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…

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.…

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 –…

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……

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…

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…

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,…

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 …

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…

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…