I was watching reruns of the Bachelor recently with my wife and got really, really mad when they showed one of the contestants working mits with a trainer. No hip twist, 100% arm snaps when punching. When done correctly shadow boxing, pad work, bag work, etc, etc becomes functional training. Read more…
Need challenging obstacle course ideas for adults being that we’re in the middle of a pandemic and you want to do something crazy outside while the OCR’s are closed? Or maybe you’re from the future (or I’m in the past) and you just want some crazy team bonding ideas for Read more…
I like circuits, and I like playing around with a variety of gear. If you don’t have gear, but you’ve got the space then Titan Fitness is a great place to get reasonably priced gear. As the name implies for this workout of the day, you’ll be doing 8 reps Read more…
Don’t want to go out to the gym but you’ve got some kettlebells and need to hit your arms or your abs? I’ve got some extremely good news for you! The abs portion of your program is built into pretty much any “hard style” kettlebell movement. When you swing a Read more…
I play around with creating combos ALOT. I’ve got 10 weeks of them plus another 25 or so “bonus” combos ready to go in Push Ups and Pizza. Here are two combos Muay Thai combos you can do at home with or without any gear. If you’re shadow boxing the Read more…
The Crossfit community put together something called the Team 1776 WOD a few months back that I was intrigued by. Being that we’re in the middle of a pandemic I had no one to team up with so I took the idea, modified it into a kettlebell routine (and changed Read more…
What’s the most important part of a good cardio kickboxing workout? The pre and post workout stretch. This honestly is the biggest part I seem to ignore. Even if I remember to stretch and roll out (or bust out the Pso Rite) beforehand, the hip flexors get pretty damn tight Read more…
My friend Michael – The Iron Therapist put the concept into my head. His spin is heavy KB swings and shadow boxing. Years ago, when I was learning the Pavel SFG way of swinging bells my instructor had mentioned to me “no twisting” during kettlebell sets. I’ve since inquired about Read more…
The 8 count body builder is one of those fun strength / cardio exercises that can be done anywhere, without equipment. At the start of the Covid Quarantine I was on a body builder rant and had the Do 8 Give 8 Instagram challenge. Partly because I was annoyed with Read more…
On the potential off chance you started searching for “superman exercise” because it’s in Robert Pattinson’s list of things he’s doing to be Batman, you’re in luck. I’m going to show every variation imaginable and go into details as to why you’d want to do it. The Superman Exercise is Read more…