Archive for the ‘Gymboss’ Category

Hello everyone.  This week has been a terrific one here at SGHP.  Our members are making huge strides and are progressing very nicely towards their goals.  We have had one member lose 5 pounds in 2 weeks.  We have many who are showing huge strides in their confidence and are now attacking the kettlebells rather than shying to them during swings and getups.  I just love my job!

Here is the workout of the week for March.  You will need a TRX, medium sized kettlebell, and something to elevate your foot onto.  Set your gymboss interval timer to 20 seconds rest and 40 seconds of work for up to 16-24 rounds.  I always like to start the timer on the rest cycle so then I have time to hit the start button and get set up and ready to work without having to worry about losing work time.

  • TRX Push Up with L leg elevated, rest
  • TRX Push Up with R leg elevated, rest
  • Single Leg Bridge with L leg elevated, rest
  • Single Leg Bridge with R leg elevated, rest
  • Side plank on L side, rest
  • Side plank on R side, rest
  • Rear foot elevated split squat, L
  • Rear foot elevated split squat, R
  • 1 arm kb row, L
  • 1 arm kb row, R

Complete for 2-3 rounds for a total of 16-24 minutes of work.

Then I suggest a kettlebell swing hill workout.  Get your medium to heavy sized kettlebell.  Perform 10 swings, rest to a count of 10, then 11/11, 12/12, 13/13, 14/14, 15/15, 14/14, 13/13, 12/12, 11/11, & 10/10.  Perform as many of these hills that you can in 10-15 minutes.  (Usually about 1 to 2 times).

Hope everyone is doing terrific.  Next kettlebell orientations that we have are on March 20th, 23, and 24th.  Kettlebell orientations are free and include a 2 week free trial period.

Here is a workout for you Hardstyle enthusiasts out there to give a try.

Set your GYMBOSS Interval Timer to 40 seconds work/2o seconds rest.  2 Heavy Kettlebells (same or like size), TRX in single handle mode, and a monster band.

4 stations with 2 exercises per station.  1-3 rounds total (8-24 minutes in length)

Station 1

  • Monster Band Walks- alternating between 3 steps to the R, then 3 steps to the L
  • Mountain Climbers – as fast as you can with impeccable form (maintain neutral spine)

Station 2

  • Double Kettlebell Deadlift for reps
  • Farmers Walks

Station 3

Station 4

  • Seated KB Rotation (go slow & straight spine!)
  • Plank

Next part of the workout is Turkish Get Ups (full or half, alternating sides, medium to no weight) Set GYMBOSS to 10 minutes.

Last part of workout is Swing Ladder.  Set gym boss to 10-15 minutes depending on your ability to kettlebell swing correctly.  This ladder is best to be performed with a partner or if you are on your own just count in between sets.  5 swings, then 6, all the way to 10 then start over at 5 swings and go again until the timer is done.  If your form begins to feel sluggish, then stop and rest longer.