Last night was Eastbourne Boot Camp night and 12 budding boot campers were chomping at the bit and ready for a hard core workout.
The session went as follows:-
5 Minute warm up including mobility drills and body weight exercises.
Round 1
Kettlebell Sumo Squat to High Pull 60 seconds
Saggital Rope Hops 30 seconds
Kettlebell Swing 60 seconds
Rest 60 seconds, Repeat 3 times.
Round 2
Burpees with Jump and Clap 60 seconds
Lateral Rope Hops 30 seconds
Jumping Alternate Lunges 30 seconds
Mid Point Pulse Squats 30 seconds
Jog 60 seconds
Rest 30 seconds, Repeat 3 times.
Round 3
Kettlebell Single Arm Strict Press 45 seconds each arm
Kettlebell Clean and Push Press 45 seconds each arm
Push Ups with Half Way House Pauses 60 seconds
Rest 60 seconds, Repeat 3 times
Round 4
Windmills
This was a kick ass session and the dynamic round 2 proved to be very taxing indeed - the result was lots of pairs of jelly legs!
Great job everyone who attended.
Tuesday, 15 March 2011
Tuesday, 8 March 2011
Lastest Eastbourne Boot Camp Session
Last nights Eastbourne Boot Camp session saw a full house of 16 budding boot campers chomping at the bit and ready for a helluvva session!
It ended up being a truly amazing session with serious fatigue felt by all come the end.
This is what we did:-
It ended up being a truly amazing session with serious fatigue felt by all come the end.
This is what we did:-
Round 1
Kettlebell Swing 45 work /15 rest
Mountain Climbers 45/15
Single Arm Clean and Press Right 45/15
Squat Jumps 45/15
Single Arm Clean and Press Left 45/15
Kettlebell Swing 45/15
Rest 60 seconds, repeat twice more.
Round 2
Kettlebell Single Arm Squat Right 45/15
Kettlebell Single Arm Squat Left 45/15
Low Walking lunges 45/15
Kettlebell Sumo Squat to Upright Row 45/15
Kettlebell Drag 45/15
Rest 60 and repeat twice more
Round 3
Abdominals
5 minute set of crunches and planks.
Round 4
Push Up, Burpee, Jump and Clap 10 reps
Sprint 10M, Walk 10M, Sprint 10M
Jog 30 M
20 Prisoner Squats
Constant for 6 mins.
Well done to everyone who came along, you all worked incredibly hard and needless to say, I am proud of you all!
Great effort!
Saturday, 19 February 2011
The BEST training session in an age!
Training Today
Squat
Bar*10 * 2
60 * 10
60 * 5
80 * 5
90 * 5
100 * 5
120 * 3
130 * 3
140 * 3
140 * 3
140 * 3
Deadlift
60 * 10
100 * 5
130 * 3
150 * 3
170 * 3
190 * 2
Speed Pulls
160 * 3
160 * 3
160 * 3
Leg Press
140 * 15
160 * 12
190 * 8
190 * 8
Glute Ham Raise
15
Adjusted Pad closer
8
8
The last few days I have had this odd knee pain, not muscular, more boney.
I think it may be down to some trainers I have been wearing and am considering getting an arch support as I think this is the issue.
Warming up I didnt feel great up to 130 then everything just clicked.
The 140's were the best 140's ive squatted in a long long time. All very deep and hard but without issue, form remained solid, no tipping.
Deadlifts were bob on and pleased with 190 for a double.
The speed pulls were done with 90 sec rest between sets of 3 and all felt fast apart from the last rep of the last set which is where I left it.
Leg pressing and glute ham work was solid after a minor adjustment on the GHR to make it harder.
This is without a doubt the BEST session I have done in a LONG time.
Squat
Bar*10 * 2
60 * 10
60 * 5
80 * 5
90 * 5
100 * 5
120 * 3
130 * 3
140 * 3
140 * 3
140 * 3
Deadlift
60 * 10
100 * 5
130 * 3
150 * 3
170 * 3
190 * 2
Speed Pulls
160 * 3
160 * 3
160 * 3
Leg Press
140 * 15
160 * 12
190 * 8
190 * 8
Glute Ham Raise
15
Adjusted Pad closer
8
8
The last few days I have had this odd knee pain, not muscular, more boney.
I think it may be down to some trainers I have been wearing and am considering getting an arch support as I think this is the issue.
Warming up I didnt feel great up to 130 then everything just clicked.
The 140's were the best 140's ive squatted in a long long time. All very deep and hard but without issue, form remained solid, no tipping.
Deadlifts were bob on and pleased with 190 for a double.
The speed pulls were done with 90 sec rest between sets of 3 and all felt fast apart from the last rep of the last set which is where I left it.
Leg pressing and glute ham work was solid after a minor adjustment on the GHR to make it harder.
This is without a doubt the BEST session I have done in a LONG time.
Wednesday, 16 February 2011
Eastbourne Boot Camp - Killer Session
The last Eastbourne Boot Camp session saw 16 up for it individuals attend a clear, but cold night of hardcore training.
The session went as follows:-
5 minute dynamic warm up.
Round 1
Kettlebell Swing 45 seconds
Rest with the kettlebell pressed over head for 30 seconds (2 handed press and hold)
Repeat 6 times.
Round 2 - Pairs
First of the pair - Double kettlebell clean and squat
Second of pair - Sprint 40M, jog back 30, sprint 30 metres, jog back 20, sprint 20 metres, jog back to the start.
Continue for 6 minutes.
Round 3
Double Kettlebell Deadlift 60 seconds
Burpee 60 seconds.
Rest 30, repeat 3 times
Round 4
Partner Leg Rotational Leg Raises and on command crunches - This one was an awesome ab set!
Round 5
Kettlebell Single Arm Swing 30 seconds each side
Kettlebell Single Arm Jerk 60 second each side
Kettlebell Pass Round 30 seconds each way
Kettlebell Single Arm Row 60 seconds each side
Repeat once more NO Rest!
Now that's a hardcore session!
Congrats to Andy Magin who has thus far lost a staggering 14lbs in 5 weeks completing 3 sessions per week! Just goes to show you what can be done with hard work and commitment to healthy eating 90% of the time.
The current 6 week block is nearing an end and the next block starts on Saturday 19th Feb.
There is now a NEW Saturday morning session running on the back Advanced class from 10:00 - 11:00 in Gildredge Park, Eastbourne. This second session is aimed at Beginners and Intermediates and is a great introduction to kettlebell, Bulgarian Bag training and other intense functional techniques!
More information can be found here:-
http://www.total-fitness-personal-trainer.com/Eastbourne-Boot-Camp.html
The session went as follows:-
5 minute dynamic warm up.
Round 1
Kettlebell Swing 45 seconds
Rest with the kettlebell pressed over head for 30 seconds (2 handed press and hold)
Repeat 6 times.
Round 2 - Pairs
First of the pair - Double kettlebell clean and squat
Second of pair - Sprint 40M, jog back 30, sprint 30 metres, jog back 20, sprint 20 metres, jog back to the start.
Continue for 6 minutes.
Round 3
Double Kettlebell Deadlift 60 seconds
Burpee 60 seconds.
Rest 30, repeat 3 times
Round 4
Partner Leg Rotational Leg Raises and on command crunches - This one was an awesome ab set!
Round 5
Kettlebell Single Arm Swing 30 seconds each side
Kettlebell Single Arm Jerk 60 second each side
Kettlebell Pass Round 30 seconds each way
Kettlebell Single Arm Row 60 seconds each side
Repeat once more NO Rest!
Now that's a hardcore session!
Congrats to Andy Magin who has thus far lost a staggering 14lbs in 5 weeks completing 3 sessions per week! Just goes to show you what can be done with hard work and commitment to healthy eating 90% of the time.
The current 6 week block is nearing an end and the next block starts on Saturday 19th Feb.
There is now a NEW Saturday morning session running on the back Advanced class from 10:00 - 11:00 in Gildredge Park, Eastbourne. This second session is aimed at Beginners and Intermediates and is a great introduction to kettlebell, Bulgarian Bag training and other intense functional techniques!
More information can be found here:-
http://www.total-fitness-personal-trainer.com/Eastbourne-Boot-Camp.html
Saturday, 12 February 2011
Powerlifting Training
Training today and had a GREAT session.
All weights KG
Squat
Bar * 15 * 2
60 * 5
60 * 5
90 * 5
100 * 5
110 * 5
120 * 3
130 * 3
140 * 3 Nice
145 * 1
120 * 5
Deadlifts
60 * 10
100 * 5
120 * 5
140 * 3
160 * 3
170 * 3
180 * 3
150 * 5 speed pulls
Leg Press
140 * 20
160 * 20
180* 15 - legs bursting
GHR
Body weight
8
10
10
Very nice session today.
Squats felt powerful and strong.
Deadlifts, I aimed to get 180 for a triple today and thats what I got.
Rest was solid work.
Gonna have a bit of an easier week this week training wise.
Most likely bench tuesday, maybe kettkebells thursday and squat and dead lift again next weekend. Body not feeling as good as it could.
All weights KG
Squat
Bar * 15 * 2
60 * 5
60 * 5
90 * 5
100 * 5
110 * 5
120 * 3
130 * 3
140 * 3 Nice
145 * 1
120 * 5
Deadlifts
60 * 10
100 * 5
120 * 5
140 * 3
160 * 3
170 * 3
180 * 3
150 * 5 speed pulls
Leg Press
140 * 20
160 * 20
180* 15 - legs bursting
GHR
Body weight
8
10
10
Very nice session today.
Squats felt powerful and strong.
Deadlifts, I aimed to get 180 for a triple today and thats what I got.
Rest was solid work.
Gonna have a bit of an easier week this week training wise.
Most likely bench tuesday, maybe kettkebells thursday and squat and dead lift again next weekend. Body not feeling as good as it could.
Saturday, 5 February 2011
Eastbourne Boot Camp - Windy and Tough!
Eastbourne Boot Camp this morning took place in Gildredge Park on a very windy day and saw yet another fully booked class with 16 in attendence.
The session went as follows:-
10 minute dynamic/mobility drill warm up.
Round 1
2 Handed Kettlebell Swings 45 seconds on, 30 rest * 6 sets
Round 2
Single Arm Jerks
60 seconds each arm
45 seconds each arm
30 seconds each arm - all done with no rest.
Rest 90 seconds and repeat once more!
Round 3 - Sucking Diesel!
In pairs:-
1 of the pair - double kettlebell squats
2 of the pair - 10 squat jumps then 4 shuttle sprints
Swapping over continuous for 6 minutes.
Round 4
Partner Rotational Leg Raises
1 minute on, 1 minute off repeated twice.
Round 5
Planks
This was a tough session today, especially round 3.
Well done to everyone who gave it their all and special well done to Jackie and Diane for dominating the planks with 3 minutes 40 each!
The session went as follows:-
10 minute dynamic/mobility drill warm up.
Round 1
2 Handed Kettlebell Swings 45 seconds on, 30 rest * 6 sets
Round 2
Single Arm Jerks
60 seconds each arm
45 seconds each arm
30 seconds each arm - all done with no rest.
Rest 90 seconds and repeat once more!
Round 3 - Sucking Diesel!
In pairs:-
1 of the pair - double kettlebell squats
2 of the pair - 10 squat jumps then 4 shuttle sprints
Swapping over continuous for 6 minutes.
Round 4
Partner Rotational Leg Raises
1 minute on, 1 minute off repeated twice.
Round 5
Planks
This was a tough session today, especially round 3.
Well done to everyone who gave it their all and special well done to Jackie and Diane for dominating the planks with 3 minutes 40 each!
Friday, 21 January 2011
Kettlebell Magic
I trained today using kettlebells and chose to wear a heart rate monitor to see how my heart rate responded and also to get a rough idea of calorie expenditure.
The session went as follows:-
Kettlebell Swings 16kg * 25 * 2 sets
Kettlebell Snatch 16kg * 25/25 * 1 set
Double Kettlebell Clean and Jerks 16kg * 2
15
15
15
Double Kettlebell Snatch 16kg * 2
10 reps on the minute for 3 minutes
Repeated 3 times
Kettlebell Swing 20kg
25
25
25
25
Kettlebell 2 Handed Anyhow
16kg * 2 for 3 reps each side * 3 sets
Kettlebell Windmill
24kg * 5 each side
24kg * 5 each side
28kg * 5 each side
The whole session took 60 mins at a fairy easy pace.
Total time spent working was 25 minutes, the rest was resting.
Average heart rate was 140 with a maximum of 175 BPM during the double snatches.
Approximate calorie expenditure was 650kcal - not bad for 25 minutes effort!
Its all about the EPOC ladies and gentlemen (that's Excess Post Exercise Oxygen Consumption).
Great workout and very enjoyable.
The session went as follows:-
Kettlebell Swings 16kg * 25 * 2 sets
Kettlebell Snatch 16kg * 25/25 * 1 set
Double Kettlebell Clean and Jerks 16kg * 2
15
15
15
Double Kettlebell Snatch 16kg * 2
10 reps on the minute for 3 minutes
Repeated 3 times
Kettlebell Swing 20kg
25
25
25
25
Kettlebell 2 Handed Anyhow
16kg * 2 for 3 reps each side * 3 sets
Kettlebell Windmill
24kg * 5 each side
24kg * 5 each side
28kg * 5 each side
The whole session took 60 mins at a fairy easy pace.
Total time spent working was 25 minutes, the rest was resting.
Average heart rate was 140 with a maximum of 175 BPM during the double snatches.
Approximate calorie expenditure was 650kcal - not bad for 25 minutes effort!
Its all about the EPOC ladies and gentlemen (that's Excess Post Exercise Oxygen Consumption).
Great workout and very enjoyable.
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