Beauties and the Beach

Today we took to the beach for a boot camp class. This beach is in my home town of Norwalk,CT about 4 miles or so from where I live. It is so gorgeous there!
So what did we do?

1. Warmed up - walk, jog to limbering exercises as a group.
2. Went over each drill as everyone was still jogging and moving.
3. Start drill session - 2 minute endurance drills
a) Woodybag over head throws
b) “Dig for China” leg slides - like mt. climbers only using the sand as resistance on legs. (I heard some groans on this one ;-)
c) Kettlebell walking swings
d) Resistance tubing (the thickest made) split lunge with bicep curls
e) Woody band squat and over head press (killer)
f) Med ball jump squats w/ over head swing
h) Long stride sand walk
We rotated through these once running to each station.

4. Compound movements (done with hand weights) for all muscle groups
5. Abs with dumbbell on beach towel
6. Yoga and meditative stretch - toes in the sand.

This took about 1 hour total. It was a gorges crisp day and I want to thank all the ladies for coming out! You all worked your tail feathers off! Donna and Gigi I loved the hats gals! 

(Here are some photo’s of the event. I wasn’t planning on someone snapping pictures...Thanks Lorry & JLO ;)

My Pregnant kettlebell workout

My Pregnant kettlebell workout put together by my hubby Phil Ross RKCII trainer

Warm up – walk on treadmill or cross trainer machine (I can jump rope if I feel up to it as well) 7 minutes


1. High Halos 15 lbs - 2 sets 10 each direction ( 10 seconds in between sets)



2. 1 handed swing 3 sets 15 on each side (15 to 30 seconds in between sets


3. Single rack squats 2 sets 10 each side ( 15 seconds rest in between sets)


4. abbreviated kossack do not squat all the way down and use horn grip ( 3 sets of 10 each side 20 second rest period between each set)


5. Bottoms up abbreviated split legged squat ( 2 sets of 15 each side) 20 second rest period between each set


6. Bottoms up press – ( 3 sets of 10 each side)



7. straight arm push ups execute scapular retraction 2 sets of 10 or do on the knees and add 2 more sets





8.cross renegade row (modified on the knees ) 2 sets of 10





*** During rest period do stretching ****

Finish with Yoga stretches for 10 minutes ( I use the 10 minute solution routine I did for 5 day get fit mix)

Explosive Power Kettlebell Workshop October 4th

This is me almost 6 months pregnant. My hubby has me doing a great kb workout. Come join us for his workshop.



On Sunday, October 4th, Master Phil Ross will be hosting a 3-hour Explosive Power Kettlebell Workshop from 12 noon until 3 PM. This workshop is geared toward Coaches and Trainers. Several of the the subjects to be covered are Kettlebell Etiquette, Eccentric and Concentric Force, Rooting for Power, 2-handed swings, Plyometric Squats, Dual Clean & Jerk Press, Jumper’s Swings, Kettlebell Thrusters, Split Squats, Split Snatch Series, Push Press and much more.

If you’ve been curious about Kettlebell training and how it can benefit you, your clients or your athletes, now is you opportunity to have questions answered and get some real hands on training with one of the county’s top Kettlebell authority, Master Phil Ross, Level 2 RKC Certified under Pavel Tsatsouline, the founder of the Russian Kettlebell Challenge and world’s foremost authority.

The training is designed for those who desire to take their own fitness and athletic levels to the next level as well as adding to the current training regiment for their clients and athletes. You will need to come with an open mind and be prepared to work. The cost is only $125.00 before 10/01 and $150.00 after. Space is limited, so please register early. For additional information call 201.612.1429 or visit us on the web at http://www.philross.com

Download Flier

http://philross.com/new/wp-content/uplo ... 1.doc2.pdf