Here's another quick weekday after work workout with a little bit of everything - strength, mobility, a little intrinsic heart rate elevation. Choose the right kettlebells for you. On this particular day I had access to a pair of 16kg kettlebells which went well with this sequence while keeping the breaks short. Adjust to your abilities and what you have available! (And swap in … [Read more...] about Quick Full Body Kettlebell and Calisthenics Workout
Workout
Hotel Gym (or nearly any handy gym) Travel Workout
This past week I had the opportunity to learn more about programming specialized automation hardware out at Opto22 in Temecula, California. Along with the amazing weather, the hotel where I stayed had a surprisingly well equipped gym. By my definition, "well equipped" means the gym includes some type of pull up bar. In this case it was the top bar of a cable machine (also … [Read more...] about Hotel Gym (or nearly any handy gym) Travel Workout
The 2023 New Year Kettlebell Workout Challenge!
It's time for a new new year challenge - and seeing that we're facing an odd numbered year, you know that I'll use this as an excuse for creativity. However - these are fun but challenging numbers, and I am presenting this workout as "untested" as we're trying it on New Year's Day ourselves as the weekly challenge! So as usual feel free to modify for your level and available … [Read more...] about The 2023 New Year Kettlebell Workout Challenge!
45th Birthday Workout – Groundhog Day Edition
The funny thing about birthday workouts is that the older you get, the wilder the rep ranges get... though in all cases, birthday workouts are an exercise in creativity - how can you use a set of numbers in a way that makes sense in a workout for your current level. This workout is fairly advanced, so if you try it, please modify it to make sense for you and your training … [Read more...] about 45th Birthday Workout – Groundhog Day Edition
Video: Complete Mobility & Bodyweight Exercise Workout
Here's something a little different I thought you might enjoy! It's designed to be a bit more accessible than the workouts I usually lead for this particular private program each week. This is a simpler workout in case you have family or friends who might want to participate with you, but they haven't been training very much. The workout is also designed in mind for if your … [Read more...] about Video: Complete Mobility & Bodyweight Exercise Workout
A Higher Volume Workout Challenge
Crank It UP! This past Wednesday, we decided to tackle a somewhat advanced challenge, and upped the volume a little bit. The workout below is fairly advanced (especially if you adjust the weights to your current level). It's a smorgasbord of favorite methods, and putting them all together like this is a little bit crazy - however with care, good form and good judgement it was … [Read more...] about A Higher Volume Workout Challenge
For When There Is Nearly Nothing: A Quick But Sneaky Bodyweight Challenge
Selected Workout of the Week (tested on real humans this week!) Warm Up Joint Mobility RKC Hip Flexor Stretch CC2 Trifecta: Bridge, L-Sit, Twist Part One 3x Through: 12 Pushups 10 Squats (air squats OR kettlebell goblet squats) 10 Tuckups 3x Pull-ups (or bodyweight rows) Part Two EMOM 10-15 Minutes: 6 Burpees or 8-count bodybuilders 6 … [Read more...] about For When There Is Nearly Nothing: A Quick But Sneaky Bodyweight Challenge
Tempo Changes, Throwing Stars, Strength, Skills, Systema
Flashing back to that time when I was out at Master RKC Phil Ross's gym and martial arts studio in Ho-Ho-Kus, NJ. He had graciously invited me to participate in coaching/demonstrating with the kettlebell and bodyweight class that was scheduled for the afternoon. Though I was no stranger to Phil's TOUGH workouts (seriously...) I didn't know what he had in store for the end of … [Read more...] about Tempo Changes, Throwing Stars, Strength, Skills, Systema
A Mind Bender Workout for Cardio, Strength, Power, and Grit
So, I have a weird habit of taking on (or creating) a smaller project to break up a larger project. It means I basically do "work" as a "break" and is part of the reason I get a lot of various things done in a small amount of time. Many years ago I discovered that I don't so much need or want a "break", it's more that I need a change of subject. A mental flavor changer...* One … [Read more...] about A Mind Bender Workout for Cardio, Strength, Power, and Grit
12 Days of Christmas Stacking Challenge, Christmas Past Blog Round-up, Quick Workout Alternatives
FLASHBACK!!!!! Originally posted last year, but I found it (Thanks Facebook Memories) and then thought, let's get it out again! :) :) Let me know if you try the challenge! :) Did you eat too much turkey? Pie? Ham? Mashed potatoes? Maybe your aunt made that infamously irresistable mac n cheese like mine did this year.... maybe you got a crispy corner piece of it like I … [Read more...] about 12 Days of Christmas Stacking Challenge, Christmas Past Blog Round-up, Quick Workout Alternatives
