Tuesday, April 7, 2009

Bootcamp for Tuesday, April 7th.


It was a cold day in Nashville today, but Nikki and I bundled out and were very pleasantly surprised to see that Ashley, Sue, Melissa, Lesa, Gina and Keith all came out in the cold early morning to workout with us.

Dave took us through a very good workout and we warmed up quickly.

We warmed up for 5 minutes with Neck ROM, Shoulder Rolls, Arm Circles, Spinal Wave and the Pump all for about 30 seconds.

Then we all got a kettlebell (moderately heavy) and went to a picnic table. We performed the following for 3 rounds. (30 seconds on, 15 seconds rest)
  • Split squat with back foot elevated on picnic table R leg
  • Split squat L leg
  • Push ups (either feet elevated on picnic table, regular push ups, or with hands elevated on picnic table)
  • 1 arm row Right
  • 1 arm row Left
Next we performed a set of swings 30 second on/15 seconds off for 8 rounds with a heavy kettlebell.

Terrific workout!

Remember if you are looking to learn more kettlebell exercises and especially those that help to make you more powerful and balanced for working out and sports there is a Kettlebell Workshop, Friday May 8th. Get the details at www.irontamer.com or email Dave and irontamerdave@hotmail.com.

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