SWINGSISTA WOD 11.12.12

Hi everyone, HAPPY THURSDAY :D 

Today's blog will be short and sweet as I have time this morning to get the WOD done!! Yay me!!! 

We will be working on some Isometrics today, so get your ZONE on! 

Set your timer for 4 rounds of 50/10 and complete these couplets.

ONE

1.  Goblet Squat 

2. Hold a wall squat  (Advanced hold the weight) 

TWO 

1. T-push-ups

2. Hold a low press-up position 

THREE

1. Sumo Deadlift High-Pull

2. Hold low sumo squat (Option raise heels) 

FOUR

1. Plank Jax

2. Front plank with glute squeeze

MUCH LOVE :D

Charlie x

http://www.purplefitness.co.uk

http://www.cambridgebootcamps.co.uk 

SWINGSISTA WOD FRI+SAT 3/4TH AUG

Morning tweeples, a very busy week for both myself and Lixy, my son has been very poorly, so getting to the laptop for workouts has been pretty much non-existent!! HOWEVER, today at Cambridge Bootcamps we have had a SUPERHERO day, and this appears to have caused excitement on twitter :O)

Therefore I said I would post the exact w.o we are doing today with the girls for SWINGSISTA!

We did 3 rounds of the 50/10 Tabatta, and then tried to complete the last group of exercises as quickly as possible! I would suggest doing the 50/10 today, and saving the last part for your Saturday w.o if time is short.

Spiderman Burpee


Hell boy Smash downs (45 secs, minus the burpee attached, unless you really want to :)))


Elastagirl Squat to press


Silver Surfer pop-ups - Jump up low, rather than stand to squat as this girl is doing


Wonderwoman starjump, 4 x punches


Incredible Dash (sprint!)



Hope you enjoy this!!  IF you don't have any sandbags, do a Kettlebell Swing for 50 seconds like you mean it ;)


Much love, Charlie and Liz xxx

SWINGSISTA WOD THURS 28.06.12

Good Morning peeps - It is a beautiful day here in Cambridge, I hope you have some sunshine too 

☀☀☀

We had a request for some 'Core' work today, so here goes..  As you may or may not know, Kettlebell exercises work the core all the time, and it is EXTREMELY important to engage your tummy at all times whilst you use them. Imagine you are being punched in the tummy whilst performing all reps - This will encourage  the stabilizer and deep core muscles to work effectively to keep your joints and spine aligned throughout a kettlebell move   😉




Complete as many rounds as possible in 12 minutes of:-->


12 x Janda Sit-ups
12 x Low Oblique Plank (Hands on Kettlebell if feeling frisky ;) - 2 legs = 1 rep
12 x Russian Twist (Hit Kettlebell down to L+R for 1 rep)
12 x Pullover to Crunch

Have a lovely day,

Charlie and Liz xxx

SWINGSISTA WED WOD 27.06.12

Morning ladies (and gentlemen if we have any here) Here is your Wed WOD ;)

We will be doing reps today rather than time, post your time by all means, but work on technique rather than speed..

I found this site, which gives you 10 free lessons on how to use Kettlebells safely and effectively, take a look and let us know what you think http://www.kettlebellsystemauniversity.com/public/How-To-Use-Kettlebells.cfm   Facebook page here --> KETTLEBELL SYSTEMA


2-3 ROUNDS OF ->

1. 25 x Kettlebell DBL Swings (as heavy a weight as you have)

2. 3 x Left TGU

3. 3 x Right TGU

4.  5 x Left Windmill

5.  5 x Right Windmill

6. Single or DBL Military Press (If DBL, please do 10, if SGL please do 5 each side)

If you fancy a finisher, please set your timer for 8 rounds of 20/10 and just blast out those Burpees for 8 full rounds ;o)



See ya'll soon !! :o)

Charlie and Liz xxx