Body Force Fitness

Our workout of the week is call: 3×7=21.  This workout is made up of 3 circuits of 3 exercises. Each circuit is 7 minutes and you perform each exercise for 21 reps. The Workout 3×7=21             Complete each circuit for 7 minutes.             Rest 2 minutes between circuits           Circuit 1: Double…

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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

Baggin’ It is our workout of the week at Body Force Fitness. We are taking a break from the kettlebells and breaking out the sandbags this week. Baggin’ it is a 30 Minute AMRAP of 4 exercises in a descending rep pattern, starting from the ground and going overhead. The Workout BAGGIN’ IT           Complete…

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Body Force Fitness

We have talked a few times in the past regarding how important sleep is to your overall health and in reaching your weight loss goals.  And I want to recap that topic just a little bit.   We know that the simple equation for weight loss or gain is calories in vs calories out. IF…

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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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Body Force Fitness

Our workout of the week is called Workin’ Down.  It’s 4 exercises, you will perform 10 reps of each exercise for 5 rounds. Form and weight are the key to this workout.  Give it a try this week. The Workout Workin’ Down           Complete 5 Rounds Kettlebell Overhead Split Squat x10…

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