What’s this about you breaking a rake and throwing it in the woods?     I didn’t break it, I was merely testing its durability, and I placed it in the woods cause it’s made of wood and I thought he should be with his family.   5 Exercises /5 Rounds / ~40 Mins What […]

1350 Steps Down to be Exact… 9 Exercises /5 Rounds / ~50 Mins What you need: (2) Kettlebells –  Dumbbells work too   The Motion(s): 5 Round Step Down, Decreasing Reps by 10 Each Round 50-40-30-20-10 Kettle Glute Bridge Kettle Chest Press Kettle Front Squat Kettle Row Kettle Curl Alternating Side Deadlift Kettle Press Kettle […]

It was only a matter of time before Namaste met Circuit Training   5 Exercises /5 Rounds / ~30 Mins What you need: YOU Timer   The Motion(s): 40 Seconds of Work -20 Seconds of Rest Crow/ Updog Flow Ape Walk Airplane Alternating Kick Through Reach Back Animal Flow Roll-Back Kick-Through Complex   1 Minute […]

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

At Least You Wont Regret Ordering this Double the Next Morning….. OK, Maybe you Will   4 Exercises / 4 Rounds / 40-45 Mins What you need: Kettlebell (2)   The Motion(s): Lateral Up & Out Kettle Complex  – 10 Reps Kettle Burpee Flow– 6 Reps Lateral Lunge Press– 10 Reps Figure 8 Bear Crawl  […]

You Get Out what you Put In Pull 7 Exercises / 4 Rounds / 45-50 Mins What you need: Battle Ropes Timer   The Motion(s): 45 Seconds of Work -45 Seconds of Rest Overhead Around the World Alternating Lunge Bizarro Warrior Threading The Needle (Right) Threading The Needle (Left) Push-Up Kick-Through Pull Lateral Rotation w/Kick-Through […]

Basically the same as Game of Thrones…but with Kettlebells 4 Exercises / 5 Rounds / 40 Mins What you need: Kettlebell (2)   The Motion(s): Low Squat Swing – 20 Reps Clean Step-Back  Rotate/Return (Right) – 10 Reps Clean Step-Back  Rotate/Return (Left) – 10 Reps Snatch Step-Back step-through – 10 Reps (5 each side) They […]

This Supplement Should Work Just Fine….   6 Exercises / 5 Rounds / 40 Mins What you need: Nada   The Motion(s): 40 Seconds of Work -20 Seconds of Rest Squat Roll-Back** Internal Knee Rotation Dive-Bomb Push-Up** Alternating Split Squat w/Rotation Knees to Lateral Kick Flow** CROW** 1 Minute Between Rounds **Use Alternate Movement where […]