A. 5X5 Alternating Kettlebell Cleans 5X5 Deadlift Barbell or Kettlebell Rest at least 2 minutes between sets B. 2x 400 Meter Run or Row Rest 2-3 minutes between each set C. Tabata ... Continue Reading
Mature Athlete: Cycle 1, Week 3, Day 2
This program is designed for older adults with prior training experience who seek a new option for general improvements in fitness and strength. It is divided into two training cycles: weeks 1 to 6 and ... Continue Reading
Mommy Workout: First Trimester – Week 3, Day 1
Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts ... Continue Reading
Strength & Conditioning – Greg Everett: Week 2, Day 2
Greg Everett literally wrote the book on Olympic weightlifting - when he was trying to learn the sport he couldn't find the resources he needed, so he created them himself. Now a gym owner and full-time ... Continue Reading
Kettlebell Workout: Cycle 1, Week 12, Day 1
Welcome to the RKC Kettlebell workout from coach Dini Leopoldo. Two new workouts are posted each week - on Tuesday and Thursday - and can be done on any day you have available. Make sure you warm up ... Continue Reading
Awake & Evolve: Cycle 4 – Heart Opening Flow 2
A. Upward Dog/Downward Dog Flow Take 5 minutes flowing through and updog/down dog vinyasa. Rest in child’s pose as needed. B. Table Top Flow Sit in an upward position with your hands behind your ... Continue Reading
Strength & Conditioning – Greg Everett: Week 2, Day 1
Greg Everett literally wrote the book on Olympic weightlifting - when he was trying to learn the sport he couldn't find the resources he needed, so he created them himself. Now a gym owner and full-time ... Continue Reading
Women’s Workout: Cycle 5, Week 1, Day 1
A. 3X5 Kettlebell Windmill B. 3x5 Strict Press (Barbell or Kettlebell) C. AMRAP in 11 Minutes 5 Close Grip Push Up 7 Air Squats 9 Kettlebell Swings D. Awake and Evolve ... Continue Reading
Mature Athlete: Cycle 1, Week 3, Day 1
This program is designed for older adults with prior training experience who seek a new option for general improvements in fitness and strength. It is divided into two training cycles: weeks 1 to 6 and ... Continue Reading
Awake & Evolve: Cycle 4 – Evening Wind Down Flow
A. Seated Twist Come to a seated position taking a quick twist to release the spine and prepare the body to go deeper. Crossing your right leg over you left and taking a gentle spinal release for 10-15 ... Continue Reading
Mommy Workout: First Trimester – Week 2, Day 3
Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts ... Continue Reading
Mature Athlete: Cycle 1, Week 2, Day 3
This program is designed for older adults with prior training experience who seek a new option for general improvements in fitness and strength. It is divided into two training cycles: weeks 1 to 6 and ... Continue Reading
Women’s Workout: Cycle 4, Week 13, Day 3
A. 3 Rounds 1 Minute Row or Run 1 Minute Push Press 1 Minute Run or Row 1 Minute Air Squat 1 Minute Rest B. 5 x 15 Russian Twist (Rest as needed between ... Continue Reading
Strength & Conditioning – Greg Everett: Week 1, Day 4
Greg Everett literally wrote the book on Olympic weightlifting - when he was trying to learn the sport he couldn't find the resources he needed, so he created them himself. Now a gym owner and full-time ... Continue Reading
Kettlebell Workout: Cycle 1, Week 11, Day 2
Welcome to the RKC Kettlebell workout from coach Dini Leopoldo. Two new workouts are posted each week - on Tuesday and Thursday - and can be done on any day you have available. Make sure you warm up ... Continue Reading
Awake & Evolve: Cycle 4 – Psoas and Inner Groin Flow
A. Spinal Release Vinyasa Move on to your hands and knees and work through at least 10 slow rounds of cat/cow pose finding a natural rhythm with your breath. B. Lunge Vinyasa From your hands and ... Continue Reading
Mommy Workout: First Trimester – Week 2, Day 2
Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts ... Continue Reading
Women’s Workout: Cycle 4, Week 13, Day 2
A. Tabata Mash Up Wall Handstand Holds Burpees B. Tabata Mash Up ½ Turkish Get Up Plank Hold C. Tabata Mash Up Kettlebell Snatch Kettlebell Front ... Continue Reading
Mature Athlete: Cycle 1, Week 2, Day 2
This program is designed for older adults with prior training experience who seek a new option for general improvements in fitness and strength. It is divided into two training cycles: weeks 1 to 6 and ... Continue Reading
Strength & Conditioning – Greg Everett: Week 1, Day 3
Greg Everett literally wrote the book on Olympic weightlifting - when he was trying to learn the sport he couldn't find the resources he needed, so he created them himself. Now a gym owner and full-time ... Continue Reading
Awake & Evolve: Cycle 4 – Strengthen and Lengthen Your Spine
A. Mountain Pose Find a standing mountain pose, ground your feet down and lengthen through the spine, relaxing your gaze. Take a few minutes finding your breath and relax your mind, preparing for your ... Continue Reading
Kettlebell Workout: Cycle 1, Week 11, Day 1
Welcome to the RKC Kettlebell workout from coach Dini Leopoldo. Two new workouts are posted each week - on Tuesday and Thursday - and can be done on any day you have available. Make sure you warm up ... Continue Reading
Mommy Workout: First Trimester – Week 2, Day 1
Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts ... Continue Reading
Strength & Conditioning – Greg Everett: Week 1, Day 2
Greg Everett literally wrote the book on Olympic weightlifting - when he was trying to learn the sport he couldn't find the resources he needed, so he created them himself. Now a gym owner and full-time ... Continue Reading
