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kettlebells
Kettlebell

Full-ish Body Kettlebell Routine

Most of these exercises fall under the “hard style” of kettlebell training, so when doing these exercises please remember to do the following: Dig your feet into the ground Crank your quads on (that should partially happen from digging your feet into the ground) Squeeze your glutes Engage your abs Read more…

By Jason Narog, 4 yearsApril 21, 2019 ago
Dude with Medicine Ball
Weekly Challenge

Medicine Ball Push from Your Back

“Now remember, you need 3 pulls for every 1 push when programming a healthy workout” – said Doug Li, a Black and Yellow TRX instructor I took an 8 hour course from today. So, to stay true to that, here is yet another pushing exercise with a medicine ball. In Read more…

By Jason Narog, 4 yearsNovember 18, 2018 ago
Medicine Ball Wall Throw
Weekly Challenge

Rotational Medicine Ball Wall Throw

We’re continuing with medicine balls (and exercises for martial artists) this week with the rotational medicine ball wall throw. I learned this one from Chris Comacho at the UFCPI. It’s worth noting that this is towards the end of the medicine ball progression series, so if you don’t have a Read more…

By Jason Narog, 4 yearsNovember 11, 2018 ago
Medicine Ball Push
Weekly Challenge

Medicine Ball Push

I couldn’t think of a better name for this so we’re running with “medicine ball push” on this one. This came out of a sequence of medicine ball exercises being taught at Northwest Fighting Arts in Portland, OR. This is my favorite piece of the sequence as it targets muscles Read more…

By Jason Narog, 4 yearsNovember 4, 2018 ago
Kettlebells in living room
Weekly Challenge

Stretch Your Neck Before You Workout

If you’re a boxer, kickboxer, jiu jitsu player, uber driver or office worker, chances are your neck is being neglected and you need to start stretching it. Thankfully this can be accomplished pretty easy if you have a ton of kettlebells lying around inside your house like I do. Yes, Read more…

By Jason Narog, 4 yearsOctober 28, 2018 ago
TRX Low Row
Weekly Challenge

TRX Low Row

This week’s exercise to try is the TRX Low Row. I’m posting this in October, I’m taking a TRX suspension trainer instructor course in November, so this may get adjusted accordingly. But for now, try it out and let me know what you think. We’re going to be targeting the Read more…

By Jason Narog, 4 yearsOctober 14, 2018 ago
Single Leg Balance
Weekly Challenge

Stand on one leg while brushing your teeth

How’s your balance? This routine is designed to be done at least twice a day (three times if you brush your teeth after lunch as well) during a time you’re typically on auto pilot. It’s simple – put toothpaste on your brush, pick a leg and stand on it while Read more…

By Jason Narog, 4 yearsOctober 7, 2018 ago
Plank Pose
11 Minute Abs

11 Minute Medicine Ball and Side Abs

We’re rolling back the clock to the 11 minute ab program, tossing in some 5-ish minute medicine ball abs routines and bringing back in the side planks to get those side abs working. The modifications came about for two reasons – one being that my current SFG instructor found some Read more…

By Jason Narog, 5 yearsJuly 15, 2018 ago
medicine ball russian twists
11 Minute Abs

5ish Minute Medicine Ball Abs

Who has 11 minutes to work their abs? Not me, so I upped the intensity and cut the duration. Presenting 5-ish minute medicine ball abs. Grab your timer, set it for 30 seconds of work with 10 seconds of rest for 8 rounds (so it’s half the 11 minute routines.) Read more…

By Jason Narog, 5 yearsJune 24, 2018 ago
Planks with Weights
11 Minute Abs

11 Minute Kettlebell Abs

Remember 11 minute abs? This is 11 minute abs with weight added to the routine. 6 out of 8 of these exercises you can perform with a medicine ball in place of a kettlebell. Please choose a weight that is appropriate for you. If you haven’t used weights before start Read more…

By Jason Narog, 5 yearsApril 22, 2018 ago

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Please consult a physician before beginning any exercise program. Please note that you may have movement compensations that you may not even know about that may lead to further issues or problems if engaginig in exercise without speaking with your physician first. All information on this website is for entertainment purposes only. You accept any and all risks associated with engaging in an exercise program.

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