Sunday, 12 July 2009

Full Throttle Fitness: Workout of The Week

Class was canceled this week, but we saved the Workout of the week from the previous Full Throttle Fitness session to whet your appetite. This main session was devised by Sabina Skala, focusing on dynamic and isometric strength endurance. It was a brutal piece, which utilised bodyweight exercises and other tools. Cj topped it up with a Kettlebell finisher for good measure. Here's what we got up to......

Full Throttle Fitness: Workout of The Week

Dynamic body weight warm up and joint mobility x 10 minutes.

Main Workout Session

Team Squat Ladder

You all line up in a row, one person does a rep, then holds the squat in the bottom position. The next person squats and then holds the bottom position as well, and so on until everyone has completed a squat. You continue this in a ladder fashion until you get to ten repetitions.

Team Push up Ladder

Same as the squat ladder - but with push ups! work your way from one up to six repetitions.

Modified Tabata Circuit

(20 seconds work / 10 seconds rest per exercise)x 4 rounds

Rower (level 7)
Kettlebell Renegade Row
Kettlebell Push Press
(10 seconds 'rest' is in the over head position with arms fully extended)
Push ups on Kettlebells
Burpee with push up and tuck jump

Kettlebell Workout

10 reps of each exercise. You work as a group, so once you have finished your reps, if other members of your team are still going you complete swings (double or single arm) until they have finished!

Double Handed Swings x 10
Kettlebell Cleans x 10 per arm
Kettlebell Front Squat x 10 per arm
Kettlbell Snatch (or push press) x 10 per arm
Kettlebell Windmill x 5 per arm

Complete as many circuits as possible in 10 minutes (working as a team).

Cool down and stretch - job done!!

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