kettlebells

Each set should be difficult, violent, and positionally sound.

Hardstyle is the expression of ballistic strength. Here are some tips to help you get the most of it.

In order for throwing a ball at a wall to be more than a novelty, it needs to be attentive and violent.

In order for hitting a tire with a hammer to be more than a novelty, it needs to be performed with power, precision, and fluidity.

If you're lucky enough to have enough space to create a home gym then make it the best one you can.

Focus on position, brace and apply force like you mean it, and make progress.

Knee tracks the foot, the heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we lunge forward.

If chosen weight breaks position, or causes frequent interruption, adjust one interval down and continue safely.

It's here, the final week which means you made it just in time for the holidays.

The goal is fluid, seamless transition from movement to movement and crisp hand-to-hand switches from side-to-side

Stand strong and organized- tension helps build strength, provided we stay engaged in the process.

Mind position and execution, and move with power

Accountability. (Pssst: It’s not just on us… an important part of learning is caring enough to absorb and apply… pass it on… ).

Our “Get Your Ass Off The Ground” movements begin and end standing and, once practiced, at no time do our hands touch the floor.

It's winter, you're in the last two weeks of the challenge and the promise of a great holiday season. So, get outside and move!

Move quickly, and properly, and add weight to challenge your full ability.

This program requires no warm-up to begin. You simply need to set aside 14 minutes, press play, and follow along.