Wednesday, 20 January 2010

Full Throttle Fitness: W.O.W

With training for the Hogweed Hilly Half in full swing, Coach Skala and Cj Swaby still kept the pressure on in this weeks class. We maintained the Kettlebell essential exercises in the workout, explosive bodyweight exercises and threw in some medicine ball work for good measure.

Fun was had by all. There were few frills, but Coach Skala and Cj Swaby kept to the core training principles that had all in attendance Metabolloxed! Here is the session break down and remember to watch the video clip below if you want to see what it looks like.

Full Throttle Fitness: W.O.W (Workout of the Week)

Warm up: Joint Mobility and dynamic movement (10 - 15 mins)

Main session

Section 1: Coach Skala

Complete as many repetitions of each exercise as you can in the given time frame of 1 minute per exercise.

Format: 1 minute per exercise. Rest 2 minutes between each round of circuit. Complete 3 circuits.

1) *Renegade Rows
2) Push ups
3) Bench Jumps
4) *Push up into Burpee

* If unsure how to do the exercise, check out the video clip below for a demonstration.

Section 2: Cj Swaby

45:15 second ratio. 45 seconds per exercise, 15 seconds rest for change over.

Complete 3 rounds of the circuit. Allow 30 seconds rest between circuits.

1)Alternating Kettlebell Snatch
2)Sandbag/ Powerbag Squat with Tornado Twirl
3)Medicine Ball overhead Slam
4)Double Kettlebell Jerk

We rounded off the session with a partner bodyweight carry relay. After initial injection of enthusiasm for intense exercise it soon degenerated into us just fooling around (good fun though). That done, we cooled down and stretched out, then gingerly headed off into the horizon.

Full Throttle Fitness

When? Every Saturday 12:15 - 1:15pm
Where? Balance Physiotherapy, Clapham, London
Price? 10.00 Guest List 15.00 Without

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