & Down Court)

3. Tabata Chest Presses (20 Seconds on, 10 Seconds rest, Repeat x

4. Lunges with core rotation (Up Court)

5. Sprinter Switches

6. Down & Backs

7. Tabata Situps (20 Seconds on, 10 Seconds rest, Repeat x

8. Butt Bridge with Tricep Extension

SO MUCH MORE…I’ll LEAVE IT AT THAT:)

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COOLDOWN