Kettlebell Kamp 062909

"Mighty You!"
-RIP Billy Mays 062809

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

Workout: 4-5 Rounds: 60/0, 1 Min. between Rounds

Jumping Jacks
Presses
Lateral KB Hops
Hindu Pushups
Burpees

Cool Down:
Synergy Yoga
Bob Garon II,
Synergy Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

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

Kettlebell Kamp 062509

"Back 2 Back"

Warmup:
1 Min. Around The Worlds
Carioca for length
1 Min. Slingshots
1 Min. V-Stand Pushups
1 Min. Stork Stance(modified on 1 knee on ground)

Workout: 4 Rounds: 30/5, (1:30 rest between rounds)

Overhead Pullovers w/ knee crunch
Flutter Kicks(up&dwn)
KB Floor Presses
Flutter Kicks(in&out)
Lunge- fwd (optional jumping lunges)
Lunge- rvs
Lunge- laterally

Cooldown:
Synergy Yoga
Bob Garon II,
Synergy Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

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

Kettlebell Kamp 062409

"Hot Potato"

Warmup: 45s
Burpees
Reverse Bear Crawl
Donkey Kicks
Forward Bear Crawl
Broad Jump Burpees

Workout: Hot Potato Game
After you get knocked out join the circuit.

Circuit: Random Times
Top Half Burpees
Sprints
2 Pushups and 2 Mountain Climbers
Superman Crunches
Rebounds
Egg Rolls
Sprints
Shift Squats- like skiing
High Knees
Moving Side Planks

Cooldown:
Synergy Yoga
Bob Garon II,
Synergy Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

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

Kettlebell Kamp 062209

"Go All The Way"

Warmup: 2x 30s
Swings
Pushups
Jumping Jacks

Workout: 3-4 Rounds (30 sec. work/ 30 sec. rest, 1 min. rest btwn rds)

Thrusters- R&L
One Arm Swing & Snatch Combo- R&L
Darcy Swings
Figure 8's
Overhead Kettlebell Lunge- R&L

Cooldown:
Synergy Yoga
Bob Garon II,
Synergy Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

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

Kettlebell Kamp 061909

"Core Domination"

Warmup:
30s Jumping Jack
30s Squats
30s High Knees
30s Lunges
30s Jumping Jacks
30s Bottom Half Burpees
2-3 Laps

Workout: 1 Min.

Rightside
Long Cycle
Burpees
Long Cycle
Burpees
Repeat for leftside

Then:
4 Min. Jerks or Push Press

Then:
Abs
11 exercises--25 reps of each exercise in this order:

In and Outs (picture being in boat pose and moving your legs in and out)

Bicycle-Same as in and outs but with a bicycle movement Bicycle in reverse

Crunchy Frog- In and outs with your hands out at your sides bringing them in and wrapping your legs close to your chest

Scissors Kicks-lying on your back one leg hovering over the floor, one up and a 90degree angle both feet flexed and changing them scissor style

Hip Pop and Raise- reverse crunches

Pulse-ups/Heels to Heaven- Reverse crunches with straight legs

V-ups- Start flat on your back.  Meet your hand and feet together up top.

Oblique Crunches- side lying lifting legs and shoulder up at same time, kind of an oblique crunch Leg climbs-lying on back one leg bent, one leg extended rolling up to top

Russian Twist-Oblique twists done VERY quickly with legs raised up off the floor


Cooldown:
Synergy Yoga
Bob Garon II,
Synergy Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

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

Kettlebell Kamp 061809

Warmup: 1 Min.
1 m 2 hand swings
1 m rt swings
1 m lt swings
1 m 2 hand swings
Mobility drills

Workout: 3 rounds, 1 Min. Rest btwn rounds

2 Min. Snatch or High Swing
1 Min. Bear Crawl
1 Min. Pushups
1 Min. Side Lunges

Then after rounds 5 minutes of hill running (forwards, backwards, zigzag, etc. Whatever your pleasure.)

Cooldown:
Synergy Yoga
Bob Garon II,
Synergy Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

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

Kettlebell Kamp 061709

Today, the theme is commitment. Even though you're gonna feel like you can't. Commit to doing just 1 more, going that much further, and that much harder.

Warmup:
Skipping & Lunge Series

Workout: 4 Rounds
Group A(advanced) & B(beginner)

2-3 Sprints
20-30 Pushups
Jumping Jacks when done to bring group back together.

2-3 Sprints
15-25 Presses Per side(change hands when needed)
Jumping Jacks when done

20 Squats for beginners/20 Jumping Squats for advanced
Lunges for distance and walk back or walk intervals for beginners

2-3 Sprints
20 Jump Squats
15 Jumping High Knees
Run in place when done

Optional:
Swing Practice(2 hand, one hand, darcy, stepping- 30-60s each)

Cooldown:
Synergy Yoga
Bob Garon II,
Synergy Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

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

Kettlebell Kamp 061509

Warmup:
2 Min. Team Pushups
1 Min. Mountain Climbers
2 Min. Team Jump Squats

Workout: 2-3 Rounds: 2:00, (1:30 rest between rounds)

Station: Kettlebell Drag

Push Press
V-Situp/Flutter Kick/Full Situp Combo(30s)
KB Bent Over Row
Jumping Squats
Overhead Jog

Cooldown:
Synergy Yoga
Bob Garon II,
Synergy Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

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

Kettlebell Kamp 061209

Warmup:
Skipping & Lunge Series

Workout: 3 Rounds, Fast (2 min btwn rds)
(Ex. Bear Crawl for distance & sprint back
15-20 Pushups & then sprint for distance and perform 50 Kettlebell Swings. Same format for rounds 2 & 3)

1. Bear Crawl Sprint Pushup N Swing Series:
15-20 Pu & 50 Swings

2. Sabertooth Crawl Sprint Suicide Pushup N Press Series:
15 SPu & 20 Presses

3. Spiderman Crawl Sprint Jumping Lunge N Figure 8 Series:
20 JL & 20 Fig 8

Cooldown:
Synergy Flow
Bob Garon II,
Synergy Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

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

Hot Off The Synergy Kettlebell Kamp Press Release

Here's a link to my new press release for Kettlebell Kamp: Press Release: Synergy Kettlebell Kamp - Arizona's Ultimate Fat Loss Boot Camp

Synergy Kettlebell Kamp - Arizona's Ultimate Fat Loss Boot Camp Will Finally Give You What You’ve Been Looking For By Doing Some Of The Craziest Most Fun Workouts That Will Give Your Body No Choice But To Blast That Stubborn Fat Right Off!!

My goal is to help people get fit, stay fit, and live longer and healthier lives. That's my motto and business focus. I truly believe in what I'm doing at Kamp and absolutely love my group of clients. We're like family and it's such a joy to see their progress. In case you haven't seen the testimonial video I put up on my main site and Facebook the other day here it is to preview now.


Synergy Kettlebell Kamp Video Testimonials from Bob Garon on Vimeo.

Kettlebell Kamp 061109

Warmup: 45s
Forward Lunges
Bottom Half Burpees
Squats
Mountain Climbers
Reverse Lunges

Workout: 3-4 Rounds, 50/10 (1 min btwn rds)

Pushup Empty Renegade Row
Side Plank- R&L
Single Arm Thrusters- R&L
KB Russian Twists
Single Arm KB Drag

Cooldown:
Synergy Flow
Bob Garon II,
Synergy Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

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

Kettlebell Kamp 061009

Warmup: 1 Min.
2 Hand Swings
Swings- R
Swings- L
2 Hand Swings
Mobility Drills

Workout: 3 Rounds, 50/10 (1 min rest between rounds)

Snatch- R
Snatch- L
Bear Crawl
Pushups

Then:
5 Min. Hill Running (forwards, backwards, zigzag- Pick Your Poison)

Abs: 50/10
Plank Slides
Pushup To Side Plank- R&L
Russian Twists
Prone Cross Body Knee-Ins(face down in full plank position and bring each knee in without setting foot down on ground)

Cooldown
Synergy Flow
Bob Garon II,
Synergy Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

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

Kettlebell Kamp 060908

Warmup:
2 Min. One Arm Swings
Mobility Drills

Workout:
6 Min One Arm Long Cycle

Then:
1-2 Full Laps

Then:
4 Min One Arm Jerk

As many rounds as you can in 10 Minutes of the following:
10 Kettlebell Swings
10 Broad Jumps
10 Burpees w/ jump

As performed on 050509:
Keith- 6
Marie- 5
Sean- 5
Anthony- 9
Jamie- 5(modified)
Terry- 3
Liza- 4
Jen- 4

060909:
Joni- 4
Bill- 6
Erica- 3.5
Marie- 5
Keith- 6
Mac- 5
Deb- 6.33
Sean- 5
Nichole- 4.5
Meesha- 4
Jessica- 3
Mad- 3.8

Cooldown:
Synergy Flow
Bob Garon II,
Synergy Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

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

Kettlebell Kamp 060809

Warmup:
30s Jumping High Knees
2 Lengths Carioca
30s Jumping Jacks
2 Lengths Carioca
30s Rebounds
2 Lengths Carioca

Workout: 1-2 Rounds, 10-20 reps
*Group 1 (Beginner performs as prescribed)
*Group 2 (Advanced performs double)

Zig Zag Hill Run Intervals

Interval Pauses:
Hindu Squats
Frog Burpees
V-Stand Pushups(get the butt SUPER hi)
Jumping Lunges
Hindu Pushups

Cooldown:
Synergy Flow
Bob Garon II,
Synergy Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

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

Synergy Kettlebell Kamp - Gilbert, Chandler, Mesa, Tempe, Queen Creek, Arizona's Ultimate Fat Loss Boot Camp

“Synergy Kettlebell Kamp - Arizona's Ultimate Fat Loss Boot Camp Will Finally Give You What You’ve Been Looking For By Doing Some Of The Craziest And Most Fun Workouts That Will Give Your Body No Choice But To Blast That Stubborn Fat Right Off!!”

Discover How You Can Lose Up To 20 lbs in 6 Weeks And Get Into The Best Shape Of You Life, RIGHT NOW!

Join the hundreds of others in the Phoenix East Valley who have discovered the best way to burn fat and increase athletic performance in all of Arizona!

Kettlebell Kamp- Free Form Style Moving- 060409

Warmup:
2 Min. Swings (2 hand, R&L)
1 Min. Pushups
2 Min. Lunges (Forward & Reverse)

Workout:
5 Min. Free Form Moving
Zig Zag Hill Run
5 Min. Free Form Moving
Team Push Press Ladder
5 Min. Free Form Moving
Bench Jumping
5 Min. Free Form Moving
Fartlek Run

Cooldown:
Synergy Stretch
Bob Garon II,
Synergy Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

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

Kettlebell Kamp 060309

Warmup:
4 Carioca Lengths
1 Min. Slingshots
2 Min. Figure- 8's to a Catch
1 Min. V-Stand Pushups

Workout: 3 Rounds, (2:00 rest between rounds)

Team KB Front Squat Thruster Ladder

40/30 (Listed Movement/Lunges Active Rest)

1. Spiderman Pushups
2. Mountain Climbers
3. Burpees
4. Swings

Cooldown:
Synergy Flow
Bob Garon II,
Synergy Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

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

Kettlebell Kamp 060209

"It Comes In Threes"

Warmup:
Pushups
Mountain Climbers
Forward Walking Lunges
Reverse Walking

Workout: 3 Rounds, 60/30 between rds

Rd1: R&L
Swing
Snatch
Jerk

Rd2:
Rack or BW Squats
Bear Crawl
Sprints (for distance and intervals)

Rd3:
Snake Slither
Monkey Crawl
Waiter's Carry (for distance)

Repeat Rd1.

Cooldown:
Synergy Flow
Bob Garon II,
Synergy Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

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

Kettlebell Kamp 060109

Warmup:
2 Laps
1 Min. Burpees
1 Min. Slingshots
2 Laps

Workout: 5 Rounds, 120s/30s Jumping Jacks Active Rest, and then right into the next exercise!

Round 1
Hand 2 Hand Swings

Round 2
Snatches- R & L (1 hand switch)

Round 3
Planks (1 minute)
Russian Twists (1 minute)

Round 4
Thrusters (1 minute)
Figure 8's (1 minute)

Round 5
Superplank(suicide pushup) (1 minute)
Pushups (1 minute)

Then:
Fartlek Sprints

Cooldown:
Synergy Flow
Bob Garon II,
Synergy Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

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