Synergy Kettlebell Boot Camp 082809

"Ace of Spades"

Warmup: S20 x 4
Lateral Hops over KB
V-Stand Pushups
Swings- R&L

Deck of Cards Fat Blaster: M15, 30/15

HEART: Hindu Pushups

DIAMOND: Kettlebell Swings or Cleans

SPADE: Kettlebell Suitcase Squats

CLUB: Kettlebell Windshield Wipers

Then:

Ultimate Frisbee Time!!! :)

Cooldown:
Synergy Yoga

Synergy Kettlebell Boot Camp 082709

"Animal House"

Warmup:
Skips, Carioca, Lunge Circular Drills

Fat Blaster: R2, M6 & M3

1. M6 Snatches(one hand switch)

2. The Wild Kingdom Circuit (10 Yards)

Gorilla Walk
Forward Crab Walks
Alligator Crawl
Frog Jumps
Bear Crawl
Inch Worms

Cooldown:
Synergy Yoga

Synergy Kettlebell Boot Camp 082609

"Twin Dragons"

Tonight's Trivia:

Warmup: S30 x2
Slingshots
Forward Lunges
Burpees
Leprechauns
Kettlebell Drags

Fat Blaster: R4, 60/15
Station 1: April
Hot Potato
Mountain Climbers
Sky Squats
Figure 8's to a hold

Station 2: Bob
Rack Thrusters
V-Situps
Push Press
Swings

Cooldown:
Synergy Yoga

Synergy Kettlebell Boot Camp 082509

"Get Stronger, Last Longer"

Warmup: S30 x 2

High Knees
Reverse Lunges
Around The Worlds
Swings
2 Laps

Fat Blaster: R3: 1st round 40/20, 2nd round 30/15, 3rd round 20/10, M1 rest btwn rounds

Switch Hand SDHP
Overhead Lunge
Prone Plank To Side Plank
Kettlebell Row- R&L
Sprawl Pushups
Seated Press- R&L

Then:
3x Fartleks

Cooldown:
Synergy Yoga (w/ a focus on Downdog postures & hip openers on the ground)

--
Bob Garon II,
Synergy Kettlebell Boot Camp Coach
(480) 270-4770
---
Arizona's Ultimate Fat Loss Boot Camp!
Website: http://SynergyKettlebellBootCamp.com

Know The Truth! Most fitness trainers lie to you.
It takes more that "just" diet & exercise to be
in amazing shape.

Find out the truth here and
subscribe to my blog:

http://BobGaronTraining.com (Nutrition & Fitness)

Follow Me At:
http://twitter.com/bobgaron
http://facebook.com/bobgaron

Synergy Kettlebell Boot Camp 082409

"Daily Dozen"

Warmup: USMC's "Daily Dozen": S45
1. Jumping Jacks
2. Marine Corps Push-ups
3. Cherry pickers (one arm reach and leap)
4. Monkey Rows
5. Side Benders
6. Flutter Kicks
7. Toe Touchers
8. Crunches
9. Russian Twists
10. In-Place Double Time (running in place)
11. Standing Leg Lifts (Gestapo March)
12. "Six Inches" (lead legs)

Fat Blaster 1: 10 Min. 20/10
Cleans- R&L
Darcy Swings
Russian Twists
Thrusters- R&L

Fat Blaster 2: 10 Min. 20/10
Prisoner Squat
Pushups
Jump Lunges
Snatches- R&L

Cooldown:
Synergy Yoga

--
Bob Garon II,
Synergy Kettlebell Boot Camp Coach
(480) 270-4770
---
Arizona's Ultimate Fat Loss Boot Camp!
Website: http://SynergyKettlebellBootCamp.com

Know The Truth! Most fitness trainers lie to you.
It takes more that "just" diet & exercise to be
in amazing shape.

Find out the truth here and
subscribe to my blog:

http://BobGaronTraining.com (Nutrition & Fitness)

Follow Me At:
http://twitter.com/bobgaron
http://facebook.com/bobgaron

Our Past 3 Synergy Kettlebell Boot Camps... Enjoy!

Monday:

Warmup:

M1 Around The Worlds

M1 Figure 8's

M1 Mountain Climbers

2 Laps Jogging

Your Fat Blaster: Varied Times, (2:00 rest before the Snatch Protocol)

R1: 45s(work)/15s(active rest)

Swings

Frog Burpees (jump out instead of up)

Swings

Suicide Pushups

Swings

Goblet Squats (holding bell at chest with both hands)

Then:
30(15 total minutes of work) Sets of: 15son/15soff (Alternating hands every other interval)

Snatches or High Swings

Then:
R1: 45/15

Swings

Frog Burpees

Swings

Suicide Pushups

Swings

Goblet Squats

Cooldown:

Synergy Yoga

­­­oga

gy Stretchell Boot Camp Workouts

not want and then accept change it shall never be.be implemented within their life. If oe__________________________________________

Tuesday:

Warmup:

3 Laps Run, Side Shuffle, Skip, Carioca drills

1 Min. Reverse Lunges

Get Faster Circuit: R4: 40/20, (1:30 rest between rounds)

Suicide Sprints

Planks

Kettlebell Thrusters (R & L)

Suicide Sprint

Planks

Overhead Up/Dwn Lunge(R & L)

Cooldown:

Synergy Yoga

____________________________________
Wednesday:

“Lemme See How High You Can Jump!”

Warmup:

M1 Jumping Jax

M1 Fwd Lunges

M1 Switch Steps

M1 Rvs Lunges

M1 Slingshots

Super Intense Fat Blaster: M15 total, 20/10 (continual running clock for 15 min. and 20s work/10s active rest. Go down the list at each 20s)

Cleans- R&L

Overhead Running

Jumping Squats

Presses-R&L

Russian Twists

Snatches or High Swings- R&L

Then: Approx. 30 Min.

Basketball Time Adult Game Time

Cooldown:

Synergy Yoga

Synergy Kettlebell Boot Camp 081309

"GPP Day 3"

Warmup: 3 x 30s
Jumping Jax
Bird Dogs
High Knees
V-Stand Pushups

Fat  Blaster:
M2 Sledgehammer Slams

Circuits: S30 each 
1.
Lateral Jumping Switch Steps
Suicide Pushups
Rack Lunge- R&L

2.
Thrusters- R&L
Leprechauns
Planks

3.
Around The Worlds- R&LM
Spidermans
Lead Legs

Cooldown:
Synergy Yoga

Synergy Kettlebell Boot Camp 081209

"Your World Cup Is All Full"

The World Cup championship has been awarded every four years since the first tournament in 1930, except in 1942 and 1946, because of World War II.

Warmup:
2 Laps
M1 Burpees
2 Laps

Full Contact Blaster: M15 20/10
TGU or Kettlebell Triangle(plank w/ bell held by top arm)- R&L
Pushups
Swings
Seated Press- R
Squats
Seated Press- L

Then:
Soccer

Cooldown:
Synergy Yoga


--
Bob Garon II,
Synergy Kettlebell Boot Camp Coach
(480) 270-4770
---
Arizona's Ultimate Fat Loss Boot Camp!
Website: http://SynergyKettlebellBootCamp.com

Know The Truth! Most fitness trainers lie to you.
It takes more that "just" diet & exercise to be
in amazing shape.

Find out the truth here and
subscribe to my blog:

http://BobGaronTraining.com (Nutrition & Fitness)

Follow Me At:
http://twitter.com/bobgaron
http://facebook.com/bobgaron

Synergy Kettlebell Boot Camp 081109

"The Real Deal"


Warmup:
Shuffling, Skipping, Carioca, & Fartleks


Lower Body Fat Blaster: R3 50/10, M1 btwn rds
Overhead Reverse Lunges
Lateral Lunges
Squats
Skipping


Upper Body Get Stronger: R3 50/10, M1 btwn rds
Presses
Dolphins
Jumping Jax


Abs: 50/10
Bicycles
Kettlebell Windshield Wipers
Phx Crunches with the kettlebell

Synergy Kettlebell Boot Camp 081009

"Super, Stronger, Faster"

Tonight's Trivia: September is a month of 30 Day Challenges. What does the GS Strong Body Challenge that I announced today entail?

Warmup: 45s
1 Lap
Squats
Jumping Jax
Pushups
Rebounds
Burpees
1 Lap

Super Get Stronger Blaster:
M4
Team A: One Arm Long Cycle
Team B: Swing Variations

Then: R3, 40/20, M1 btwn rds
Super Spidey Pushups
Figure 8 to a hold
Russian Twists
Dump Deadlift High Pull
Switch Steps

Cooldown:
Synergy Yoga

Synergy Kettlebell Boot Camp 080709

"We're All Rockstars!"

Tonight's Trivia: What natural food based remedy source is "nature's anti-biotics" and more potent than bleach for killing germs?
Answer: Oil of Oregano

Warmup:
Jumping Jacks
Pushups
1 Lap
Squats
1 Lap
Burpees

Super Fat Blaster: kings of leon
Group 1) M6 Swings
- 2 Arm Swings, Darcy, Right, Left, 2 Arm, Darcy

Group 2) M6 Interval Circuit
- Lunges, V-Situps, Jumping Prisoner Squats, V-Stand Pushups, Flutter Kix, Super Broad Jump Burpees

Then:
Fartleks

Cooldown:
Synergy Yoga

Synergy Kettlebell Boot Camp 080609

"Shaken And Not Stirred"

Tonight's Chat: 4 Little White Devils
Table salt/processed sugar/white flour/dairy

Pareto's Law: 80/20 Rule, 80% of the results comes from 20% of the effort.
-20% of the effort gets 80% of the work done.

Warmup:
Kickboxing Intervals

Workout:
M4 Push Press

Then: R5 40/20, M1 between rounds 
Figure 8 to hold
Staggered Arm Pushups
Swing, Catch, Squat

Cooldown:
Synergy Yoga

--
Bob Garon II,
Synergy Kettlebell Boot Camp Coach
(480) 270-4770
---
Arizona's Ultimate Fat Loss Boot Camp!
Website: http://SynergyKettlebellBootCamp.com

Most fitness trainers are NOT telling you the truth!
Find out why it takes more that "just" diet & exercise.

Read, follow, and subscribe to my blog,
today, at

http://BobGaronTraining.com (Nutrition & Fitness)

Follow Me At:
http://twitter.com/bobgaron (Twitter)
http://facebook.com/bobgaron (Facebook)

Synergy Kettlebell Boot Camp 080509

"Ultimate Fat Blaster"

Tonight's Trivia: What legume grows on the bottom of a fruit?
Answer: the cashew

Warmup:
1 Min Swings- R
1 Sling Shots
1 Min Around The Worlds 
1 Min Swings- L

Workout:
Set the Gymboss to 20/10 and performed the following for 30 intervals(15 min):

1. Spiderman Pushups
2. Walkout Swings

Then:
Ultimate Frisbee

Cooldown:
Synergy Yoga

Synergy Kettlebell Boot Camp 080409

"Kettlehell 1.0"

Warmup:
Burpee Tag

Workout:
Hill Lunges to Hill Running
1 Min. Swings to Overhead Run & Drag Back
Flutter Kicks & Standing Front Kicks to Sprints
Squats to Skipping Hills & For Length

Cooldown:
Synergy Yoga

Synergy Kettlebell Boot Camp Past Couple Workouts

"Practice Makes A Perfect Challenge"

Tonight's Trivia:

Warmup:
2 Min. Swings
1 Min. Pushups
2 Min. Lunges(fwd & rvs)

Workout: Tests
1. 5 Min. Snatch Test
2. 2 Min. Pushups
3. Suicide Sprints
4. 5 Min. Burpees

Then:
Ultimate Frisbee

Cooldown:
Synergy Yoga

_______________________________________

Synergy Kettlebell Boot Camp 073009

Warmup:
10 Min. Ultimate Frisbee


Workout:
4 Min. Swings(2 hand, 1 hand- R&L, darcy)
3 Min. Push Presses or Jerks
90s Sit Ups
45s Mountain Climber Pushups


4 Min. Long Cycle(clean & press, pp, or jerk)
3 Min. Windmill
90s Overhead Run
45s Phoenix Crunches

Optional:
Suicide Sprints

Cooldown:
Synergy Yoga