I’ll be posting routines I do with myself or my clients here after I’ve tested them out. Coming up with ideas to do in the gym can be time consuming, so let me provide you with some ideas and themes.
I work with other personal trainers who help me out with coming up with ideas so not all the ideas will be straight from my head, they’re coming from other trainers who have years of experience (in one case 10+ years of experience.)
The one piece of equipment you’ll need for most of these routines is a cell phone with a fitness timer app. Many of my routines involve using a tabata timer or a variation on the tabata timer format. My extended endurance routines use countdown timers to combine work and rest. There are a variety of apps on the market, most of which are free. I use Ebor’s Interval Training Timer for android but it doesn’t really matter which app you use as long is it has the ability to keep track of rounds, work, and rest.
If you’re just getting started into fitness or a seasoned veteran, you’ll find a useful routine here. If you have any questions regarding modifications you can always contact me using the form on my about page.
Let’s start by giving credit where credit is do. The “Standard Four” combo is something I learned at Northwest Fighting Arts in Portland, OR. I don’t know its history, if other Thai academies teach it, if they call it the Standard Four, etc. I know it as the Standard Four Read more…
A beginner’s workout schedule from home doesn’t have to look anything like a gym workout schedule. This is especially true if you are working from home. There are a few concepts you can incorporate into your workout program that will help you make gains quickly without spending hours on end Read more…
This core training routine with 2 kettlebells I’m going to mark in the “advanced” category of kettlebell training. When learning kettlebells I typically start people off with goblet & cheater clean variations to get 1 kettlebell up to chest level. Here, we’re going to be cleaning 2 kettlebells up to Read more…
Ready to sweat? Good. Here’s a medicine ball (and a few other goodies) HIIT routine to get you going. In a live scenario this was 4 rounds – 30 seconds of work – 20 seconds to switch – with 1 minute of recovery after each round. As always, adjust the Read more…
Cardio kickboxing is going to work every muscle in your body. There are specific moves you can do that will help target particular muscles (or muscle groups.) The shield block (prevents people from kicking you in the ribs) and the slip (avoids getting punched in the face) are crazy good Read more…
Should all of your workouts be total body tabata circuits? No. Should you apply tabata as your timer for everything? No. Did I use the actual tabata timer definition (20 seconds on 10 seconds off) for this routine? No. That’s why it’s tabata-ish. HIIT is fine in moderation (3x a Read more…
Cardiac output training / LISS (low intensity steady state cardio) has become less popular over the years as HIIT (high intensity interval training) has become all the rave. HIIT is cool, I like HIIT, but realistically your body can’t handle and comfortably recover from more than 3 sessions a week. Read more…
3 Round Circuit, we’ll be climbing the rep ladder while keeping the weight the same. Rest in between sets. Last week I listed alternative gear for each exercise, this time use your imagination (or contact me if you need suggestions.) Gear Needed – Bulgarian bag(s), lat pulldown pulley or DIY 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…