Today is a full body workout. Always start by warming up and stretching to prevent injuries. 3X1 Plank - hold plank for as long as possible. Rest between sets. 3 Rounds: Half-kneeling KB Halos (5 R, 5 L) 25 Sit-ups KB Suitcase Carry (30 sec L hand hold, 30 sec R hand hold) 2 Rounds: 25 KB swings KB Farmer's Carry (30 sec)

Curtsy Squats The main muscles worked by the curtsy squat are the quads, glutes, hamstrings and calves. You will be working balance, strength, and hip mobility from angles that are unlike the traditional squat. You will start by going into a regular squat as you bend both knees to lower your body towards the floor. Then, instead of standing back up, step one leg diagonally behind your body and lower into a curtsy position on that leg. Stand with your feet shoulder-width apart

"Gorilla Strength" Begin with: 3 X 12 Dead Bugs 3 Rounds of: 20 Gorilla Rows 10 Surrenders Increase 2 reps each round. Warm up to weight...

Dead Bug (Abs) Start by lying on your back. Bend your knees and place your feet flat on the floor. Tighten your abdomen. Lift both legs...

Today's workout is a couplet featuring the most recently added movements, the overhead KB march and surrenders. You may use DBs if you...

Surrenders Today we have surrenders. You will need a mat or something soft to kneel onto. Start by standing with your feet hip width...

Overhead Kettlebell Marches Last week we covered the front rack KB march. This week we are working on shoulder strength while marching...

Today's workout will incorporate our newest movement, the KB march. Focus on flowing each movement into the next. Be ready to make quick...

Front Rack Kettlebell March Today's movement introduces kettlebell (KB) marches to our featured exercise movements. There are several...

Clean It Up Today we will train the most recently added movement, the DB clean. If you only have KBs, you may substitute with those. The...

Dumbbell Clean Today's movement is the dumbbell clean. The clean will train you to raise a load from the ground and to shoulder height....

Ab-dominal Snowman Today we have a full-body workout with an emphasis on the abs. It is summer after all. Visualize a snowman and a snowy...

Sit-ups The sit-up is a movement for strengthening abdominal muscles. We tend to forget some of the basics when performing these. Start...

Plank Pull-Through Today we will expand on the plank hold and introduce plank pull-throughs. You can use a dumbbell (DB) or kettlebell...

Today's workout features our newest movement, the renegade row. You will need a set of dumbbells (DBs). You may also use kettlebells but...

Renegade Row Today's featured movement is the renegade row. You will need either 2 dumbbells (DBs) or kettlebells (KBs). I recommend...

Firecracker Today's workout includes our newest shared movements, the plank-up and floor press. If the combination of plank-ups and floor...

Plank-Ups Plank-ups are a good starting point before incorporating large numbers of push-ups into a workout. Like a push-up, plank-ups...

Floor Press The floor press is the best way to start working up to a bench press. Not only is this an option if you don't have a bench,...

"Farmer Strong" Today we will incorporate the Farmer's Carry into our workout. For details on any of these movements, refer back to...