Stupid me I didn't think to tape this today, but here's a workout I put together for my 30 minute boot camps.

This is a 20/10 interval, 20 secs work, 20 sec rest for 8 rounds (16 minutes) I let them have a 1 minute break 1/2 way through

1 hand swing Right

1 hand swing Left

Step up to box alt legs each time

Sandbag shouldering alternating shoulders each rep

 A nice workout. Women should use a 10 or 12k bell depending on their level. Guys should use at least a 16, but a 24k is preferred. For the sandbag use a weight you can do 10 reps or so in the 20 seconds

 Enjoy!

I hope everyone is enjoying their summer!

Here are 2 nice workouts we've been doing the last few days. The first one in my 30 minutes Boot Camp classes and the second in the CrossFit Level II.

This is a 30sec work 30 sec rest scheme

2 handed kb swing

rest

pushups

rest

2 handed high pull

rest

unicycle 15sec each way

rest

alt lunges

rest 30 and start over for 5 rounds

 Here's a video of the second workout demoing the movements

The second is longer and a bit more intense

1) 5 rounds of 2 handed kb swings 30 on/30 off

rest 1 minute

2a) 1 arm row

2b) planks

Do 2a, then 2b then rest 30sec. do the super set 10 times so you end up with 5 rounds per arm. Use a kettlebell or dumbbell you can get 12-15 reps or so. I used a 24k and was able to increase the reps as I went. I'll probably be paying for that tomorrow

For the planks you can increase the difficulty level by hold 1 arm or 1 leg off the floor.

3) 1 handed snatch high pull 30 sec each arm them rest 30 for 5 rounds.

So you will do the right arm for 30 sec, then the left for 30 then rest 30. I alternated starting arms, so round 1 was R then L, round 2 was L then R.

There you have it: two nice short workouts that are moderate intensity and can be used for advanced trainees as a recovery workout. Of course the heavier the kettlebell the harder those exercises will be. You may vary the intensity based on your needs.

Holly RIgsby of http://fityummymummy.com and Pam MacElree of http://kettlebellathletics.com doing HorsePower. John's in there too, snatching the 48k and squatting 2x40!

6/16/09 Workout

all rounds are 50s work 10s rest with 1 minute rest between rounds

It didn't get tough until the last 2 rounds.

A unicycle is like a bicycle but you repeatedly do the opposing elbow to knee instead of switching each time. The non-working leg is kept a few inches off the floor.

Enjoy!