While my super awesome fellow personal trainer friend Alicia Streger was out of town yesterday, I had the opportunity to lead her 6PM fitness bootcamp and her 7PM kettlebell bootcamp. WHAT A CHALLENGE! 🙂 I love challenges though. Problem was, traffic and closed roads fought me all the way there and by the time I had arrived (with maybe 2-3 minutes to spare) I was staring down the barrel of 20+ people who were ready to workout. Fighting off the fluster of driving like James Bond as fast as I could I got them to do their warm up run around the track. When they came back it was time to GET DOWN TO BUSINESS… so I got out my handy Gymboss Interval Timer (I need to buy a 2nd one because if something were to happen to this one I would have some serious problems) and made them sweat with the hardcore workout Alicia had left for them – all bodyweight exercises in timed sets, then a few groups of sets of running to a 50ft marker, doing various bootcamp cardio exercises there then running back. They kept busy for sure. Alicia had mentioned that they had had a complaint while she was on vacation that a substitute leader gave them too much rest time – we made sure (safely of course) that that didn’t happen on my watch. 🙂 Ultimately I feel like I won them over with an impromptu game for the early finishers (and eventually everyone) involving a medicine ball and the element of surprise.
The next group was the kettlebell bootcamp – and BOY HOWDY did Alicia leave them a serious workout. It was a reverse ladder of epic proportions – we started out with my favorite joint mobility exercises, warmed up with 25 swings, then proceeded to do 6 minutes of Turkish Get Ups. Then… the ladder:
100 Swings
90 Squats
80 Snatches (40/side)
70 Wipers
60 Cleans (30/side)
50 Walking Lunges
40 Presses (20/side)
30 Push-ups
20 v-ups
10 Deck Squats
Feel free to do the workout and post your time! 🙂
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