Hi guys! It's Jono here today. How was your weekend? Mine was interesting... One of my good buddies (who lives in Canberra) had a 30th b'day so I went down... It was a "Grandma and Grandpa" dress up theme... If you know me... I'm pretty passionate... I don't do things 50/50 - it's either 100% or not at all... So, I got myself one of those full grandpa haircuts and coloured my hair grey AND won best dressed :)! I'll post a photo on my Facebook if you want to have a look!
Talking about passion... You probably know I'm really passionate about running Bootcamp sessions... I really believe they are the best way to stay fit and healthy... and because of this I often get in heated debates with gym based Personal Trainers... It's always the same argument... They'll hit me up with something like "I went to a bootcamp class once... and all they did were push ups, planks, mountain climbers, burpees, lunges and squats... they didn't do any posterior chain work"... and the sad thing is, a lot of the time - they are right... If a Trainer is just starting off in Bootcamps and is used to more gym based work... They often skip the posterior chain because it's hard enough just coming up a workout with minimal equipment that caters for all levels...
I do think there's an easy solution though... Just bring a couple of Kettlebells to the Bootcamp... They are super portable, they are really compact so you can fit 3-4 in your car easily and not even notice... and they even have a nice little handle to make it easy to carry from your car! If you've got big hands like Travis - you can carry 2 Kettlebells in each hand and transport 4 Kettlebells from your car in one trip!
There are heap of posterior chain exercises you can do with Kettlebells - including:
- Romanian Deadlift Variations (single leg or double leg)
- Stiff Legged Deadlift Variations (single leg or double leg)
- Swing Variations (single arm or double arm)
- Bridge Variations (single leg or double leg)
- Kettlebell Bent Over Row
- Kettlebell Renegade Row
- Incline Kettlebell Renegade Row
There's obviously a whole heap of Kettlebell exercises you can do - but even if you just throw in the above exercises - you can still use all the normal bodyweight exercises (squats, lunges, push ups, planks, mountain climbers, burpees, etc) and your bootcamps will be a whole lot more balanced!
If you're not currently trained in Kettlebells, Check out our Free Kettlebell Mini Series Course Here.
Now we would love you hear from you. In the comments below, let me know your opinion. Do you work with Kettlebells in your Bootcamp? What kind of exercises do you make your clients do? Let us know in the comments below.