It was wet, air heavy, mist pronounced, as if it were a distinguished guest upon opening the truck doors. That first deep breath was only a warmup for what was to come. A jacket, Hah! Not gonna need it where we’re going. The hollow ding of metal-on-metal led our eyes to the flag perched high, […]

Grab your partner and Doe-See-Doe….In this case they happen to be a Barbell and KettleBell……. Side-note they’re both better dancers than me 😢😢😢 5 Exercises / 4 Rounds / 40 Mins What you need: Barbell w/Plates Kettlebell Folk Music The Motion(s): Kettle Complex – One Per Side Deadlift Clean Clean & Press Snatch Swing/Snatch Inside […]

What are you thinking about right now? Wondering if this read is going to be a load of garbage, or an invigorating nine minutes that change your views of the next 50 years? I bet your not thinking about breathing, hearing, or digesting that apple you just ate (I’m giving you the benefit of the […]

No Easy Ones Here- Hip Hop Anonymous on up for this Core Focused Circuit – LETS GOO 5 Exercises / 6 Rounds / 30 Mins What you need: Medicine Ball 18′ Box Timer App The Motion(s):  45 Seconds of Work -15 Seconds of Rest Frog Hop / Push-Up Slams Sit-Up / Knee Hand-Off Box Jump […]

New Week – Same Story…..Giddy-Up 6 Exercises / 5 Rounds / 30-45 Mins What you need: Pair of Dumbbells (5-15 lbs) Kettlebell (Challenging weight) Time & Room The Motion(s): Alternating Pistol Squat Burpees – 10 Reps Kettlebell Swing / Dead-Lift Complex – 10 Reps Turkish Get-Up Complex – 2 Reps (One Each Side) Single Leg […]

Final minute, the offense settles and begins whipping the ball around the perimeter, our heads followed, as if we were cats tracking a rubber mouse being whirled around a mechanical wheel. We’re up by one but we all know that can change in the blink of an eye.  My six teammates and I bark commands, […]

This one’s pretty straight forward. Find a Wall & a Ball and Get to It. 32 Minutes to clear your Mind and get the Blood Flowing 8 Exercises / 4 Rounds / 32 Mins What you need: Medicine Ball Wall Timer App The Motion(s):  45 Seconds of Work -15 Seconds of Rest Med-Ball Slams Laying […]

I remember back in the day watching one of the GOAT TV shows of 90’s Nick, the crew was at basketball practice and  -as expected- it wasn’t typical by any means.  The Coach/Tuckers Dad released a forceful bark “PASS THE BALL TO TUCKER!”, that was the play, and if you haven’t heard… “practice makes perfect”.  […]

On the Road Again? I have yet to see a hotel room that doesn’t have a  6×6 Sq.Ft. space and a Wall, So Get er Done! 4 Exercises / 20 Rounds / 30-40 Mins What you need:  6×6 Sq.Ft. Space Wall The Motion(s):  40-2 Lunge Ladder COMPLETE 40 REVERSE LUNGES 30 SECOND PLANK 30 SECOND […]

Remember a few years back when Charlie Sheen totally went off the rocker, drinking tiger blood and self claiming that he was “winning” in all things. Who could forget right?  We all watched and eventually just  filed it away in the category of celebrities who went crazy.  At the time, not many people would actually […]

Nothing like sitting back between sets, a deep breath, a quick scan of the room and taking it all in. Your in the middle of it, at the watering hole with all of the other animals getting your daily fix. In your peripherals, some dude decked out in spandex is grunting each hip thruster along, […]

I don’t have any In-Laws but if I did I would do this workout when I’m stuck at their house. 7 Exercises / 6 Rounds / 30-40 Mins   What you need:  Nothing – All You The Motion(s):  Circuit – For Time Burpee Side Kick- 10 Reps Ground Zero Jumps – 25 Reps Explosive Pushups […]

Just a few months ago I received an email regarding an exciting new wellness initiative coming Jan 1, 2018. My company is on the preventative health bandwagon and charging full speed ahead.  Hey, I’m always down for a little health in the workplace so I was pleasantly interested in what this program was all about.  And […]

Grab your Medicine Ball so you can pass on the Daily Medicine Later 8 Exercises / 4 Rounds / 32 Mins   What you need:  Medicine Ball – Weights of choice Kettlebell  – Weights of choice Bosu Ball (optional) Interval Timer The Motion(s): Circuit (45 Seconds of Work  / 15 Seconds of Rest) 180° Rotational […]

Growing up on Long Island I naturally had a few traits  hard-coded into my DNA, one of the the most prevalent : Bagels rule the Morning! It’s rare that you travel more then a mile of local streets (yes, even across the Suffolk farm land) without seeing a sign shouting  that bagels were baked for […]