BARBELL  COMPLEXES What are these? A series of barbell or dumbbell exercises done one after another using the same weight and no rest between exercises. Talk about muscle insanity confusion domination! For example, you'll do 6 reps of barbell squats to 6 reps of overhead presses to 6 reps of front squats to 6 reps of barbell rows to 6 reps of RDLs. Choose the right weight and … [Read more...]

Bodyweight Only

BODYWEIGHT  ONLY Warm Up - 3 minutes 1a) Jumping Jacks - 20 seconds 1b) Pushups/ Kneeling Pushups - 20 seconds 1c) Squat to Body Weight Row - 20 seconds 1d) Mountain Climbers (Slow) - 20 seconds - Repeat one more time without rest - Rest 30 seconds before moving into the workout  Workout - 17 minutes Superset #1 1a) Spiderman Pushup Burpees - 50 seconds/10 second … [Read more...]


# 1 – The Plank to Triceps Extension One move that will force all stabilizer muscles inside your abdominal wall to work harder, while getting your triceps to pop, the Plank to Triceps Extension is a great go-to exercise. If you’re new to this one, I recommend aiming for 5-8 reps. I typically prescribe 15 reps at the most  on this one because anymore after that, your form gets sloppy. I also … [Read more...]


Workout Guidelines Do not rest between exercises. Rest 1 minute. Repeat up to 3 more times.1) Kettlebell Swings - 20 reps 2) Spiderman Pushup - 10 reps per side 3) Box Jump - 8 reps 4) Stability Ball Jackknife - 20 reps 5) Stability Ball Leg Curl - 20 reps   … [Read more...]

The Punisher

  The Punisher -  an incredibly simple way to exhaust your legs in fat-burning interval style with NO-equipment. You simply do narrow-stance bodyweight squats for 20 seconds (you should get about 15-17 reps) and then you hold the bottom position for 10 seconds. Repeat that for 8 rounds with no rest. = So much fun...when you're done! (NOTE: If you are a beginner, do only 2 rounds. If … [Read more...]

Jump Rope

Skipping: single leg skip 30 seconds One legged burpee 30 seconds Side plank recovery 30 seconds Skipping: other single leg skip 30 seconds Other leg one legged burpee 30 seconds Other side plank recovery 30 seconds … [Read more...]