Posts Tagged ‘workout of the week’

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.