Monday, May 02, 2011

Tonight's Workout

Man oh man...Tonight I put together a great workout for my clients. I've been doing parts of it for the past few days. It's a good one. I did portions of the workout with them tonight :-) I'll be doing the full, uninterrputed version later this week. Yippeee!!

Circuit 1 (2x)
1:00 per exercise, 0:45 rest in between each exercise
KB Dead Squat-Catch-KB Squat (similar to AOS Providence Round 8, minus the flip)
Push Ups (or step-ups depending on how strong you feel, 0:30/leg)
Stability Ball or Floor Crunches
KB Floor Chest Press (0:30/arm)
Treadmill Walk/Jog/Run/Sprint (pick whichever option works best for your fitness level)

Circuit 2 (2x)
KB Triple Threat with Squat (KB Curl, Press, Tricep Extension, Squat; all holding bell by the belly) x 10 reps
DB See Saw Presses (in lunge position) x 12-16 (borrowed from Shaun T's Asylum Strength)
"Squat Thrust Climbers" x 5-10 (DB Squat, Jump Back, 10 Mountain Climbers, jump in, stand up)
"Triple Squat Thrust Climbers" x 5-10 (3 DB Squats, Jump Back, Push Up, 10 Mountain Climbers, jump in, stand up)

Circuit 3 (1-2x)
2:00 per exercise, 0:45 rest in between each exercise.
(alternatively, you can perform 1:00 per exercise, depending on how you feel)
Alt DB Lunges
KB Snatches (alternating 3/side)
KB Swings - Mixed
TRX Jump Squats/Squats

Finisher (1x, time & energy permitting)
Max Reps per exercise, using either your body weight or the TRX:
TRX/BW Squats
TRX/BW Push-Ups
TRX/BW Mountain Climbers
TRX/BW Planks

Tonight's group made it through circuits 1-3. They performed circuit 3 once and chose the 1:00 option. They did a fantastic job!! It's hard to believe that 7 weeks ago, these ladies were brand new to exercising, and they now have the endurance and strength to make it through a workout like this. They had never seen a kettlebell, and they are now swinging and snatching like experts. I am truly awed by them, and am very proud of all of their progress and accomplishments. Way to go!!

No comments: