Workout Summary Adding a second kettlebell to your standard kettlebell exercises takes them to incredible new levels. Combine that aspect with a five exercise set and you have an incredibly challenging and difficult workout. While …
Walking the Battle Rope Conditioning Workout
Workout Summary Battle Ropes are awesome tools for agility and ground conditioning work when you use them like agility ladders. This workout incorporates several upper body, core, and lower body bodyweight movements that incorporate the …
Top 3 Ways to Stay “Cool” During a Workout
Summer is quickly approaching with professional athletes and novice gym-goers alike facing the challenge of exercising in the heat. Extreme temperatures can cause dehydration, heat exhaustion, and decreased performance. The fact is, you’re not going to be able to …
Workout Motivation: You Have to Do Stuff that Average People Don’t Understand…
You have to do stuff that average people don’t understand because those are the only good things. – Andy Warhol
Wave Then Travel Endurance Battle Rope Workout
Workout Summary Combining Battle Rope Wave exercises and traveling Battle Rope exercises is a great way to change your workout and make it a bit more interesting. This Battle Rope workout combines a variation of …
A Training Day with T.J. Dillashaw
On May 24, 2014 at UFC 173 T.J. Dillashaw will compete for the Bantamweight Title against Renan Barao. Dillashaw goes into the title bout carrying a 9-2 record, as an Onnit Sponsored Athlete is subjecting himself to a …
Top 3 Reasons Why Everyone Should Use Rope Climb Workouts
You are dangling from a ledge fifty feet off the ground. You’re terrified, tired, and confused. Just as you resign yourself to a fate that you never thought would befall you, a rope lands inches …
Full Body Kettlebell Ladder Workout
Workout Summary Ladder sets are an excellent way to vary your rep schemes while making your kettlebell workout more interesting and challenging. This workout uses Ladder Supersets that hit your upper body, lower body, and …
Workout Motivation: Be Daring, Be Different Be Impractical…
Be Daring, Be Different Be Impractical, Be anything that will assert integrity of purpose and imaginative vision against the play-it safers, the creatures of commonplace, the slaves of ordinary. – Sir Cecil Beaton
Workout Motivation: It Ain’t About How Hard You Hit…
It ain’t about how hard you hit. It’s about how hard you can get hit and and keep moving forward; How much can you take and keep moving forward. That’s how winning is done. – …
Kettlebell Squat Get Up
Summary Like the Turkish Get Up, the Kettlebell Squat Get Up is great full body exercise that engages your core, requires great shoulder mobility, and taxes every muscle in your body. Since you go through a wide …
4 Ways Body Cooling Occurs During Workouts
Turning bright red is a normal side effect of getting hot and bothered. As our skin gets warmer then the air around us the body begins taking some drastic measures to cool down. During exercise, the human body …
Workout Motivation: Come to the edge…
Come to the edge, he said. They said: We are afraid. Come to the edge, he said. They came. He pushed them and they flew. ― Guillaume Apollinaire
Workout Motivation: Only those willing to risk…
Only those who are willing to risk going too far can possibly find out how far one can go. ― T.S Elliot
Kettlebell Ground Core Strength Workout
Workout Summary If you think that your core strength workout should only focus on your abdominals, think again! Using a single kettlebell combined with these ground based kettlebell exercises will hit your entire body at …
The Future Belongs to…
The future belongs to the few of us still willing to get our hands dirty. ― Roland Tiangco
Sandbag Training Essentials Workout #2
Workout Summary This is an excellent full body sandbag workout routine that utilizes six sandbag exercises during a single circuit, followed by a set of Sandbag Shoulder Get Ups using the Tabata Protocol. Builds strength …
Form at a Glance: The Kettlebell Figure 8 “Pass”
The Kettlebell Figure 8 Exercise is an introductory kettlebell movement that reinforces the Kettlebell Swing “hip hinge” element while also encouraging rotational strength and stability. As noted in the Form at a Glance graphic above, …
Sandbag Deadlift (Side-to-Side)
Summary The Side to Side Deadlift is a great warmup to traditional dead-lifting or can be used as a stand alone exercise. The side to side deadlift builds great starting strength for traditional deadlifts as …
Form at a Glance: Battle Rope Alternating Wave
Proper form for the Battle Rope Alternating Wave exercise means more than simply flailing your arms up and down until the clock is up! Good form means engaging your entire body to create a stable platform …
Form at a Glance: The Kettlebell High Pull Apex
The Kettlebell High Pull Exercise is an excellent drill for grip strength, power, and conditioning. While it uses a ballistic hip motion that is similar to the 1-Arm Kettlebell Swing, it also incorporates a quick …
Sandbag Diagonal Overhead Swing
Summary The Diagonal Overhead Swing builds tremendous rotational power as well as core strength. There is no need to go heavy on this exercise. Grab a light sandbag and go for time. This sandbag exercise …
Form at a Glance: Overhead Kettlebell Sit Up
The Overhead Kettlebell Sit Up is a much more difficult variation of a standard, anchored bodyweight sit up. This exercise variation requires additional abdominal strength and less reliance on the hip flexers. In addition, keeping …
Steel Mace Exercise: Ballistic Curl
Summary The Ballistic Steel Mace Curl is similar to the Steel Mace Curl except that instead of slowly curling the weight up, you are going to ballistically curl the weight so that the bell portion goes …
Lower Body Beginner Kettlebell Workout
Workout Summary This beginner kettlebell workout can be performed by almost anyone to hit the lower body using six different movements in three supersets. While this kettlebell workout focuses on lower body movements, it will …
Battle Rope Leg Blaster Workout
Workout Summary Battle Ropes are excellent conditioning tools for the core and upper body, but you can also easily incorporate lower body engagement with these six movements. Perform this killer conditioning workout by going through …
Form at a Glance: 1-Hand Kettlebell Front Squat
The Kettlebell Front Squat is an essential movement for building lower body and core strength. It is also required for a variety of other kettlebell exercises that incorporate the squat movement, including Jump Squats, Squat Presses, …
Sandbag Snatch to Squat
Summary The Snatch to Squat is a powerful combination of two very useful exercises. The snatch builds explosive lower and upper body pulling power while the squat in the overhead position builds powerful, strong and …
Floor to Feet Kettlebell Circuit
Workout Summary This kettlebell circuit requires you to quickly transfer from the ground to your feet as you transition between each kettlebell exercise every 30 seconds. This kettlebell workout will have you sweating through explosive …
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