The Firm Vol. #6 (aka Boomers workout)!

Vol. 6 is a classic Firm from 1989.  I did not buy this workout until some time later after I found the Firm workouts in 2002.  Everyone kept raving that this was a good tough workout so I bought it.  In my honest opinion this workout is not tough at all but it is still a good workout for light days.  I had to laugh when I read on the back of the cover that they had a marine in the "Class"setting doing this workout and that even marines will get a good workout in with this workout.  I highly question that but I do give it 3 1/2 out of 5 stars.

This was a good workout from Marianne.  I forgot how many reps I did for this workout but it was a killer workout.  For the triceps dips I did not use the kettlebells.

Fat Loss Frenzy – Full Body Workout

 

The first section is 16 minutes long. It’s made up of resistance and cardio. Set up your Gymboss Interval Timer if you have one for 16 cycles of the usual 15 seconds rest and 45 seconds effort. Then complete 2 rounds of the following exercises:

1. KB Thrusters (right)
2. KB Thrusters (left)
3. Step Squat Jumps
4. KB Burpees to Vertical Swing
5. DiveBombers
6. Two-handed KB Swing
7. KB Renegade Rows
8. KB Tricep Dips

Now reset your timer for 8 cycles of the same intervals (15/45 seconds), and complete 2 rounds of the next 4 exercises:

1. Stability Ball Crunch with KB
2. KB Leg Raises
3. KB Side Bridge Raises (right)
4. KB Side Bridge Raises (left)

That’s a rap!

The Firm: Tough Aerobic Mix!

Tough Aerobic Mix is approximately 38 min parts workout from the classic Firms.  This workout used to be tougher but I find it a lot easier now and use it as an add-on to other workouts. Like the day I did it I added it to a kettlebell workout from myomytv.com, but I do find it harder to add it into my rotations.  I give it 3 out of 5 stars.

October's Rotation!

Here is my rotation for October.  I thought about continuing my Kettlebell/Turbo Fire rotation but I have been missing my other workouts.  Click on the picture to make it bigger.

MB45 Workout #2 and TF lower 20 workout!

Here is the breakdown:


Workout 2 (21:02)

Each exercise is done for 15 sec., each rest is 20 sec. except for the ones between the circuits which are 45 sec.

Swings
Cleans from the ground (dead cleans)
Front squat
Cleans other side
Front squat other side
Push ups
Rest
Deadlift
Press
Body weight squat
Press other side
Mountain climbers
Rest
Swings
Elbow plank
One arm row
Squat curl
One arm row other side
Rest
Clean and press
Alternating lunge
Clean and press other side
Sprawls
Rest
Repeat circuit 2 more times

This one is tougher than workout #1 so they get increasingly tougher as you move from one workout to the next.  I give this one 4 1/2 out of 5 stars.

 I like this one the more I do it.
www.afirmrose.blogspot.com/2010/10/kettlebell-dynamics-workout-3-and-tf.html

MB45 Workout #1

Here is the brearkdown:
Workout 1 (30:50)

Half get up 45 sec. per side
Rest 1 min.
Swing, clean, squat, press 30 sec. per side
Rest 1 min.
One arm swing 15 sec. per side
Squat hold (hold at the bottom) holding kb 15 sec.
Halo 15 sec.
Rest 30 sec.
Dead clean and squat 20 sec. per side
Elbow plank 20 sec.
Rest 30 sec.
Push up hold (straight arm plank) 20 sec.
Overhead lockout (hold 1 kb overhead) 20 sec. per side
Sprawls (squat thrust) 15 sec.
Rest 1 min.
Half get up 30 sec. per side
Hand walkout 30 sec.
Swings 15 sec.
Rest 1 min.
Dead lift 20 sec.
Goblet squat 20 sec.
Push press 15 sec.
Elbow plank 20 sec.
Push press other side 15 sec.
Rest 1 min.
Alternating lunge 20 sec.
Squat press 20 sec. per side
Side plank 20 sec.
Rest 30 sec.
Alternating swings 15 sec.
Side plank other side 20 sec.
Curl 30 sec.
Rest 1 min.
Dead clean and press 20 sec.
Elbow plank 20 sec.
Dead clean and press other side 20 sec.
Rest 1 min.
Half get up 30 sec. per side
Hand walkout 30 sec.
Swings 15 sec.
Rest 1 min.
One arm swing 15 sec.
Squat curl 20 sec.
One arm swing other side 15 sec.
Elbow plank 30 sec.
Rest 30 sec.
Sprawls 20 sec.
Cleans 20 sec.
Alternating lunges 20 sec.
Cleans other side 20 sec.
Swings 20 sec.

Now the workouts really begin.  If you are a beginner to Kettlebells stick with the beginner workouts for awhile then move onto the other workouts on the disc.  I give it 4 out of 5 stars.

TF Fire 60 Class!

Yep I did this one again!
www.afirmrose.blogspot.com/2010/10/tf-fire-60-class.html

MB45 Beginner 2 workout and TF HIIT 25 Class!

 Here is the Breakdown:
Beginner Workout 2 (19:49)

Clean and press 30 sec.
Rest 30 sec.
Clean and press other side 30 sec.
Rest 30 sec.
Half get ups 30 sec. per side
Rest 30 sec.
Swing 20 sec.
Plank 20 sec.
Rest 30 sec.
Goblet squat (front squat holding kb with both hands) 30 sec.
Rest 15 sec.
Dead lift 30 sec.
Rest 15 sec.
Halo 15 sec.
Side plank 15 sec. per side
Swings 15 sec.
Rest 45 sec.
Front squat 20 sec. per side
Rest 30 sec.
Mountain climbers 15 sec.
Body weight squats 15 sec.
Swings 15 sec.
Rest 30 sec.
Half get ups 20 sec.
Halo 20 sec.
Dead lift 20 sec.
Rest 30 sec.
Swings 20 sec.
Rest 15 sec.
Half get ups other side 20 sec.
Side plank 15 sec.
Body weight squats 15 sec.
Side plank other side 15 sec.
Rest 30 sec.
Press 30 sec.
Rest 20 sec.
Press other side 30 sec.
Rest 20 sec.
Swings 20 sec.

I like this workout and found slightly tougher that the Beginner 1 workout.  Marcus is growing on me but I prefer other instructors to him.  I just don't understand why kettlebell instructors don't smile or look like they are having fun in their workouts.  I give it 4 out of 5 stars.

TF HIIT 25 Class.  Okay I decided I do not like this one and pulled it out of the DVD player part way through.  I guess it could be the sequecing of the "Fire Drills" but my knees did not like it.  They are fine with the other HIIT workouts.  I am putting this one on the trade list and keep the others.www.afirmrose.blogspot.com/2010/08/hiit-25-class.html

TF Fire 60 Class!

It's official I like this one more than TF Fire 55 Class.

www.afirmrose.blogspot.com/2010/09/fire-60-class.html

MB45 Beginner 1 workout and TF Upper 20 Class!

Here is the Breakdown of the Beginner workout:
Beginner Workout 1 (19:16)

Deadlifts 20 seconds
Planks 20 sec.
Rest 20 sec.
Repeat
Swings 15 sec., short break and repeat
Rest 20 sec.
Half get ups 30 sec. per side
Rest 30 sec.
Swings 15 sec.
Side plank, right 15 sec.
Push ups 15 sec.
Side plank left 15 sec.
Rest 30 sec.
Cleans from the ground (dead cleans) 20 sec.
Body weight squats 15 sec.
Cleans other side 20 sec.
Push up hold (straight arm plank) 20 sec.
Rest 30 sec.
Swings 15 sec.
Clean and press 20 sec. each side
Rest 30 sec.
Half get ups 20 sec. per side
Dead lift 15 sec.
Rest 30 sec.
Front squats 15 sec. per side
Dead lift 20 sec.
Rest 45 sec.
Swings 15 sec.
Plank 20 sec.
Repeat
Rest 30 sec.
Cleans 15 sec.
Presses 20 sec.
Repeat both exercises other side

This workout is lead by  Marcus Martinez from MBody Strength.  with him is Mark de Grasse.  If you like more of a synchronized look to your workouts (Like Cathe's) this one is not for you.  This is a timed workout and they go at their own pace.  I don't mind this because I am consecrating on what I am doing.  This workout moves from one exercise to the next and will have to transition quickly.  I thought this was a good workout for beginners and nice light workout for intermediates.  I give it 4 out of 5 stars.

I did TF Upper 20 min class with hand weights for most of the exercise this time and liked it much better than the first time I did it.  I give it 4 out of 5 stars.
www.afirmrose.blogspot.com/2010/09/kettlebell-dynamics-and-tf-upper-20.html

Kettlebell Konnection!

I tried the free kettlebell workout that came with my 15lb kettlebell and really liked it.  Apparently this is the shorted version of a longer workout you can buy but I like the fact that is is 25 mins.  I don't think I could do a full hour of this workout. I give it 5 out of 5 stars.

Added more toys to my workout room!

Preformbetter.com was running a sale on their Kettlebells and so I picked up a 14kg (30.8lbs) and a 16kg(35.2lbs).

I also decided to add some Indian Clubs in to my warm up routines and active rests during kettlebell workouts.  Indian Clubs:

• Improves Shoulder Efficiency and Mobility
• Develops Coordination
• Strengthens Back and Shoulders
• Improves Elbow and Wrist Flexibility
• Improves Range of Motion

I had a coupon for Big5Sorting Goods store and bought another 15lb kettlebell so I could do some double kettlebell exercises the plus was that it came with a really good 25 min kettlebell DVD.

Kettlebell Dynamics Workout #3 and TF Lower 20 Class!

Sorry I have not posted for awhile I was sick for 2 weeks with a bad cold and wanted to make sure I was over it before starting back up.  The day before I came down with the cold I did do two workouts!  Now I know way I could not complete both workouts.

The First workout I did was Kettlebell Dynamics Workout #3 from Amy Bento.

Here is the drake down of the workout:
Running swings, overhead swing, turn
Row (holding body of bell)
Repeat 2x
Cardio—bob and weave, hook (1 min.)

Bottoms up diagonal overhead chop (5 per side)
Holding bell in D grip, squat jump side-center-side-center
Repeat 2x
Cardio—no hands turkish get up (1 min.)

Holding bell in D grip, knee up, side lunge, knee up, down
Farmers walk (5 circles, 2 bells)
Repeat 2x
Cardio—3 hops turning and touching the floor, knee up (1 min.)

Abs—halo around the head, around the body, around the knees (1 each, 5 sets per side)
Repeat
Arm bar (5 per side)
Repeat
Plank with one hand on bell, lift other hand off floor (5 per side)
Repeat




After doing all three workouts on this disk I found I liked this one more than her Kettlebell workout for beginners.  Her form is much better in this DVD and she uses heavier bells.  I give it 4 out of 5 stars.

The second workout was TF Lower 20 min Class lead by Chalene.  This is a though 20 min lower body workout. The only peace of equipment you will need is a resistance band.  Preferably one that is a loop. I give it 5 out of 5 stars.