Synergy Kettlebell Boot Camp "Gettin' Strong Now!" 091509

"Gettin' Strong Now!" (song from Rocky)

Warmup: S30 x 2
Length Running
High Knees
Mountain Climbers
Swings
Carioca

GS Strong Body Challenge Unofficial Retest:
Snatches or One Arm Long Cycle
3 Groups: Beginner(M5), Advanced(M10), Elite(M10, 2 bells)


Quickie Fat Blaster(for those not challenging): M20, continually running clock
10 Presses Per Arm
15 Jumping Lunge (Mod: In Place Alternating Lunge)
20 Darcy Swings


Everybody's Crazy Hard Core Ab Blaster: S20 x 2

In and Outs (picture being in boat pose and moving your legs in and out)
Bicycle- Same as in and outs but with a bicyle 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
Flutter Kicks
Reverse Crunches
Heels to Heaven- Reverse crunches with straight legs
V-Situp
Obliques- side lying lifting legs and shoulder up at same time, kind of an oblique crunch
Tree 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 Boot Camp Coach
(480) 270-4770
---
Your Ultimate Fat Loss Boot Camp!
Website: http://SynergyKettlebellBootCamp.com

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