Falling Back and Springing Ahead is Just Better with A Kettlebell 6 Exercises / 4 Rounds / ~45 Mins What you need: Kettlebell   The Motion(s): Burpee Single-Side Deadlift – 10 Reps Lucky III Core Complex – 6 Reps (3 each side) Alternating Kettle Hop –20 Reps Swing/Squat Step Down –10 Reps Fall Back Kettle […]

You Can Sit there Tapping “A” hoping to get a boost (shout-out OG N64 Kart Fans), Or spend the next 45 minutes Getting After It…… Either way, You’re Gonna Burn Out   6 Exercises /4 Rounds / ~45 Mins What you need: Functional Tire Timer   The Motion(s): 60 Seconds of Work -30 Seconds of […]

A few years back I heard something at a conference that REALLY stuck with me, one of those things that gets the instant “mental post-it note” upon arrival, it helped that my phone was handy too. The context was around professional athletes and what truly makes them stand out from the rest of the (professional) […]

Step One in Kettle Master Training – Get Steel-Toe Boots 🙄🥋 5 Exercises / 5 Rounds / ~45 Mins What you need: Kettlebell   The Motion(s): Alternating Bear Pushup Thrust Complex – 10 Reps Swing/Flip Squat Flow – 10 Reps Burpee/ Bent Press Complex – 10 Reps Pistol Squat Deadlift Complex* – 10 Reps Kettle […]

“Yo! His palms are sweaty, knees weak, arms are heavy, There’s vomit on his sweater already: Mom’s spaghetti”– A classic! And on repeat in my head as I experienced a technology executive form a Fortune 5 company on stage.  The nonstop shake through the very tip of her fingers, an unsteady frightened voice, and visible […]

New! This Fall! On Demand at a Park Near You! 5 Exercises / 5 Rounds / 40-45 Mins What you need: Grass Timer   The Motion(s): 60 Seconds of Work -30 Seconds of Rest 180° Burpee Jump w/Hip Thrust Plank Side Kick Bear Crawl Complex Split Squat Warrior Complex Rollback Kick- Through Flow 1 Minute […]

How many time have you sat in a crowded classroom, conference room or auditorium, and been presented a group question from the speaker?  As that final word and virtual question-mark traverse the airwaves on a direct flight to our eardrum, the super computer in our skull begins opening up those cranial file cabinets for all […]

Have you ever had a friend tell you that they just want to “Melt on the Beach“? I have!  And guess what happened on that sunny, Costa Rician beach just north of the equator… The Sun did Sun things! He tempted the almighty with minimum lotion, maximum surface area and a direct line of sight, […]

Too Early, Gym Closed, and need to get your pump? The only fix is to do Burpees in your Apartment until your Neighbors convince the Gym to open Earlier 5 Exercises / 10 Rounds / ~50 Mins   What you need: Door Hanging Pull-up bar   The Motion(s): Doorway Pull-Ups – 10 Reps * Push-Up […]

For Anyone out there with Daughters, this is a Great Bonding Activity 5 Exercises / 4 Round Ladder (4-8-12-8-4) / 40-50 Mins   What you need: Kettlebell (2)   The Motion(s): Plank Row/ Bent-Over Row Complex Kettle Clean / Press Complex Alternating Plyo Pushup Clean / Reverse Lunge Squat Complex Kettle Leg Raise – 20 […]

Fiber had been a critical part of the human diet since ancient times. Throughout history, the majority of civilization has leveraged some form of plant derived energy in their survival strategy, because for the 9,850 years (only counting modern human years) leading to present day, grocery stores were non-existent.  So, that means almost 10,000 years […]

Even though this One’s Inside, It’ll Still Knock you Cap Off…You’ll See   5 Exercises / 4 Rounds / 40-45 Mins What you need: Timer   The Motion(s): 60 Seconds of Work -30 Seconds of Rest Alternating Pistol Rollback Burpees Internal Rotation w/Hip thrust Sky Kick/Mountain Climber Flow Plank – Hand-to-Toe w/Reach Step-Up Lean-Out Complex […]

“Donnieeee, what’s up my dude?” Like clockwork, same time different day, checking in for my daily helping of the iron paradise. Other than the fact that my fellow “sweat enthusiasts” and I preformed a slightly different workout and – to everyone’s pleasure – arrive in a fresh set of cloths, the mornings are pretty consistent. […]

Climb the Ladder and Ring the Bell They Say ….. It’s Simple, They Say 😁 4 Exercises / 5 Round Ladder (5-10-15-10-5) / 40-45 Mins   What you need: Kettlebell   The Motion(s):  Kettle Chest Press / Tri Press Kettle Swing/Hop Deadlift/Squat Complex Curl Step-back Halo Combo Knees to Feet/ Reverse Lunge &  Press Choose […]

Sleep is inherent with lifestyle, how and when we get it typically correlates with the current stage of life we find ourselves in. Need a quick recap? When you were a child,  your sleep was most likely dictated by your parents, you had set bedtime hours with the occasional “stay up late” reward. Transitioning to […]