Kettlebell Kamp 033009

Warmup:
2 Min. Swings
3 Laps Skipping- forward, reverse, side shuffling combos

Workout: 3 Rounds: 40/20, (1:00 rest between rounds)

Darcy Swings
Knee-up Pushup(very slow, alt knees)
Bench (Curb) Jumps(very fast)
Bear Crawls (for distance)
Hindu Squats

Cooldown:
Synergy Stretch
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Kettlebell Kamp 032609

--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Kettlebell Kamp 032809

Warmup:
1 Lap Carioca
1 Min. 2 Tone Lunges- forward then lateral
1 Lap High Knees Skipping
1 Min. 2 Tone Lunges- forward then lateral

Workout: 3 Rounds: 60/20, (1:30 rest between rounds)

3 Swing Pushup
2 Tone Lunges- Reverse then Lateral
KB Lunge Row(R & L)
Floor Press(both hands on bell)
Overhead Lunges(R&L)

Cooldown:
Synergyq Stretch
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Kettlebell Kamp 032509

Warmup:
Duck Walks (for distance)
1 Min. Pushups
Bear Crawl (for distance)
2 Laps

Workout: 3-4 Rounds (40/10)
2 Handed Swings
1 Arm High Swings (R&L)
Russian Twists
Push Presses(R&L)

Cooldown:
Synergy Stretch
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Kettlebell Kamp 032409

Warmup:
1 Min. Swings
1 Min. Around The Worlds
1 Min. Swings
1 Min. Jumping High Knees

Workout: 3 Rounds (40/20)
Burpees w/a Tuck Jump
Hindu Pushups
Jumping Prisoner Squats
Military Pushups
Bottom Half Burpees

Cooldown:
Synergy Stretch
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Kettlebell Kamp 032309

Warm-up:
1 Lap
Reverse Lunges
1 Lap
Side Lunges
1 Lap
Forward Lunges

Workout: 3 Rounds (60/15)
One Arm Swings
Pushups
KB Squat Press
Suicide Pushups
Planks

Cooldown:
Synergy Stretch

Tonight at Kettlebell Kamp we had a wall sit contest. Marie was the winner and Gabby earned second place. These ladies wall sat for 22 minutes before their legs buckled and the men didn't last past 3 minutes.

Great job Marie and Gabby!!!

Marie won a both of virtual healthy eating grocery shopping tour with me as well as a private training session. Gabby won a private training session with me.
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Kettlebell Kamp 032309

Warm-up:
1 Lap
Reverse Lunges
1 Lap
Side Lunges
1 Lap
Forward Lunges

Workout: 3 Rounds (60/15)
One Arm Swings
Pushups
KB Squat Press
Suicide Pushups
Planks

Cooldown:
Synergy Stretch

Tonight at Kettlebell Kamp we had a wall sit contest. Marie was the winner and Gabby earned second place. These ladies wall sat for 22 minutes before their legs buckled and the men didn't last past 3 minutes.

Great job Marie and Gabby!!!

Marie won a both of virtual healthy eating grocery shopping tour with me as well as a private training session. Gabby won a private training session with me.
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Synergy Kettlebell Training Swings Those Bells

Swing Kamp

Here you will see the essence of the basics of kettlebell training- The Swing. If you have not performed thousands and thousands of swings then you are have not tapped into your true potential of learning kettlebell movements. The Swing is the foundation for kettlebell lifting as well as simply just an amazing movement for general full-body functional conditioning in that it provides a resistance as well as cardiovascular environment for your workout.

Be like us at Synergy Kettlebell Training: Swing Away! :)

For more info visit: http://BobGaronTraining.com

Kettlebell Kamp 032109

Warm up:
1 Lap
1 Min. Figure 8's
1 Lap
1 Min. Figure 8's
1 Lap

Work out: 2 Rounds, 2 Min rest between rounds
Lunge Checkpoint(lunge for distance to each)

1. 50x Swings
2. 10x Man-Makers- per side
3. 15x Push Presses- per side
4. 50x Cleans- 25 per side

Cooldown:
Synergy Stretch
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Kettlebell Kamp 031909

Warmup:
1 Min. Lunges
1 Min. Jumping Jacks
1 Min. Mountain Climbers

Workout: 2 Rounds, 40s/10s
Superman Crunches
Boat Pose
V-Situps
Sideline V-Situps
Boat Pose
Side Planks
Star Planks
Full Plank
Elbow Rotations from side plank
Boat Pose

THEN:
Rodney Yee Yoga Sequence-
Mountain Pose
Tree Rightside
Triangle (facing right)
Side Stretch
Exalted Warrior(arms up and lean back)
Proud Warrior(warrior 1)
Half Moon
Brave Warrior(leg balance w/ arms and leg stretched outward off ground)
Revault Triangle(reverse triangle)
Extended Leg Stretch- Hands In Namaste(hands in back with palms together and fingers pointed up. Bring forehead to knee w/o bending legs)

Mountain & Repeat Other Side

Wide Leg Stretch
Standing Forward Bend
Mountain(arms overhead and then center to Namaste)
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Kettlebell Kamp 031809

Warm up:
1 Min. Slingshots
1 Min. Figure 8s
1 Min. Jumping Jacks

Work out: 3 Rounds, 2 Min rest between rounds

Darcy 30s
Snatches (alternating) 60s
Darcy 30s
Pushups 60s
Darcy 30s
Squats 60s
Darcy 30s
Clean and press (alternating) 60s

Cooldown:
Synergy Stretch
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Kettlebell Kamp 031809

Warmup:
1 Min. Swings Right
30S (Per Side) Warrior Pose
1 Min. Swings Left
1 Min. Down Dog

Workout: 2-3 Rounds
45 & 30/20 (1st movement & 2nd movement/rest between pairs)

Pair #1
Jumping Lunges
Push-Ups

Pair #2
Jump Squats
Burpees

Pair #3
High Pulls Right
Snatches Right
High Pulls Left
Snatches Left

Pair #4
Press Right
Push Press Right
Press Left
Push Press Left

Cool Down:
Synergy Stretch

--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com
Club: http://www.arizonakettlebellclub.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Kettlebell Kamp 031609

Warmup:
3 Laps Run, Skip, Sprint
1 Min. Reverse Lunges

Workout: 3 Rounds: 40/20, (1:30 rest between rounds

Sprint
Planks
Thrusters (R & L)
Sprint
Planks
Overhead Up/Dwn Lunge(R & L)

Cooldown:
Synergy Stretch
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Kettlebell Kamp 031109

Warmup:
1 Min. Around The Worlds
1 Min. Figure 8's
1 Min. Mountain Climbers
2 Laps Jogging

Workout: Varied Times, (2:00 rest before the Snatch Protocol)

1 Round: 45/15
Swings
Frog Burpees
Swings
Pushups
Swings
Goblet Squats

30 Sets of: 15on/15off (Alternating hands each round)
Snatches or High Swings

1 Round: 45/15
Swings
Frog Burpees
Swings
Pushups
Swings
Goblet Squats

Cooldown:
Synergy Stretch
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com
Club: http://www.arizonakettlebellclub.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Kettlebell Kamp 031009

Warmup:
1 Min Jump Jacks
2 Min. One Arm Swings

Workout: 3 Rounds, 40/20
SDHP
Pushups
Squats
Kick Ups
Darcy Swings

Cooldown:
Synergy Stretch
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com
Club: http://www.arizonakettlebellclub.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Kettlebell Kamp 030909

Warmup:
1 Lap Carioca
2 Laps Skipping

Workout: 3 Rounds: 40/20, (1:30 rest between rounds

3 Swings/ 3 Pushups
Up/ Dwns(R & L)
KB Row
Suicide Pushups

Cooldown:
Synergy Stretch
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com
Club: http://www.arizonakettlebellclub.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Kettlebell Kamp 030509

Warmup:
4 Rounds of 1 Min. each arm:
1 Arm Swing, High-Pull, Snatch Combo
Turkish Get Ups

Workout: 1 Round, 60/0

Presses right side
Planks
Presses left side
Planks
Clean & Press right side
Planks
Clean & Press left side
Planks

Cooldown:
Synergy Stretch
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com
Club: http://www.arizonakettlebellclub.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Kettlebell Kamp 030409

Warmup:
2 Min. Swings
1 Min. Pushups
1 Min. Lunges

3 Rounds: 120/0, 1 Min. Down Dog and 1 Min. between Rounds

Down Dog
High Windmills right side
Down Dog
High Windmills left side
Down Dog
TGU right side
Down Dog
TGU left side
Down Dog

Cool Down:
Synergy Stretch
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com
Club: http://www.arizonakettlebellclub.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Kettlebell Kamp 022809

Warmup:
2 Min. Skipping and Jumping
2 Min. Darcy Swings

Workout: 3-4 Rounds of 60/20

KB Split Jerk(R & L)Alternating Rack Squats(clean between reps)
Suicide Pushups
Push Press(R & L)

Cooldown:Synergy Stretch
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com
Club: http://www.arizonakettlebellclub.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Kettlebell Kamp 030209

Warm Up:
1 Min. Goblet Squats
2 Min. Figure 8 to a Hold

Workout: 3-4 rounds (60/20)

Run a Lap
Turkish Get Ups(R & L)
KB Phoenix Crunches
Elevated Foot Lunge (in pushup position)
KB Overhead Running

Cooldown:
Synergy Stretch
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com
Club: http://www.arizonakettlebellclub.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Kettlebell Kamp 022809

Warmup:
2 Min. Skipping and Jumping
2 Min. Darcy Swings

Workout: 3-4 Rounds of 60/20

KB Split Jerk(R & L)Alternating Rack Squats(clean between reps)
Suicide Pushups
Push Press(R & L)

Cooldown:Synergy Stretch
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com
Club: http://www.arizonakettlebellclub.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook