Strength Training

Strength training, a.k.a. resistance training or weight training is good for people of all ages and fitness levels as a way to prevent the natural loss of muscle due to ageing. It has also shown to have benefits for people with chronic health conditions like obesity, arthritis or heart conditions. As we age, we naturally…

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Body Force Fitness

As we are heading into the summer and crabbing season here in Maryland, I thought this was a great topic for our blog. Did you know that a bucket of crabs doesn’t need a lid to keep the crabs in? Couldn’t they just climb out and escape. Yes, but they never will get the chance.…

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Body Force Fitness

Alternating Reality is our workout of the week.  This is a kettlebell workout comprised of 4 exercises. Each exercise alternates sides that are working and the reps increase and decrease through the workout.   The Workout Alternating Reality             Complete as Prescribed.             5 – 6 – 7 – 6 – 5 – 4 –…

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Body Force Fitness

Swing…Swing…Other Thing is a fun yet challenging workout. It is a basic triplet workout consisting of 2 kettlebell swing variations, and one “Other Thing”. In the case of this week’s workout the “Other Thing” is med ball slams. So, challenge yourself by adding this to your workout sometime this week.   The Workout SWING…SWING…OTHER THING……

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Body Force Fitness

Snatch and Jump our workout of the week at Body Force Fitness. This is a ladder style couplet workout.  We are pairing alternate kettlebell snatches with burpee box jumps. The snatches will be in a ladder up and down rep pattern, while the burpee box jumps remain at 6 reps. The Workout Snatch and Jump…

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Body Force Fitness

AMRAP 3×10 is a single Kettlebell workout. You have 3 couplets that you will perform for 10 minutes each. The Workout AMRAP 3×10 Complete as many rounds of each couplet as possible in 10 minutes   1A:  Single Arm Bent Over Row x5 each 1B: Single Arm Push Press x5 each   2A: Staggered Stance Deadlift…

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Body Force Fitness

AMRAP 16 is a single Kettlebell workout. You perform all exercises on side, knock-out 5 burpees then switch sides and repeat for 16 minutes to see how many rounds you can complete. The reps for the kettlebell exercises start at 5 and decrease by 1 for each exercise in the circuit. It’s a great workout,…

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Body Force Fitness

Our workout of the week is called Butt Builder.  It’s a 25- minute, top of the minute style or EMOM workout. The five exercises that you cycle through all target the butt and posterior chain muscles.. Give it a try this week.   The Workout Butt Builder            5 Rounds, Top of the Minute   …

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Body Force Fitness

Our workout of the week is called Floored.  It’s a top of the minute style or EMOM workout. Minutes 1 and 2 you perform double kettlebell swings, minute 3 you perform see-saw press. You repeat this circuit for 30 minutes. Give it a try this week. The Workout FLOORED           Every minute for 30 Minutes…

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Body Force Fitness

Our workout of the week is called Kettlebell Climb.  It’s a ladder style workout of 3 exercises performed for 1 to 6 reps, repeated as many times as you can in 30 Minutes.  Give it a try this week.   The Workout Kettlebell Climb             Complete AYOP for 30 Minutes             Ladder from 1 to…

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