kettlebell, shoulders & legs

One decent sized kettlebell can give you just what you need for great quickie workout. The shoulder press will engage the core, lats, and shoulders. Split Squats hit the legs and glutes, and the Back lunge with alternating swing gets all of the above. Shoulder Press: Make sure to press up toward the ceiling, stacking your […]

not so heavy kettlebell

Kettlebells are very versatile. It is one of the few exercise tools I have at home and highly recommend you do too. You don’t need to go super heavy. What you lack in weight you can make up for in repetitions. Here is a nice sequence you can do at home with a ‘middle of […]

core, shoulders & legs!

Planks are one of the most comprehnsive exercises out there. You use the entire body to hold a proper plank: shoulders, chest, core & hips, back, legs… So what better position to add movement to? In a straight arm plank it’s important too keep the shoulder solid – pushing the floor away the whole time. […]

basic is boss

Every little bit counts! A basic bodyweight combo can very well be the cherry on top. It can salvage a day where life would have otherwise interferred with your workout plans, and it can add the extra ‘Umph’ to your already active and nutritionally sound day. You don’t need a lot of space and you […]

kiss the cheeks

If you can’t do a hip thrust (bridge) without feeling it in your lower back, you have some major stengthening to do in your glut max! May I remind you that the glutes make up a major part of your core. No amount of situps or crunches will ever do for you what glut development […]

core like spiderman

Spider Lunges: Make sure to keep your shoulders over your hands and your hips as low as possible. When you place your foot down, get it as close to your hand as possible making sure to press the sole of your foot into the floor – avoid keeping the heel raised. Oblique Planks: Keep your body in […]

off set & spot on

Squat & Back Lunge: Load the bag over your right shoulder and squat. Make sure to keep the shoulders tall and the core tight. Then Lunge back with the left leg. If you want a bigger challenge, lunge back with right leg. Bent Row: In a partial squat position make sure to keep the back straight (kicking […]


Sometimes what you need is a finisher. A fast pace, full body, no holding back, up/down/& around ‘move’ for 30-60 seconds. It’s affectionally called a finisher because we like to add them to the end of a workout… you know, to finish it off;) The great thing about this is that it can also be used […]

crawling plank

It’s no secret that the plank is one of our favorite exercises. To execute it properly, it really requires the whole body to engage.  My favorite cue for planks is to ‘shrink wrap your spine’ with all your core muscles. In addition to the core, your shoulders must stabilize in compression, which means your chest and […]

plank reach & cardio

Switching from a high intensity interval to a a very focused, controlled movement is a great challenge. Planks will always be more difficult after a good burst of cardio. Similarly, it always feels great to burst into some quick cardio after holding a plank. Adding a simple reach to your plank will the core’s ‘ribbon’ […]

climb & sweep

Stability Climb: Make sure your shoulders are over your hands, body in plank position. Drive one knee in toward the ball while the other leg extends nice and long. It’s more about driving the knee and extending the leg than it is about the feet… Lunge Sweep: Turn the shoulders enough to line the ball up with […]

all the way

There's a super simple trick to getting more from your workout.