Author Archive

mountain climbers with twist

How To Do Mountain Climbers With Twist

What it works:

Legs and Core

Why do it: 

Increases power in the legs; improves strength in the core; great for conditioning.

Key Points to Remember:

  • Bring your opposite knee to your opposite elbow
  • Twist your hips as you bring your knee to elbow
  • Keep your arms locked out holding in a push-up position

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hollow hold

How To Do A Hollow Hold

What it works:

Core

Why do it: 

Increases strength in the core.

Key Points to Remember:

  • Push your lower back into the ground
  • Keep your legs and shoulders off the ground
  • Keep your head in line with your arms

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glute bridge

How To Do A Glute Bridge

What it works:

Glutes and Core

Why do it: 

Increases strength in the glutes and core.

Key Points to Remember:

  • Drive the heels into the ground
  • Squeeze the glutes and lift the hips into a straight line don’t arch your back
  • Keep head and shoulders relaxed on the ground

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side raises

How To Do Side Raises

What it works:

Obliques

Why do it: 

Increases strength in the obliques.

Key Points to Remember:

  • Keep a straight line in the side plank
  • Squeeze your glutes and lift your hips up
  • Push your elbow into the ground

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lateral hops

How To Do Lateral Hops

What it works:

Legs

Why do it: 

Increases power in the legs; improves agility; great for conditioning.

Key Points to Remember:

  • Land in the same stance from which you start
  • Keep a soft bend in the knees
  • Land on both feet at the same time

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Star Wars Workout Episode IX The Rise of The Get-Up 

Star Wars Workout Episode IX The Rise of The Get-Up 

In Episode IX we bring this epic saga to end as the get-up rises once again.  In this final Star Wars workout series, we tie in all the previous workouts into this one.  Every episode is included in this workout so get ready for a long-drawn-out battle with the dark side.  Everything will be challenged in this awesome workout that will greatly test your strength and conditioning for 9 rounds.

 

Workout Details

This is a full-body 60-90 min workout with a difficulty rating of advanced.  Equipment needed is kettlebells and sandbags.  Fitness capabilities it trains are strength, conditioning, muscular endurance, intensity, and flexibility.  This workout can be performed anywhere.

 

Workout Instructions

You are going to be doing Turkish get-ups 3 reps each side for 9 rounds.  Then you do another exercise for 9 reps.  It starts with round 1 do Turkish get-ups 3 reps each, then do one arm swings for 9 reps each side.  Round 2 do Turkish get-ups 3 reps each, then do cleans for 9 reps.  Round 3 do Turkish get-ups 3 reps each side, then do sandbag shouldering for 9 reps.  Round 4 do Turkish get-ups 3 reps each side, then do windmills for 9 reps each side.  Round 5 do Turkish get-ups 3 reps each side, then do back squats for 9 reps. Round 6 do Turkish get-ups 3 reps each side, then do snatch for 9 reps each side.  Round 7 do Turkish get-ups 3 reps each side, then do clean and press for 9 reps. Round 8 do Turkish get-ups 3 reps each side, then do thrusters for 9 reps.  In the last round, we go back to the beginning in Episode I to what it all started with and end with the swings in a special way.  Round 9 do Turkish get-ups 3 reps each side, then do swings 15 sec on 15 sec off for 9 rounds.  In round 9 once you are done with the Turkish get-ups you then have to do another final 9 rounds of swings for 15 sec on 15 sec off.  Rest as needed between exercises and rounds.  Always use good form and May The Force Be With You!

Star Wars Workout Episode IX The Rise of the Get-Up

Turkish get-ups – 3 reps each side then One Arm Swings – 9 reps each side

Turkish get-ups – 3 reps each side then Cleans – 9 reps

Turkish get-ups – 3 reps each side then Sandbag Shouldering – 9 reps

Turkish get-ups – 3 reps each side then Windmills – 9 reps each side

Turkish get-ups – 3 reps each side then Back Squats – 9 reps

Turkish get-ups – 3 reps each side then Snatch – 9 reps each side

Turkish get-ups – 3 reps each side then Clean and Press – 9 reps

Turkish get-ups – 3 reps each side then Thrusters – 9 reps

Turkish get-ups – 3 reps each side then Two-Handed Swings 15 sec on 15 sec off for 9 rounds

 

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Star Wars Workout Episode VIII The Last Thruster 

Star Wars Workout Episode VIII The Last Thruster 

In Episode VIII Kylo Ren has no clue what is coming for him and who will be the last thruster.  This is a great strength and conditioning workout that has it all.  Thrusters to battle the Praetorian guards, loaded carries to take on the Heavy Assault Walkers, and sprints to escape the First Order.  You will definitely be looking forward to the last thruster in this workout.

 

Workout Details

This is a full-body 30 min workout with a difficulty rating of intermediate to advanced.  Equipment needed is kettlebells and bodyweight.  Fitness capabilities it trains are strength, conditioning, muscular endurance, intensity, and agility.  This workout can be performed anywhere, but outside would probably be best.

 

Workout Instructions

Pick a distance of at least 20 – 50 meters.  If all you have is 10 meters or less then you can just go back and forth 2-4 times.  Start off by doing 8 thrusters, then grab the kettlebells and do farmers walk down and back, after that set down the kettlebells and sprint down, back, and down.  In the sprint, you should finish on the opposite end of where the kettlebells are.  Walk back and start all over with the thrusters.  See how many rounds you can do in 30 minutes.  Rest as needed between exercises and rounds.  Always use good form and May The Force Be With You!

Star Wars Workout Episode VIII The Last Thruster

Thrusters – 8 reps

Farmers walk down and back – 20 meters

Sprint down, back, down – 20 meters

Do as many rounds as you can of each for 30 min rest as needed.

 

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Star Wars Workout Episode VII The Press Awakens

Star Wars Workout Episode VII The Press Awakens

In Episode VII your upper body is awakened with the press.  This workout has a bonus part to help finish off the Starkiller base.  You will be constantly moving in this full-body workout and are going to feel great when it’s done.

 

Workout Details

This is a full-body 30 min workout with a difficulty rating of intermediate to advanced.  Equipment needed is kettlebells and bodyweight.  Fitness capabilities it trains are strength, conditioning, muscular endurance, and intensity.  This workout can be performed anywhere.

 

Workout Instructions

This workout is performed 30 sec on 30 sec off for a total of 7 rounds.  The first exercise you do is clean and press for 30 sec and then rest for 30 sec.  Then do renegade rows for 30 sec and rest for 30 sec.  Last do front squats for 30 sec and then rest for 30 sec.  That is one round.  Start back over with clean and press and continue the process until you have completed 7 rounds.

Take a few minutes and then do the bonus section which is push press for 3 sets of 7 reps.  Rest as needed between sets.  Always use good form and May The Force Be With You!

Star Wars Workout Episode VII The Press Awakens

Double Clean and Press – 30 sec

Renegade rows – 30 sec

Double Front Squats – 30 sec

Do 7 rounds of 30 sec on 30 sec off for each movement. 

 

Bonus Round – Push press 3 sets 7 reps

 

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Star Wars Workout Episode VI Return of The Snatch

Star Wars Workout Episode VI Return of The Snatch

In Episode VI the snatch returns to defeat the empire.  This workout has two parts to it.  In the first part, you will be battling Rancors and Sarlacc’s.  In the second part, you will help the Ewoks battle the stormtroopers.  The major emphasis that is going to be targeted in this workout is your backside.  Although don’t be fooled by the dark side as the movements in this workout cover everything.  

 

Workout Details

This is a full-body 30-45 min workout with a difficulty rating of intermediate to advanced.  Equipment needed is kettlebells and bodyweight.  Fitness capabilities it trains are strength, conditioning, muscular endurance, and intensity.  This workout can be performed anywhere.

 

Workout Instructions

In the first part do 6 monsters followed by snatch 6 reps each side.  Rest and go back to the monsters.  See how many rounds you can do in 12 min.  Rest as needed.

In the second part snatch for 1 min each side, then bear crawl for 1 min.  Then rest for 1 min.  Go back to snatch and start it all over again.  Do this combination for 6 rounds.  During the bear crawl every 6 steps you will do a push-up.  Always use good form and May The Force Be With You!

Star Wars Workout Episode VI Return of the Snatch

Monsters – 6 reps

Snatch – 6 reps each side

Do as many rounds as you of each with good form for 12 min rest as needed.

 

Snatch – 1 min each side

Bear Crawl w/push up – 1 min

Do 6 rounds of each rest 1 min between rounds.

 

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Star Wars Workout Episode V The Squat Strikes Back

Star Wars Workout Episode V The Squat Strikes Back

In Episode V the empire strikes backs and they are going after your legs.  You might be walking like C-3PO after all the squats you are going to be doing.  In this workout, your legs are going to get worked along with your lungs.  Getting frozen in carbonite may not sound like a bad idea after this workout.  

 

Workout Details

This is a lower-body 30 min workout with a difficulty rating of intermediate to advanced.  Equipment needed is kettlebells and bodyweight.  Fitness capabilities it trains are strength, conditioning, muscular endurance, intensity, and agility.  This workout can be performed anywhere.

 

Workout Instructions

Do 10 back squats, then immediately follow it with 20 kettlebell squat jumps. In kettlebell back squats you hold the kettlebells on top of your shoulders.  Rest then do 10 lunges (5 reps per each leg) holding the kettlebells at your sides, immediately follow that with 20 lunge jumps.  Rest and then go back to squats starting the process all over again.  Do as many rounds as you can in 30 min.  Rest as needed.   Always use good form and May The Force Be With You!

Star Wars Workout Episode V The Squat Strikes Back

Back Squat – 10 reps

Kettlebell Squat Jumps – 20 reps

Lunges – 10 reps

Lunge Jumps – 20 reps

Do as many rounds as you can of each with good form for 30 min rest as needed.

 

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