It had been a drizzly, booming in the distance messy rainy day – but the Winter Park small group was not to be deterred. Instead of our accustomed field, or the dismal and occasionally very greasy parking structure, I opted to surprise them a little by moving our workout to the left half of the rock garden under the building. You can’t tell from the photo – it was much lighter and brighter out during our workout – but there is a nice wide concrete walkway behind it – that NO ONE seems to ever use. So we did. Also – the other surprise was that I hung a TRX Suspension Trainer for them to try a few new exercises with – as part of their circuit.
We began with our joint mobility exercises then warmed up with some 2 handed swings – then – I got out the dreaded Gymboss Timer – set for manual intervals – since we would need to move around a little bit between some of the exercises:
Repeat the circuit 3 times:
- 30 sec 1-hand kettlebell swings right hand
- 30 sec 1-hand kettlebell swings left hand
- 30 sec kettlebell cleans right hand
- 30 sec kettlebell cleans left hand
- 30 sec military presses right hand
- 30 sec military presses left hand
- 30 sec Group A: Step ups or Box Jumps; Group B: TRX Rows
- 30 sec Group A: TRX Rows; Group B: Step ups or Box Jumps
- 30 sec to 1 minute rest
Next Circuit, repeat twice:
- 45 sec 2 handed kettlebell swings
- 45 sec regular push ups
- 30 sec Group A: TRX assisted 1 legged squats right leg similar to pistols; Group B: Plank with optional lifted right leg
- 30 sec Group A: TRX assisted 1 legged squats left leg similar to pistols; Group B: Plank with optional lifted left leg
- 30 sec Group A: Plank with optional lifted right leg; Group B: TRX assised 1 legged squats right leg similar to pistols
- 30 sec Group A: Plank with optional lifted left leg; Group B: TRX assised 1 legged squats left leg similar to pistols
- 30-45 seconds rest
Finally a little bit of ab work – some of the participants need reminding to keep their abs tight during kettlebell exercises and these drills seem to get that mental activation dialed into the mind.
Repeat 3 times:
- 30 sec Russian Twist with kettlebell
- 30 sec kettlebell sit ups
- 30 sec side plank right side
- 30 sec side plank left side
- 30 sec rest
Cool down with joint mobility and extra stretching if necessary – the group really enjoyed the variety in this workout.
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