www.fitnessinmaine.com

Workouts:

If you have difficulty identifying any of the exercises, the internet is a great tool to find them.  Make sure you have proper training before hitting those bells!

20min circuit, 1 min at each station.  4 rounds with 5 exercises, no rest:

Kettlebell snatches(aim for 15 each arm in one min)

wall ball squats(aim for 25reps)

box jumps(aim for 30reps)

Med ball push-ups, variations

rope pullups(aim for 20reps, you can jump if needed)

This workout is timed for 24min of 1 min rounds(easiest using a gymboss or like timer).  The last 10 min we were kind of dragging our feet from station to station, but we did not quit.  What a great workout.  We did not take any breaks, but you could add one after each round: good luck

4 rounds with 5 exercises:

Double bell squats for 1min

Double bell jerks for 1min

Bell dead swing for 1 min

Alternating kettlebell snatch for 2 min

Alternating sledge tire slams for 1 min

 

Here's a great endurance workout.  all moves are entry level kettlebell movements...this does not mean this is easy:

number of consecutive rounds in 20min

20 two handed swings

10 triple crush

10 snatch pull                              

20 figure eight to a hold

10 thrusters

 

Strength Day: 30sec break in between exercises for 4 sets

5 Squats

5 Cleans

5 Jerks

5 Snatches

 

 Here's a great bodyweight circuit to get the blood pumping:

5 rounds for time:

20 Body weight squats

10 pushups

1 min jumping jacks(advanced:JJ to squat)

10 up downs(squat thrust)

 

work on your speed: 20 sec on 10 sec off (tabatta style)

1st: Burpees 8 rounds (4min)

1min break

2nd: Jumping Jacks with a squat 8 rounds(4min)

1min break

3rd: Mountain climbers 8 rounds(4min)

Finish with 5-10min of intense abs

 

 Here is a good one to build strength and muscular endurance: seems pretty simple for the first 5/6 rounds

10 rounds of this

5 pull ups

10 ring push ups

5 deadlifts ( Pick a weight difficult to lift for 10 reps)

 

 Try 6 rounds of this: It took me almost exactly 21min w/ a 53lb

5 box squats L/R

5 snatches L/R

5 clean and Jerks L/R

5 high pulls L/R

5 Tactical rows L/R

10 Box jumps

 

20min circuit: for total rounds(Bodyweight circuit)

5 pistols L/R (can be band assist)

10 squat thrusts(Up downs)

10 pushups

10 pullups

 

 20 min circuit: Start on every 2 min mark for a total of 10 rounds.  This is pretty easy...at first:

5 double kettlebell box squats

5 pullups, use the rings if availible

5 double kettlebell Jerks

5 burpees

I used 2 53lb kbells.  Like most circuits, you are working for the last few rounds.  The first bunch of rounds are a warm up.  53's were a great choice for me, because I was a puddle on the floor.

Try this for 5 rounds for time...endurance

double clean to thruster for 1min

double swing 1min

10burpees

double clean to thruster 1min

tactical lunges 1min

10 burpees

 

This one is harder than it looks: Strength Day

5R/5L Turkish get-ups for 3 sets: total of 30

Do all 30 ge-ups with as little rest as possible.

After the get-ups: Double Kettlebell Thrusters

Do 10 thrusters on the minute for 10 minutes. 

 

 

Periodically we will post different workouts.  Please do not partake of any of these unless you have been cleared by your doctor for the level of physical activity prescribed.  If you have any questions on how to do some of the workouts/exercises contact either Ryan or Jason.

There will be several different levels of workout available.  Sometimes the workouts will look the same with different repetition or time ranges, or different weight levels.  Our workouts are all brief but intense.  They will all include some form of kettlebell and bodyweight exercises.  If you have not had proper kettlebell instruction and are unfamiliar with kettlebell training, it is highly recommended that you get the proper instruction prior to training.  Please check our list of personal trainers.  All of them have extensive kettlebell experience.

If you don't own any kettlebells and would like to purchase some, our recommendation is  muscledriver usa, Dragondoor or Perform Better.  There are several other sites that offer high quality bells, and this is by no means a complete list.  We have used many of the  major brands and the consensus amongst the club members is that the muscledriver bells are the best bang for your buck.  High quality at a relatively low price.  If you buy bells from one of the retail sport chain stores you will pay less, but you will get what you pay for.  Members of the club have broken the handles, split bells and consistently complained about the balance of bells from several of the chain stores that shall remain nameless.  Muscledriver bells compare to DragonDoor, Perform Better and several other big-name kettlebells but they cost much less (Usually cost much less.  You should always shop around, because you never know who is going to be having a sale that trumps everyone else.)  Add to that the fact that I have always had a great experience with their customer service and it's a no-brainer.

Check out some or our bodyweight routines.  This is excellent for beginners, travelers or maybe you just want to get outside and do some calisthenics today.   We highly recommend FitDeck products for all of the bodyweight exercises (they also have a variety of other types of cards that we love; pilates, kettlebell etc. - check out the site).  We have FitDeck cards at every fire station and many of the fire department members loved them so much that they bought their own decks for at home.  A wonderful addition to any fitness program.

We are always looking for input and ways to make things better, so drop us a line at spfire67@yahoo.com or pfd79@maine.rr.com