Posts Tagged ‘Gymboss’

Today’s workout.

Wanted to work on some basic kettlebell drills and also push myself pretty hard. Borrowed the “stack” workout idea from David Whitley, Master RKC.

Set gymboss to :30, automatic rounds. Chose a medium sized Kettlebell. Perform the exercises in order. Remember: quality over quantity.

-kettlebell swing, rest

-swing, plank, rest

-swing, plank, goblet squat, rest

-swing, plank, goblet squat, 1 arm swing L, 1 arm swing R, rest

-swing, plank, goblet squat, 1 arm swing L, 1 arm swing R, bridge, rest

-swing, plank, goblet squat, 1 arm swing L, 1 arm swing R, bridge, 1arm row R, 1 arm row L, rest

-swing, plank, goblet squat, 1 arm swing L, 1 arm swing R, bridge, 1arm row R, 1 arm row L, kb swing tranfers, rest

You can now chose to stop here or do what we did and head back down the stack.

-swing, plank, goblet squat, 1 arm swing L, 1 arm swing R, bridge, 1arm row R, 1 arm row L, rest

-swing, plank, goblet squat, 1 arm swing L, 1 arm swing R, bridge, rest

-swing, plank, goblet squat, 1 arm swing L, 1 arm swing R, rest

-swing, plank, goblet squat, rest

-swing, plank, rest

-swing, rest

All in all around 72 rounds of :30 for a total of about 36 minutes. Please remember to pick a medium sized kb and really concentrate on form. Feel free to rest if needed.

Hope everyone is doing fantastic.  Here is our next volume of workout of the week.  Equipment is TRX and a Kettlebell.

Set Gymboss Timer to

:30rest/:30work, 2-3 rounds

4 stations – 2 exercises per station

A) TRX Bridge/TRX Plank

B) Rack Reverse Lunge R/L

C) Renegade Row R/L

D) Double KB Deadlift/Farmers Walks

Rest for a few minutes and let your heartrate come back down a bit.  Then set up as many kettlebells as you have and perform the “circle” so named by Dave Whitley, Master RKC.  Keep Gym Boss timer at :30/:30 and perform a round of swings, move to a different size kettlebell during rest and repeat for 8-12 rounds.  Feel free to put in a round of burpees, jump rope, mountain climbers or if you are so lucky as our members, battling rope!


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.