So far we’re scheduled for regular classes on Saturday morning.  Be prepared.  If it does snow, even if it’s just a little, please be sure to bring a second pair of sneakers to wear during your workout.

Sally suggested interval shoveling, but I guess we’ll let you do that at home on your own.

Saturday’s Workout

1A) Kettlebell Swings (any variety)

1B) Kettlebell Upper Cuts

1C) Snatches (Dumbbell or Kettlebell)

1D) Medicine Ball Tosses

1E) Jumping Split Squats

60 seconds at each exercise, 15 seconds rest between exercises, 4 total rounds.

1 minute at each exercise, rest 1 minute between rounds, complete 5 rounds.

3 Rounds

1a) Renegade Rows 3 x 60 seconds

1b) Lateral Lunges 3 x 60 seconds

~~~

2a) Jumping Pull Ups 4 x 30 seconds

2b) Agility Rings 4 x 30 seconds

2c) T Stabilization Rotations 4 x 30 seconds

2d) Crab Walk 4 x 30 seconds

~~~

3a) Single Leg Hip Bridge 3 x 20/20 seconds

3b) Planks 3 x 40 seconds

30 seconds of each, for 3 rounds, rest 60 seconds between rounds.

Then. . .

• Squat
• Jump Squat
• Reverse Lunges
• Jumping Lunges

30 seconds of each, for 4 rounds, rest 60 seconds between rounds.

Finish with…

• Hip Bridges (use the SBs, the MBs, the PlyoBoxes, etc) 3 x 15
• Hip Flexor Stretch 3 x 20sec/20sec
• Push Ups 3 x 10

-Deadlift
-Double Press
-Dumbbell Snatch Left
-Dumbbell Snatch Right
-Ring Rows

Finish with this…

10 Box Jumps
1 Garage Run

4 Rounds

We hope some of your friends are able to make it in this week to try out the workouts!

In the meantime, Nick sent in this photo of this kettlebells on the beach, during his vacation. See Nate, other people besides me workout on vacation!

Kettlebells meet the sand, compliments of Nick, great way to train.

Here’s a little fat blasting circuit for Tuesday.

50 seconds on / 10 seconds off…for 4 Rounds

Kettlebell Swings
Kettlebell Goblet Squats
Kettlebell Push Presses (do PPs on one side for rounds 1 and 3, then do PP on the other side for rounds 2 and 4)

Rest 2 minutes, then…

Continuous Tabata Intervals alternating between (for a total of 12 minutes)

Jumping Lunges
Push Ups
Squat Thrusts

Power Ropes
Dribbling
Atomic Push Ups
Jump Rope
Agility Ladder Drills

It appears we missed a good one at Fight Club this morning.

Friday Finisher Workout

50 sec on / 10 sec off for 5 Rounds

Kettlebell Swings
Jump Rope
Burpees
Band Rows
Box Jumps

REMINDER: There are now classes on Friday afternoon at 4pm and 5pm.

In the meantime, for Saturday…

Start of with 3 Rounds of the Plank Complex

Then 5 Rounds of

• Snatches 12/12
• Jumping Pull Ups 24
• Front Squat 6/6
• Squat Thrusts 12
• Horizontal Flutter Kicks 24
• Hanging Knee Raises 12