“Back to the Basics Day 3" Legs!!
Warm up 3 rounds 3 side to side lunge (each side) + 10 good mornings 3 rounds 12 DB Lunges (light weight) + 8 goblet Squats (light...
top of page
Search
Safety Tips For New Years Eve
Safety Tips for New Years Eve Self defense: real world tactics. Focuses on things you can do against someone bigger, stronger, and more...
"Back to The Basics Day 2" Chest & Tris
Warm up 3 rounds 3 inchworms + 10 bird dogs 3 rounds 12 DB bench press (light weight) + 8 Seated sips (knees bent) 3 rounds 10 DB Bench...
"Back to the Basics Day 1" Back, Biceps & Some Hammies
Warm up 3 rounds 5 shoulder passes + 10 good mornings (pvc pipe) 3 rounds 12 DB stiff leg deadlifts (light weight) + 8 straight arm lat...
Hermes to Hades
Warm up 2 rounds :25 good mornings :25 hamstrings scoops :25 duck walks :25 toe walks :25 inchworm :25 superman :25 stationary spiderman...
Kodak Moment Lower Body!
10:00 bike(available cardio machine) Workout 5 rounds 12 Leg Curls 12 DB stiff leg deadlifts (very light) 5 rounds 12 DB Sumo Squats 12...
Kodak Moment Maker
Warm up 10:00 stairmaster (available cardio machine) Workout 4 rounds 12 chest machine flys (db flys from bench modification) 12 dumbbell...
Mummy Wrap Workout (upper body AMRAP)
Warm up 2:30 Amrap 5 shoulder pass throughs w/ pvc pipe 10 wide grip behind the head press w/ pvc pipe 10 arm circles (no pvc pipe) 2:30...
Stronghold Workout
Warm up 3 rounds :25 bird dog :25 plank 3 rounds :25 roll & reach :25 pvc pipe good mornings 3 rounds :25 lateral band walk :25 inchworm...
Stat Builder Workout
Build strength, stamina, dexterity and character Warm up 3 rounds :25 bird dog :25 plank 3 rounds :25 roll & reach :25 pvc pipe good...
The Mobile Titan Workout
3 rounds :25 pvc pipe shoulder pass through :25 pvc pipe good mornings 3 rounds :25 froggers :25 squat to hip rotation 3 rounds 250 m row...
‘The Pump Chaser’ back and bis
warm up 3 rounds :25 straight arm lat pull-down (light) :25 pvc pipe shoulder passes 3 rounds :25 Supermans :25 bird dogs 3 rounds :25 db...
‘The Pump Chaser’ Legs
warm up 3 rounds :25 lateral band walk :25 good mornings 3 rounds :25 banded lying jacks on bench :25 squat w/glute activation 3 rounds...
‘The Pump Chaser’ Chest & Tris
warm up 3 rounds :25 shoulder passes :25 alternating chest stretch on wall 3 rounds :25 chest flys on bench (light) :25 bent over flys 3...
Upper body Bosu Beating
Upper body/core workout design moderate to moderate/light weight Warm up 3 rounds :20 shoulder passes :20 pvc behind the head press 3...
‘Push P’ (wk 13 #3)
Warm Up 3 rounds 10 m side lunge 10 m duck walk 10 m toe walk 3 rounds 4 inchworms 4 spiderman lunge 8 soldier kicks 3 rounds 20 DB press...
‘The LaTte’ (wk 13 #1)
Warm up 5 rounds 10 straight arm lat pull downs (light/warm up weight ) 4 shoulder pass throughs with pvc pipe 10 superman 5 rounds 10 DB...
Married Minnesota mom, 38, is arrested 'for sexually abusing two 15 year-old boys at the same time after sneaking into their hotel room following staycation argument with husband'
When people think of the term 'self defense' they think of a creepy man trying to take a young teenaged girl. This is sometimes the case....
Push Pull Scale Back (wk 7 #3
Warm up 3 rounds :25 side lunges :25 bent over flys (very light) 3 rounds :25 Superman :25 db pullovers (very light) 3 rounds :25 sea...
Ensuring Safety at the Super Bowl: A Game Plan for Fans
Ensuring Safety at the Super Bowl: A Game Plan for Fans As millions of fans gear up for the excitement of the Super Bowl, it's crucial to...
Blog: Blog2
bottom of page