Summer Boot Camp Week 12 – 26 Nov
November 27, 2009
Summer Boot Camp Week 12 – 25th Nov
November 26, 2009
Kettle Bell Dynamics – AMAZING!
November 20, 2009
So the Kettle Bell – EVEN the lightest ones are a great device to great training in a minimal time frame.
Why is this? What is the formula? The theory is due to the speed of the movements as such, it creates a force much higher than the weight you are holding. Perhaps two and a half to three times the actual weight of the bell.
Since force equals mass time acceleration; the ‘virtual’ force one uses throwing through your upper body is much, much greater than anyone realizes.Your body doesn’t distinguish between force that comes from heavier weights(more mass) or more speed (acceleration). Force is force. Producing, reducing and re-directing that force totally transforms your body, especially arms, legs and bums, shoulders and back.
One must use the right tool for the job and if one uses too heavy a bell the forces are actually lower than if the right size bell is used. Swings, snatches and cleans must be done crisply and with power or the bell is too heavy. Kettlebells are truly a force magnifier if there ever was one.
Summer Boot Camp Week 11 Schedules and latest pics
November 18, 2009
Summer Boot Camp Week 10 Latest Pics – Week 11 Schedule and updates
November 13, 2009
Hey Boot Campers
Kettle Bells price list and details
November 11, 2009
Kettlebells are special weights used to build strength and endurance. Unlike barbells and dumbbells, they look more like a canon ball with a thick handle attached at the top. Traditional designs are made out of a solid ball of cast iron. Kettlebells come in a variety of sizes with moderate gaps in weights. Some of the lightest kettlebells measure in at 4kg while the heaviest are upwards of 56kg.
People have been using kettlebells for hundreds of years. By 1913, Russian magazine Hercules declared, “Not a single sport develops our muscular strength and bodies as well as kettlebell athletics.” Most kettlebell exercises focus on compound movements rather than isolation movements. In laymen’s terms, compound exercises recruit different muscle groups to complete a lift instead of focusing on just one muscle group by bending you at multiple points.
Typically Kettlebells will not build huge muscle, as you often see with body builders. Kettlebells will build your strength and muscle tone without bulking you unnecessarily. Kettle Bells work mainly on core:
My price list is as follows:
4kg 195.00
8kg 240.00
12kg 410.00
16kg 520.00
24kg 820.00
32kg 930.00
To see what weight is best for you – Get in touch and I will help you choose the best for you and your workout plans.
Summer Boot Camp Week 10 – Schedule and updates
November 9, 2009
Hey Boot Camp community – Just finished such an awesome Kettle Bell class tonight. Check out the pics below. We are week 10 and still 7 weeks to go!!!! Make the most of this time to get as fit as you can for the lovely xmas break!
The latest schedule of classes are as follows. PLEASE READ the costs schedule below – especially those that want to just do as many classes as they want without worrying about what session was done and how much to pay.
- Mon – Kettle Bell Class – Glen Ashley Beach – 5.30pm
- Tues – Boot Camp Cardio – Glen Ashley Beach – 12.10pm
- Tues – Boot Camp or Kettle Bell class depending on numbers – Glen Ashley Beach – 5.30pm
- Wed – Boot Camp Cardio – Glen Ashley Beach – 6.00 and 6.30am
- Thurs – Boot Camp EDT (Escalating density training) class - Glen Ashley Beach – 12.10pm
- Fri – Boot Camp EDT class – Glen Ashley Beach – 6.00 and 6.30am
- Sat – Boot Camp – Salt Rock Main Beach – 8.00am
ALL KETTLE BELL CLASSES COST R10 a session
ALL BOOT CAMP CLASSES COST R30 a session.
HOWEVER if you pay R300 per month upfront – then you can work out at ALL the classes
If you pay R200 per month upfront – then you can get 2 classes per week (normal cost of 2 seesions at R30 per session is R260 per month)
If you are paying for the above – you are able to EFT or pay me cash on the beach. When making EFT payments please advise by Ref: name, Month, sessions so 1, 2, 3 or Max – e,g Temple, Nov, max (if you paying the 300 for all sessions)
See you on the beach!
