Friday Fun-day with Kettle Bells

Hi Everyone,
Today I have a short video for you. This was our "finisher" for our Friday workout. We performed kettle bell suicide rows, followed by kettle bell swing through CJ's.
Enjoy
Scott

"Never Stop Learning"

Hey Everyone,
A group of Gainesville Health and Fitness personal trainers took part in a Power Plate Acceleration Training workshop.

Here is the short video...... Can you spot me?

MTS of the Week- Friday's 50-10-5 Interval workout

Happy Friday everyone,
Lets wrap up this busy, productive week with a killer interval workout!!

Today I did another 50-10-5 interval routine. (50 seconds work, 10 seconds rest, 5 exercises). Again, if you don't have WorkOut Muse, be sure you have a countdown timer to keep you on pace.

As always, begin your training session with a good full body Dynamic warm-up.

1. Box jumps (24 inch)
2. Single arm Kettle bell swings (change hands in mid air)
3. Barbell push press
4. Cable rope saw
5. Dumbbell lunge with bicep curl

Repeat through this 4 times, totaling 20 minutes of work.

Finish with a 1000 meter Concept Row for time!!

Have fun and have an incredible weekend!!
Scott

MTS of the Week: 50-10-5 Post- Easter Circuit

Hey Everyone,
For those of you who celebrate Easter, I hope you had a wonderful Easter weekend, filled with friends, family and sweet goodies. Yes, I said sweet goodies! Easter only comes once a year so we should all enjoy the sweets that come with it..... as always with moderation of course.

I had an incredibly relaxing weekend at the beach with my family, but now that Easter is over it is time to get cranking again, so here is my Monday workout. It is a 50-10-5 circuit (50 seconds work, 10 seconds rest, 5 exercises) that I cranked out with Workout Muse loaded in the Ipod. For those of you that haven't tried out Workout Muse yet, just be sure that you have a stop watch set to 50 seconds and have fun!

1. Long arm sit ups with a body bar
2. Kettle bell (or dumbbell) plank rows
3. Lunges with Medicine ball rotational reaches
4. Kettle bell Cleans -> push/ press (or dumbbells)
5. Heavy rope slams (or medicine ball slams)

Repeat this for 4 rounds or a total of 20 minutes.

This is an intense interval circuit!!
Enjoy,
Scott