Doing the same routine day in and day out can become boring. Let me help you get rid of that boredom by providing a new routine or challenge every week. I’ll even deliver it to your inbox, if you subscribe to my weekly challenge mailing list!
Routines and challenges will vary depending on what I’m currently up to or thinking about. Ab challenges will be frequent and often due to core stability leading to a happy and healthy body. Hip and glute challenges will pop up when I have running on the brain, as stronger hips and glutes help reduce lower body issues.
If I’m on a mud run or conditioning kick you’ll probably see some tabata or extended length routines pop up. Strength training routines will pop up from time to time as well, but will require some gear, a home gym, or a gym membership.
Please consult with a physician before beginning any exercise program and speak with a trained professional if you’re unsure of how to perform any of the movements I mention. Videos have been added for most of these routines to show the concepts behind them, but may not have all the information necessary to perform an exercise to its fullest potential.
Also, feel free to replace certain exercises with other exercises if you can’t quite do the variation listed. A standard plank is a totally acceptable replacement for a 1 arm 1 leg plank for example.
Have fun!
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…
I realize it’s been almost a year since I posted anything for the Workout of the Week so if you want to unsubscribe I totally get it. With that said, I’d like to focus on a plank exercise routine that will actually be beneficial for you, and provide some science Read more…
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…
“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…
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…
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…
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…
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…
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…
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…
Here's 10 Cardio Muay Thai Kombos for you!
