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.
This bodyweight and resistance band circuit was inspired by an MMA workout posted by Funk Roberts. I took the Funk Roberts timing for the circuit and altered his weighted exercises with bodyweight / resistance band exercises. For the last exercise of the routine, I totally swapped it out being that Read more…
This spartan style mud run training program was written by my brother, Kevin Narog who used a similar program for a spartan race in Lake Tahoe. Protocols can be adjusted or changed to keep the routine fresh. It’s also worth noting that modifications were made for this routine to accommodate Read more…
During a recent morning wellness workout, I busted out the agility ladder to add some extra fun to the routine. You can incorporate a variety of footwork drills, single leg drills, and mobility drills with agility ladder routines. If the drill involved a single leg or leading with a particular Read more…
Let’s target some strength activities using tools that you can easily store inside your own home. Resistance bands can fit under your bed without much issue and only require a few feet of room to use. Different color bands have different levels of resistance so choose the tool that best Read more…
What muscle groups are going to cause a ton of trouble for you if they’re not strong? Hips and glutes. Well, technically everything but I’m on a 5K run kick right now so we’re focusing on strengthening the hips and glutes. Half of this routine will require a mini band and Read more…
This week’s challenge is double arm kettlebell swings followed up with pushups. There are numerous ways this combination can be executed – pyramids, ladders, tabata, or the way I learned it: additional rest sets. The breakdown I learned is – 30 seconds, 30 seconds, 30 seconds, 1 minute 30 seconds Read more…
Tuesday and Wednesday this week kinda wiped out my upper body so I opted for a recovery routine this morning. Tuesday Meagan of TRU footing had me do 6 rounds of 20 seconds on 10 seconds off push ups then on Wednesday Brian of Practically Fit PDX had me do 3 sets Read more…
The intensity level on this one is a bit (a lot a bit) higher than the workout I posted on Friday. You can slow it down by taking more frequent breaks in between exercises. Part 1 Dynamic Warm Up (some of these exercise examples are available on the Friday January Read more…
This is a one hour routine I “taught” on the 26th of January, 2018. The intensity level is fairly low, but you can kick it up a few notches by making some slight modifications to the program. Part 1 Yoga Duration: 15 minutes Source Yoga For Rocks Shoulders Day 1 Read more…