My small group class and I are not pleased with the time change – it makes our 6PM class take place in some darker circumstances and while I have some really neat, environmentally conscious and at the same time very useful lighting on the way, it hasn’t yet arrived. We did find a much better lit area in the mean time, but I wanted to boost morale a bit and of course that involves a little goofiness (at least if I have something to do with it). A few days ago, over a cup of mid afternoon espresso it came to me…. a workout somewhat very very loosely inspired by the early 2000s movie Pitch Black… GET IT?! (One small group member assumed the workout was ‘based on my favorite color, Adrienne’ and not the movie – HA!) Now, whether you like him or not, this was my introduction to Vin Diesel and well – I think the little teen girl in the movie was WAY off base because whatever getting weird eyeball chrome things, let’s talk about your upper traps and deltoids instead, Mr. Diesel.
Goofiness aside, it was fun to try and remember the movie in terms of movements… lots of running (we’ll do kettlebell swings instead), hanging onto things, jumping, pulling things, climbing out of things, and at the beginning carrying things. I can work with that… and since we have a variety of fitness levels in my class, and some people coming back from long vacations, we’ll use timed sets and have some options as well… Yes, it’s a weird premise, but if you want to know how I come up with workouts sometimes it’s this sort of thinking process – at least this is not as bad as when I made a joke about designing a partner-based bootcamp workout on the original Saw movie, right?
Start up with your joint mobility routine and get ready – we have to get away from some monsters… and well – let’s be ready to move.
First circuit – 4 30 second rounds of:
- TRX Power Pull (or Russian Twist with Kettlebell)
- Kettlebell Swings
- Rope Pull*
- Box Jumps or Step Ups
- Rest as necessary
Review and practice kettlebell cleans and presses – double and single – moderate weight, this is a focus on form, Q&A time.
2nd Circuit 4 30 second rounds of –
- Kettlebell Rows – Renegade Rows if you would like
- Close Push Ups (as described in Convict Conditioning – do regular push ups if these are too advanced)
- mini Farmers Walk – choose a pair of heavy kettlebells
- TRX Suspended Mountain Climbers (feet in foot cradles)
- Rest as necessary
Hollow Position discussion, Q&A, and practice (Yes, I know ever since the Bodyweight Workshop I have been nuts about this)
Finish up with Joint Mobility and fly home in your spaceship (or Audi or Honda or whatever)
*kettlebell attached to the middle of a battling rope – get into a plank position and carefully pull the kettlebell towards you by grasping the rope, maintain proper body alignment – (put the kettlebell on a towel or wrap something protective around it if you are on a hard surface)
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