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
Strength & Conditioning – Jeff Tucker: Week 2, Day 4
Jeff Tucker discovered gymnastics in middle school and thought his path was set, but a dune buggy accident would end his competitive gymnastics career before he could graduate from high school. So instead ... Continue Reading
Women’s Workout: Cycle 4, Week 11, Day 2
A. 5 Rounds 30 Seconds of Push Press 10 Seconds of Rest 30 Seconds of Alternating Flying Lunges 10 Seconds of Rest B. 5 Rounds 30 Seconds of Kettelbell Double Clean 10 ... Continue Reading
Strength & Conditioning – Jeff Tucker: Week 2, Day 3
Jeff Tucker discovered gymnastics in middle school and thought his path was set, but a dune buggy accident would end his competitive gymnastics career before he could graduate from high school. So instead ... Continue Reading
Awake & Evolve: Cycle 4 – Creating Calm Flow
A. Starting in a comfortable seated pose begin to find your natural breath pattern and shift towards a deep belly breath. Delve into the mind and ask what the body needs for today if your are feeling ... Continue Reading
Kettlebell Workout: Cycle 1, Week 9, 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
Strength & Conditioning – Jeff Tucker: Week 2, Day 2
Jeff Tucker discovered gymnastics in middle school and thought his path was set, but a dune buggy accident would end his competitive gymnastics career before he could graduate from high school. So instead ... Continue Reading
Women’s Workout: Cycle 4, Week 11, Day 1
A. 21-15-9 One Legged Kettlebell Deadlifts (on each leg - for example 21 reps = 42 total deadlifts) Box Jumps B. 21-15-9 Walking Lunges (on each leg - for example 21 reps = 42 total ... Continue Reading
Strength & Conditioning – Jeff Tucker: Week 2, Day 1
Jeff Tucker discovered gymnastics in middle school and thought his path was set, but a dune buggy accident would end his competitive gymnastics career before he could graduate from high school. So instead ... Continue Reading
Awake & Evolve: Cycle 4 – Free Your Spine Flow
A. Centering Center yourself on your back in a resting pose for 3 minutes. Practice deep belly breathing with your right hand on the belly, monitoring each inhale and exhale. B. Cobra/Updog ... Continue Reading
Women’s Workout: Cycle 4, Week 10, Day 3
A. 10 Burpees 5 Kettlebell Overhead Squats Each Arm 10 Burpees 20 Kettlebell Swings 10 Burpees 5 Kettlebell Overhead Squats Each Arm 10 Burpees 20 Kettlebell ... Continue Reading
Awake & Evolve: Cycle 4 – Pigeon Flow
A. Start by centering yourself in a comfortable seated pose finding your breath and relaxing the mind. Try to practice deep belly breathing placing the hands on the belly and feel them expand and open as ... Continue Reading
Kettlebell Workout: Cycle 1, Week 8, 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
Strength & Conditioning – Jeff Tucker: Week 1, Day 3
Jeff Tucker discovered gymnastics in middle school and thought his path was set, but a dune buggy accident would end his competitive gymnastics career before he could graduate from high school. So instead ... Continue Reading
Strength & Conditioning – Jeff Tucker: Week 1, Day 4
Jeff Tucker discovered gymnastics in middle school and thought his path was set, but a dune buggy accident would end his competitive gymnastics career before he could graduate from high school. So instead ... Continue Reading
Women’s Workout: Cycle 4, Week 10, Day 2
A. 4 Rounds 10 Suitcase Deadlift 20 Alternating Kettlebell Swings B. Tabata Mash Up Superman ½ Unweighted Turkish Get Up (alternating sides) C1. 4 x 10 Good ... Continue Reading
Awake & Evolve: Cycle 4 – Standing Pose Flow
A. Start by centering yourself in a standing mountain pose with your feet hip distance apart for 15-20 deep breaths. B. Sun Salutation Flow Work through a basic sun salutation warming the body with ... Continue Reading
Kettlebell Workout: Cycle 1, Week 8, 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
Strength & Conditioning – Jeff Tucker: Week 1, Day 2
Jeff Tucker discovered gymnastics in middle school and thought his path was set, but a dune buggy accident would end his competitive gymnastics career before he could graduate from high school. So instead ... Continue Reading
Women’s Workout: Cycle 4, Week 10, Day 1
A. 4 Rounds 30 Seconds Kimura Sit Up 30 Seconds Burpees B. 4 Rounds 1 Minute Run or Row 1 Minute Push Ups 1 Minute Air Squat 1 Minute Rest C. Awake and Evolve ... Continue Reading
Strength & Conditioning – Jeff Tucker: Week 1, Day 1
Jeff Tucker discovered gymnastics in middle school and thought his path was set, but a dune buggy accident would end his competitive gymnastics career before he could graduate from high school. So instead ... Continue Reading
Awake & Evolve: Cycle 4 – Forward Bend Flow
A. In a comfortable seated position close the eyes and find a natural breath pattern. Stay here listening to your breath for 5 minutes. B. Cobblers Vinyasa Bring the soles of your feet together for ... Continue Reading
Women’s Workout: Cycle 4, Week 9, Day 3
A1. 5 x 10 Suitcase Deadift A2. 5 x 5 Halos Right and Left B. 3 x 45 Seconds of Mountain Climbers C1. 5 x 3 Front Squat C2. Max Attempt Push ups Rest 2 minutes between ... Continue Reading
Kettlebell Workout: Cycle 1, Week 7, 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
