Category Archives: Workout

The One-Weight No Excuses Workout Ok, so what if you’re sitting there, reading this, and suddenly I’ve convinced you to get in shape and work on your physique. I’ve convinced you that weights, rather than just running, is the answer, and you’re ready to shed pounds, get strong, and build muscle. You’ve bought into myContinue reading “The One-Weight No Excuses Workout”

Arnold’s Golden 6 Squat                                              4×10 Bench Press                                    3×10 Chin-ups                                         3x failure Behind the Neck Overhead Press     3×10 Barbell Curl                                    3×10 Bent Knee Sit Ups                          3x failure

The One-KB Workout This workout is designed in an every minute on the minute format, and is designed for a working period of 20-40 seconds, and a corresponding rest period of 20-40 seconds, until the bell rings for the next minute. There’s a ton of apps you can get for free on your phone thatContinue reading “One Kettlebell Workout”

Super Eights Program Program Notes Overview: This program is designed as a fast paced program to lose body fat while keeping your existing muscle and strength. You should combine this with a caloric deficit so you can burn fat, however, you should be careful to eat enough protein (your body-weight in grams minimum) so youContinue reading “Super Eights Program”

8 sets of 8 each Every Minute on the Minute Go lower weight on 1st 2 sets. All of these weights should be lighter than you think, really focus on the muscle contraction rather than just going through the motions of the exercise. Each exercise takes 8 minutes. It’s OK when switching between exercises ifContinue reading “Crazy 8’s 02052022”

Warmup 20 jumping jacks 10 back foam rolls 10 pushups 10 Foam Rolls IT Bands 10 step-ups on a bench 10 Foam Roll Hamstrings All Fours Wrists Backward Stretch (get on your hands and knees, turn your fingers in to your knees and rock back and forth) 20 Mountain Climbers Goblet Squat Complex x3 5Continue reading “Kettlebell Workout #4”

Warmup Foam Rolls x 10 Backs Outer Thigh Hamstrings Lacrosse Balls Hip Flexors Stretch Updog/Downdog Flow x 5 Bird Dogs Dirty Dogs Cossack Squats 10 Pushups Goblet Complex for 3 rounds Goblet Squats x 10 Standing Press 3-6 (each arm) Swing Complex for 5 rounds 20 Swings 6 pushups 30 seconds rest Carry Complex WaiterContinue reading “Kettlebell Workout #3”

Warmups IT band foam roll Abductor foam roll Lax ball on glutes Bent Knee iron Cross Rollovers into v-sits Rocking Frogs (10-15) Fire Hydrants (10 each leg) Mountain Climbers (10 each leg) Cossack Squats (1o each leg) Seated Piriformis Stretch Rear-foot-elevated Hip Flexor Stretch Goblet Squat Complex 10 squats 3-6 press right 10 squats 3-6Continue reading “Regular Workout”