Synergy Kettlebell Boot Camp 072909

"Adult Sports 'N Fun In Da Sun Day"

Warm-up:
Jog 2 Laps
30s Rebounds
1 Min Pushups
30s Mountain Climbers
1 Min Reverse Lunges
Jog 2 Laps

Adult Games:
1. Ultimate Frisbee- 15 points wins

Then:
Different groups plays different games and then will cycle thru each one.

2. Volleyball

3. Skinny Bat Ball

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

Synergy Kettlebell Boot Camp 072809

"Sensational Legs For You & For Me!"

Tonight's Trivia: Which nut has the most Omega-3?
Answer: Walnuts

Warm-up:
Jog 2 Laps
2 Min. 2 Hand Swings
Jog 1 Lap
1 Min. 2 Hand Swings
Jog 2 Laps
2 Min. Burpees

Workout: 1 Round- After each minute 15s of Active Rest is performed and then directly on to the next movement.
*All Movements are 1 min. except for the the last which is Tabatas.

1. Forward Walking Lunges
2. Trunk Rotating Close Squat- stand with feet together and rotate hips on the down
3. Lateral Lunges
4. Static Squats- hold in downward position
5. Jumping Lunges
6. Chair Body Squats- while sitting down into the chair position raise arms overhead
7. Sumo Deadlift Highpull
8. Overhead Lunges- R&L
9. Jumping Squats
10. Reverse Walking Lunges
11. Lunge (Up/Dwn Split) Squats- stand in the lunge position and squat
12. Mixed Tabata Squat & Lunge Burst- (20s of work, 10s of rest)- 4 minutes

For The Tabata Intervals Perform: BW Squats, Fwd Lunges, Close Feet Fish Squats, Rvs Lunges, Prisoner Squats, Warrior II, Chair Pose

Then:
Jog 2 Laps

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

Synergy Kettlebell Boot Camp 072709

"Monday Mayhem Madness"

Tonight's Trivia: What are the 4 main ingredients that make up Hummus?
Answer: Chick Peas, Tahini, EVOO, Garlic

Warmup: 30x3
Pushups
Switch Steps
Mountain Climbers
Darcy Swings

Workout: 20/10, Active rest on the off time, 2:00 rest btwn rds

1. 10 Min. See-Saw Half Press 'N Swings(alternate arms for each press interval)

2. 5 Min. One Arm Thrusters 'N Sprints

3. 5 Min. Abs 'N Stuff

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

Synergy Kettlebell Boot Camp 072409

"Take Your Kettlebuddy On A Long Walk Around The Big Park"

Tonight's Trivia:
1. What is the fastest & most absorbable non-vegetarian protein source?
2. What is the fastest & most absorbable vegetarian protein source?


Warmup:
1 Min. Lunges
1 Lap
1 Min Reverse Lunges
1 Lap

Workout:
4 Min Tabata Sprints

Then the Kettlebell becomes your pet. Nice little k-bell. Be a good boy now and don't bite too hard. :)

Begin walking and hold kettlebell any way- overhead, farmer's carry, rack hold, goblet, etc.

1. Hill run down & up overhead carry
2. Hill drag up, if you're waiting to go perform 10 pushups, 20 squats, 30 jumping jacks
3. Downhil Run/Uphill Kettlebell Drag
4. Overhead Zig Zag Bleacher (mod by holding in rack) & other bleacher work

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

Synergy Kettlebell Boot Camp 072309

"Welcome To Kickboxing Day!"

Tonight's Trivia: What 3 vegetarian sources can combine to make a complete protein?

Warmup: 30s
1 Lap Jogging
Rebounds
Hindu Squats
Jumping High Knees
1 Lap Jogging
Rebounds
Hindu Squats
Jumping High Knees

Workout:
4-5 Rounds: 2-3 Rounds, 30s - 1 Min each, 1:30 btwn rounds

Walking Front Kicks- 2 lengths
Jumping Front Kicks
Straight 1, 2's- 2 lengths
Side Kicks
Hook Punches
Pushups
Superman Punches- 2 lengths
Partner Uppercuts
1, 2 Jumping Front Kicks- 2 lengths
Partner Hooks
Walking Knees(with clinch motion)- 2 lengths

Bonus Round: Best Crane Technique

If you get done before the rest of the group perform your choice of Pushups, Mountain Climbers, or Jumping Jacks

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

Synergy Kettlebell Boot Camp 072209

"How Kiddos Play"

Tonight's Trivia: What single food is nature's most abundant source of anti-oxidants & healthy fats.

Warmup: 5 Min time limit each
Duck, Duck, Goose
Burpee Freeze Tag

Workout:

1. 5 Min. Red Light, Green Light- Bear Crawl Version

2. 5 Min. Red Rover

3. Kickball:
-When u get to 1st perform 10 pushups
-When u get to 2nd perform 15 squats
-When u get to 3rd perform 20 Jumping Jacks

-Homerun is 7 Burpees

-Waiting to go up to kick perform 10 Jumping Lunges, 20 Spiderman Pushups, 30 Jumping High Knees

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

Synergy Kettlebell Boot Camp 072109

"Stand Tall & Be Proud"

Tonight's Trivia: Which popular fruit directly helps with mental clarity and focus?

Warmup:
Skipping, Carioca, & Lunging Sequence

Workout: 3 Rounds, 30/10 and 1:30 btwn rounds

Crunchy Frog
Cleans- R&L
Up Dog/Down Dog or Hindu Pushups
Slow Mountain Climber Up/Down(burpee w/o pushup & w/o jump)
Push Press- R&L
Down Dog & Sprint

Cooldown:
Synergy Yoga w/ hip opener focus

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 Boot Camp 072009

"Monday Mix Em Up"

Warmup: 5 Min each
Turkish Get ups
Various Swings

Tonight's Trivia: What is the world's smallest grain & in what country is it primarily grown?

Workout- 20 Min Time Clock, 5-7 rounds is the minimum goal (must finish in 2 minutes each round to stay on target)

Beginners
10 Goblet Squats(hold bell at chest)
15 Mountain Climbers
20 Swings

Advanced
5 Burpees
10 Snatch- (5x R&L)
15 Mountain Climbers
20 Darcy Swings

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

Synergy Kettlebell Boot Camp 071709

"Fightback Friday"

Fireside Chat: Hidden MSG & Corn

Warmup: 1 Min.
Lunges
Reverse Lunges
Slingshots
Swings

Workout: 3 rounds: 1st round 40/20, 2nd round 30/15, 3rd round 20/10, 1 min rest btwn rounds

Darcy Swings
Long Cycle
Pushups
High Windmills-
High Windmills-
Mountain Climbers

Cooldown:
Synergy Yoga w/ a focus on Downdog postures & hip openers

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 Boot Camp 071609

"Lightning McQueen"

Warmup:
2 Min. Swings
1 Min. Burpees

Workout: 10 Min. Each/ 30 Min. Total

1. 15/15 Rack Squats(switch R&L each interval), Active Abs for 15

2. 15/15 for 10 Min. Snatch- R&L

3.10 Min. Rows, Pushups (pic a number of reps & stick w/ it. Do that number and then jump to the next movement.)

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

Synergy Kettlebell Boot Camp 071509

"Super Duper Belly Fat Blaster"

Camp Trivia: What's 3 natural remedies for curing migraines?

Warmup: 35s
Squats
Jumping High Knees
Mountain Climbers
Pushups
Bottom Half Burpees
Squats

Workout: 4 Rounds, 40/20 active rest, 1 min btwn rounds

Long Sprint
Jerk- R
Jerk- L
Super Burpees
Cleans- R
Cleans- L
Short Sprint

Abs: 6 Min. Total, 60/30
60s Situps
30s Sideline V-Situps- R
Straight Let Wide Situps
Sideline V-Situps- L
Plank
Flutter Kicks
Plank
Flutter Kicks

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

Synergy Kettlebell Boot Camp 071409

"You Can Do Anything Once"

Warmup: 1 Min.
2 Hand Swings
Darcy Swings
Slingshots(30/30)
One Arm Swings- R
One Arm Swings- L
Darcy Swings

Workout: 1 Round, 1 Min.
4 Min. One Arm Jerks
1 Min. Rest
Darcy Swings
Kettlebell Front Squats
Forward Lunges
Row
Darcy Swings
Russian Twists
Reverse Lunges
Darcy Swings
Flat Forward Hands Pushups
Planks

Then:
Sprints

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

Synergy Kettlebell Boot Camp 071309

Warmup:
2 Laps
1 Min. Pushups
1 Min. Mountain Climbers
1 Min. Virtual Jump Rope
2 Laps

Workout: 3 Rounds: 40/20, (Active rest on the 20s & 1 min rest btwn rds)

180 Degree Squats(squat & as u come up turn 180 and drop right into next squat)

Sprawl Pushups(jump feet in and out like during burpees inbtwn pushups)

Moving Side Planks- move your hips up & dwn while balancing on your feet- not legs- and forearm/elbow in a side plank

Situps

Jumping High Knees

Cooldown:
Synergy Yoga (focus on opening of the hips on the ground postures)

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 Boot Camp 071009

"Hot Tamale"

Today's Trivia: Which nut is actually poisonous to eat, when you get it right off the tree, unless it's pasteurized first?

Warmup:
30s Burpees
3x Overhead Sprint Relay
10-20 Drop Number Burpees

Workout: 3-4 Rounds, 30s work/20s rest

Swings
Clean & Push Press- R
Clean & Push Press- L
Dolphins
Renegade Row- R
Renegade Row- L
Snatch- R
Snatch- L
Mountain Climbers

Optional:
TGU's for 10 min.

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

Synergy Kettlebell Boot Camp 070909

"Lick It Up"

Today's Trivia: How many calories are in 1 gram of protein, 1 gram of fat, and 1 gram of carbs?

Warmup:
Side Lunges
Slingshots
Darcy Swings
Up/Downs Lunges

Workout:
Team Push Press Ladder to 15- R
Sprints
Team Push Press Ladder to 15- L

1 Rounds, 30/15, 1 min. rest between rounds
Spiderman Pushups
Swings
Thrusters- R&L
Swings- R&L
Spiderman Pushups

Team Rack Squat Ladder to 20
Sprints
Team Leg Raise Ladder to 20

1 Rounds, 30/15, 1 min. rest between rounds
Spiderman Pushups
Swings
Thrusters- R&L
Swings- R&L
Spiderman Pushups

Optional Abs:

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

Synergy Kettlebell Boot Camp 070809

"Motivate & Challenge"

Warmup:
4 Bear Crawl Sprints
1 Min. Situps
1 Min. Lunges
1 Min. Reverse Lunges

Workout: 3 Rounds, (1 Min. For 1st rd & 30s for 2nd & 3rd) No rest during & 1 Min between rounds

Prisoner Jump Squats
Swings
SDHP
Burpees
Planks
Star Jumps
V-stand Pushups
Jumping Lunges

Abs:
15s on and 15s off various abs exercises

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

Synergy Kettlebell Boot Camp 070709

"Dough"

Warmup:
30s Superman Crunches
30x 3 Position Suicide Partner Crunches
1 Min. Planks
30s Mountain Climbers

Workout: 3 Rounds, 30s, 1 min rest btwn rounds

Jumping Jacks
Bodywt Squats
Military Pushups
Prisoner Squats
Planks
Mountain Climbers
Close Hands/Wide Feet Pushups
Jumping Squats
Jumping Jacks

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

Synergy Kettlebell Boot Camp 070609

"Independence From"

Warm-up: 3x30s
Squats
Dive Bombers
Rebounds

Then: Quick Small Group Fartleks

Workout: 3 Rounds, 40/20

Kettlebell Renegade Rows
Kettlebell Sumo Squats(hold kettlebell in the rack position w/ 2 hands on the ball) Suicide Pushups
Darcy Swings 

Abs-
30s Superman Crunches
30x 3 Position Suicide Partner Crunches
1 Min. 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

Synergy Kettlebell Boot Camp 070309

Warmup:
2 Min. Burpees
1 Min. Mountain Climbers
1 Min. Swings

Workout: 3 Rounds (as fast as you can)
30- 50 Squats
40 Kettlebell Floor Presses(20 per side)

Then: 6 Min of Carrying Action
The Carries:

2 Min. Waiter's Walk- R&L
1 Min. Zurcher Hold Walk
2 Min. Farmer Carry- R&L
1 Min. Zurcher Hold Walk

Then perform: 1-2 Rounds
1 Min. Bent Presses- R&L
3 Min. Alternating Turkish Get-Ups
1 Min. Getup Sit-ups

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

Synergy Kettlebell Boot Camp 070209

"Sing The Song" -drown ur attention to the music & forget about what's goin on.

Warmup:
2 Min. Slingshots
1 Min. Squats
1 Min. Pushups

Workout:
2 Min. Swings
1 Min. OA Swings- R
1 Min. OA Swings- L
2 Min. Swings

Then:
1 Min. Clean- R
1 Min. Press- R
1 Min. Clean- L
1 Min. Press- L

Then:
3 Sprints

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 070109

Warmup: 3x30s
Bouncing Shoulders- front, angle, side
Rebounds
Top Half Burpees

Workout: Tabata Protocol
Up/Down Lunges
Burpees
Presses- (change arm every interval)
Situps
Swings
Sprints

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 063009

Warmup:
1 Min. Slingshots
2 Min. Figure- 8's to a Catch
1 Min. Gestapo March

Workout: 2 Rounds, (2:00 rest between rounds) 1st round is 30reps & 2nd is 10 reps.

Perform Ongoing Lunges for distance to 4 Checkpoints(total of quarter mile)

1. Spiderman Pushups
2. High Knees
3. Burpees
4. High Swings or Snatches

After the first round perform 3 sprints.
After the second perform 1 sprint.

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