This Kettle HIIT Circuit Will Leave you RUFFED UP 5 Exercises / 5 Rounds / ~35 Mins What You Need: Kettlebell The Motions: Alternating High Swing / Low Swing – 10 Reps Kettle Flip / Squat/ Press Complex – 10 Reps (5 Each Side) Snatch Forward Step Back Flow – 10 Reps (5 Each Side) […]

You Know it’s a good one when you’re breaking it down mid-set… 5 Exercises / 5 Rounds / ~40 Mins What You Need: Kettlebell The Motions: Snatch and Windmill – 10 Reps (5 Each Side) Row/ Step-back Complex – 10 Reps (5 Each Side) Halo / Curl-Down Flow – 10 Reps Alternating Single Leg Deadlift […]

30 minutes and One Good Circuit is often the Best MOOD BOOSTING Medicine there is… 5 Exercises / 5 Rounds / 30 Mins What You Need: Medicine Ball The Motions: 40 Seconds of Work -20 Seconds of Rest Slam Kick-up Complex Chest Press Burpee Core Toss V-up Halo Slam Russian Twist Toss Complex 👊GETT SOME👊 […]

Feel free to do this one in the Regular Office too. At the very least, you’ll get people to leave you alone 😏 6 Exercises / 4 Rounds / 30 Mins What You Need: (2) Desk Chair (with 4 Legs) ***NO WHEELS** The Motions: 40 Seconds of Work -20 Seconds of Rest Burpee Step-Up Dip […]

Ohhh Lil John & the East Side Boyz were trying to teach proper squat form the whole time! 4 Exercises / 6 Rounds / ~40 Mins What you need: Kettlebell The Motion(s): Explosive Squat-to- Press – 10 Total (5 each Side) Swing Through Complex – 5 Each Hand PushUp PushBack Kick-through Flow – 10 Reps […]

Looking for the Perfect Rooftop Jump Rope Routine to wake up all your friends on vacation? You’re in Luck! 😏 2 Exercises / 20 Rounds / 20-30 Mins What you need: Jump Rope The Motion(s): Start with 10 Jumps followed by 1 Burpee Right into 20 Jumps and 2 Burpees 30 and 3 40 and […]

Never Underestimate the Stability of A Ball……Or for that Mater… The Wall😏 5 Exercises / 5 Rounds / 30 Mins What You Need: Stability Ball The Motion(s): 40 Seconds of Work -20 Seconds of Rest Eccentric Hamstring Curls Stability Climber w/ Hold Dead Bug Pike PushBack/WalkOut Hands-to-Feet Pass 1 Minute Between Rounds 👊GETT ITT👊

  I May have been a little OVER Loaded when I made that Intro😏 5 Exercises / 5 Rounds / 45 Mins What you need: Kettlebell The Motion(s): Lunge Forward/ Step Back Flow – 10 Reps (5 Each Side) Loaded Alternating Lung – 10 Reps (5 Each Side) Alternating Glute Bridge w/ Press – 10 […]

And to think, this Whole Time, The Key to Balance was Dope Socks 5 Exercises / 5 Rounds / 30 Mins 40 Seconds WORK20 Seconds REST What you need: Timer The Motion(s): Duck Walk / Crow Roll-Back Flow Squat Jump Kick-Through Flow Power Skips Rotate Thrust Reach KickThrough Flow Alternating Split Squat With Handstand (Handstand […]

Keys ✅Lunch ✅Briefcase ✅Kettlebell??? SHIT! I knew I forgot Something 4 Exercises / 5 Rounds / 35 Mins What you need: 2 x Kettlebells The Motion(s): PushUp/ Deadlift Complex – 10 Rep Swing Hop/ Clean Hop Flow – 10 Reps (5 each hand) Lateral Hop Roll-Back Complex – 6 Reps (3 each side) Farmers Carry […]

Ohh My BURPEE….210 Total Burpees will have ya saying “Oh My God”…… But it’s Worth it!!!😏😏 1 Exercises / 20 Rounds / 15-30 Mins What you need:  Timer The Motion(s):  20-1 Burpee Ladder – For Time 20 x Burpees Jog to the opposite side of the room 19 x Burpees Continue the countdown until you […]

This 30 Minute Burner will leave you feeling High 😏 5 Exercises / 5 Rounds / 30 Mins What you need: Timer (2) Hotel Towels The Motion(s): 40 Seconds of Work -20 Seconds of Rest Sliding Mountain Climber / Squat Complex (5 MC then Squat) Alternating Sliding Pushup Towel Over-Unders Towel Eccentric Hamstring  Curl  Sliding Split […]

Just like the Song…  🎼”Ya take 2 steps forward and try not to Pass out… That’s what it’s all About” 🎼 Nailed it 😏 5 Exercises / 10 Rounds / 45 Mins What you need: KettleBell The Motion(s): Kettlebell Clean and Squat – 10 Reps Lunge Walk – 10 Steps Squat Roll-Back – 10 Reps PushUp […]

Name one time a Kettlebell led you in the Wrong Direction…. I’ll Wait   5 Exercises /4 Rounds / ~45 Mins What you need: Kettlebell   The Motion(s): Ballistic Row Rotational Press -10 Reps (5 per side) Bottom-Up Halo Complex  -10 Reps (5 per side) Overhead Clean Swing-Through Flow – 10 Reps (5 Each side) […]

It Wasn’t Easy but I locked in a 40 Minute Date…Might Get Sweaty     5 Exercises /5 Rounds / ~40 Mins What you need: Barbell   The Motion(s): Barbell Roll-under Burpee Complex -10 Reps Single Arm Snatch Rotational Press  -10 Reps Snatch/ Squat Rollout complex– 6 Reps Barbell Get-Up – 4 Reps (2 per […]