Here it is – another Angry Trainer Fitness workout video!

I hope you’re enjoying the workouts I’ve been posting over the last few months and are following along at home or in the gym. We’ve got some great stuff coming your way.

Today we’ve got a slight change. Everybody that knows me is aware of just how much I love kettlebells and that I use them regularly in my routines. Many of you are intrigued by these exercise tools, but just don’t know where to start or how to exercise with a kettlebell properly. Well wonder no more…

This week I’ve put together my Kettlebell Blast Workout with all of you newbies in mind. Kettlebells are awesome and when used properly will make you stronger, fitter, build your endurance and stamina and burn fat! In fact on some days I’ll only use kettlebells for my entire workout!

So check out the workout video here!!!!

And here are the details:

The Kettlebell Blast Workout

All exercises x 15 reps

1. Hip Drives / Swings

2. Goblet Squat

3. One Armed Row

4. Kettlebell ‘Round The Body

Jump Rope 30 seconds – (Active Rest)

5. Snap, Flip and Press

6. One Arm High Pull

7. Triceps Pushup

8. Reverse Lunge and Curl

*Perfom all exercises in succession with no rest between

Try 2 circuits first, being sure to switch sides on the 2^nd. Then go for 2 more times through! How many circuits can you do?

I know it looks fairly simple and it is, BUT it’s also quite challenging. In addition to some specific kettlebell work, I’ve also added in traditional strength training and exercises that are multi dimensional – so you’re going to have to think a bit. Plus the 30 seconds Jump Rope is a nice ‘rest’ that also serves to jack up your cardiovascular conditioning a bit. You should be out of breath this entire workout!

I want to thank the awesome fitness people at RKS Systems. They sent me their latest kettlebell system to check out – I’ll have a full review of their DVD workouts for you soon.

And as always sure to join check out all of my videos on my Angry Trainer Fitness YouTube Channel And don’t forget to subscribe – and spread the word!

Related Posts

Swing, Push, Pull Workout

What Is Functional Training?

What Do Kettlebells Do?

All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only.  It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Okay everyone here it is – our first ever Abs specific workout here at Angry Trainer Fitness!

Usually I group together exercises and write programs that are multi faceted and target many muscle groups and systems at one time. But not today!

No, this workout is all about the abs and shaping and strengthening the midsection. Now of course I’m not going to tell you to just perform some crunches and sit-ups – that would be boring and honestly I don’t think they’re all that effective. So in this abs workout we’ve got a mix of challenging movements and some that also help your functional fitness as well. It’s classic Angry Trainer!

Here we go:

The Abs O’ Mighty Workout

 *All exercises for 20 reps with 10 seconds rest between

1. Swiss Ball Pikes

2. T – Squares

3. X Abs

4. Rocking Abs

5. Med Ball Chops

Rest 30 seconds and repeat 1, 2 or 3 more times!

There you have it. It looks easy enough right? Let me tell you – if your midsection isn’t on fire by the time you get to exercise #4, I’d be surprised.

Now you could just go through this workout one time and get in 100 reps, or if you’re feeling particularly guilty over your recent dietary excesses, try and repeat it twice! Feel free to add this program to your existing workouts, start your day off with it or try it on an off day. It’s all up to you!

Now to be clear – NO EXERCISE will flatten your belly and give you a washboard stomach. You also need to eat a healthy diet, one that’s appropriate in calories AND burn off some bodyfat to let the large rectus abdominus muscles show. With the right training and diet you too can have a six-pack.

CHECK OUT THE VIDEO HERE

This time around I’m posting the video for this workout on my Angry Trainer Fitness You Tube page  – the reason I want you to check out all my other great routines – and pass them onto your friends!

We only launched the channel late last year and we’re already had over 40,000 views and 1,000 subscribers – so please keep spreading the word so that ATF can continue to grow!

Enjoy the workout – and let me know how it goes!

All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only.  It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

So are you all ready for another Angry Trainer workout?

I know many of you like to perform bodyweight only workouts so I kept all of you in mind when I wrote this week’s program. The Heart Pounder Workout is designed to get your heart pumping and requires minimal equipment – just a medicine ball and a jump rope. There’s no counting reps either – simply perform as many as you can in 30 seconds. And of course if you want to work harder and track your progress, increase the time limit for each exercise – or try and squeeze in a few more reps.

While this workout is predominantly a cardio/bodyweight type, you’ll also get great core, leg and total body conditioning. I hope you enjoy it!

Here’s the plan:

The Heart Pounder Workout

All x 30 seconds, no rest between sets!

1. Jump Rope

2. Jumping Jacks

3. Squat Thrusts

4. Mountain Climbers

5. Jump Squats

6. Medicine Ball Chops

7. One Legged Jumps

8. Burpee Jump Squats

Rest 30 seconds and try another 1, 2 or even 3 circuits!

Click here to view the embedded video.

You all know how much I LOVE my burpees, so I saved them for last! But I added a jump squat in as well just to take it up a notch or two. And of course I used many old school movements taken right from my elementary school gym class.

Remember – you get out what you put in. If performed with the right intensity this workout, and any of my YouTube routines , should leave you breathless and fatigued. Let me know how you like it! And thanks once again to Sears Fitness and FitStudio  for supplying me with the awesome equipment we use in these videos.

All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only.  It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Ready for another Angry Trainer Workout?

Last time around I unveiled my Bodyweight Blast Workout which became our fastest viewed video so far (thanks for watching everyone!) Now let’s see what you make of this week’s program – The Floor It Workout.

With each one of these workouts I try to keep it fresh and challenge you in different ways. The last workout – Bodyweight Blast, used no equipment. For this workout you’ll need a set of dumbbells, a medicine ball and a kettlebell. However if you don’t have a kettlebell, you can substitute a dumbbell.

This routine is tough as it’s performed against the clock – so once again I’ve set my Gym Boss  timer to 20-second intervals with 10 seconds rest. It’s a combination workout, utilizing classic Angry Trainer methods. That’s a whole lot of fitness wrapped up in one workout!

Check it out the Floor It Workout Video.

The Floor It Workout

All 20 seconds, 10 seconds rest

Circuit #1

1. Mountain Climbers

2. Sit-ups

3. Jump Lunges

4. Kettlebell Hip Drive

5. Dumbbell Squat and Press

6. Medicine Ball Rolling Triceps Pushup

Rest 30 seconds then repeat

Rest 30 Seconds then proceed to

Circuit #2

6. Bent Over Dumbbell Row

7. Sumo Dumbbell Deadlift

8. Dumbbell Squat

9. One Legged Biceps Curl

Rest 30 seconds, repeat

As you can see you’ve got a little of everything in this bad boy. You’re jumping a bit, lifting straight up weights, focusing on balance and core and challenging your endurance. As with all my workouts, see how many times you can get through the circuit. Both circuits should take you about 7 minutes, so if you want a longer workout, just keep repeating them!

This time around we’re posting the Workout on my Angry Trainer You Tube page – I want as many of you as possible to visit the page and spread the word! And once again don’t forget to become a subscriber so you can be notified when all my latest videos go live!

I’ve also got to give a big shout out to Sears Fitness. You should know by now I’m a Sears Fitness Advisory Board member and FitStudio  writer and program designer. Head over to their site for FREE workouts, nutrition and exercise tips and to connect with other like-minded people. Sears provided all the awesome fitness gear we use in these videos.

All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only.  It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

I hope you’re all enjoying the Angry Trainer workout videos because I’m busting my butt every time we film them! In fact I remember when we shot this one that I was surprised at how hard it was!

This new program is called The Bodyweight Blast Workout and I programmed it specifically for trainees who don’t have any equipment to hand, but still want a great workout with some exercise variety.

This routine uses all bodyweight exercises, so it’s also great to use while away on vacation, a business trip, visiting family or just as a nice change of pace. But don’t assume that just because it doesn’t use weights or expensive equipment that it’s not hard – it is!

Here’s the plan:

All exercises x 10 reps, no rest between sets.

1. Jump Squats

2. V – Ups

3. One Legged Deadlifts -10 on each leg

4. Pushup with 90-degree twist/rotation

5. Alternating Reverse Lunges

6. T- Squares – 10 each way

7. High Knee Tuck Jumps

8. Varying Hand Pushups

9. Lateral Lunges -10 each leg

10. Triceps Plank Ups

Rest 30 – 60 seconds and repeat 1, 2 or even 3 more times!

Click here to view the embedded video.

As you can see, it’s quite an intense workout. Any time your workout starts with jump squats, you know you’re in for it. But The Bodyweight Blast is more than just challenging – it’s efficient and productive. You’ll get cardiovascular conditioning, some core and stability work, agility and legs, arms, chest and shoulder work – all neatly packaged in 10 moves.

You know I’m a believer in exercise efficiency, so I like using movements that get a lot done in a given time. Each time you run through this circuit, it should take you 5–7 minutes depending on your speed, so if you perform 3 circuits, you’ll have had a terrific 15–20 minute workout, burned some calories and increased your fitness.

Remember – you get out what you put in. If performed with the right intensity this workout, like all of my Video Workouts, should leave you breathless and fatigued. Let me know how you like it!

All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only.  It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Hello everyone!

It’s workout time again!

Yes – we know how much you love our ‘real time’ workout videos here at Angry Trainer Fitness so recently I headed back to the studio to film a batch more clips with my site producers which we’ll be running over the coming weeks. You’re going to love them!

Today I’m sharing the first of the new series, called the Swing, Push, Pull Workout. It’s a simple, yet very effective, full body blast workout that should get you building up a sweat and out of breath – just like The Angry Trainer!

As the name implies, you’ll be performing a Kettlebell swing along with pushing and pulling movements. Plus I’ve thrown in some old fashioned jumping jacks as active rest between sets, some stability and core work and included my all time favorite exercise – burpees!

Here’s the workout:

The Swing, Push, Pull Workout

*All x 15 reps

Circuit #1

1. Kettlebell Swing

2. Twisting Pushup

3. Plank One Armed Kettlebell Row

4. Jumping Jacks

Rest 30 seconds and repeat

Rest 60 Seconds then move to circuit #2.

Circuit #2

5. Kettlebell Drive Side Lateral

6. Pushup Downward Dog

7. Standing one armed row w/Kettlebell

8. Burpees

Rest 30 seconds and repeat

And of course if you’re feeling especially strong at the end of both circuits, do it all over again!

Click here to view the embedded video.

So check this out. The kettlebell movements are awesome ‘everything’ exercises – they work the legs, hips, low back, core, shoulders, a bit of arms and are cardiovascular. The pushing exercises hit your shoulders, chest, core, abs and triceps, while the pulling movements target the upper and middle back, shoulders and biceps. The jumping jacks and burpees elevate your heart rate before the 30-second rest. And as you know, the burpees are killer, especially at the end of a circuit. They too are an incredible full body, calorie blasting, fat-incinerating exercise.

Now some of you have said that my workouts are too easy and I’m here to tell you that’s a load of bull! If you find this workout easy, it’s because you aren’t putting out and your intensity level is low. YOU are in control of how hard or easy this workout is and I can tell you these particular sets of exercises are right out of my training journal. So if it works and challenges me, it should for you also.

As always I want to thanks to Sears FitStudio  for providing me with some awesome fitness equipment for these Angry Trainer Fitness workout videos. And as usual don’t forget to subscribe to my YouTube Channel to get notified of the latest additions to our growing library of FREE workouts!

Hope you like the Swing, Push, Pull Workout… more to come soon!

All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only.  It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Time for one of my favorite exercises here at Angry Trainer Fitness – and one I recently included in my Back To Basics workout (which I hope you’re all trying and enjoying!)

The Chop is a great full body conditioning exercise. It works the core, shoulders, low back, legs, glutes and is a great for endurance building. If you do it right!

But I see so many well-intentioned people performing chops with such bad form – it’s like watching a train wreck. The biggest mistake people make is that they don’t pivot the feet and bend the legs to allow for proper body alignment. Most people bend at the waist and twist, which can place a lot of stress on the low back and torque the knees.

The truth is there are many variations on the traditional chop.  But this is the form that I feel produces the best benefits and has the least risk of injury. In this video I use a medicine ball, but the same form holds true whether you use a dumbbell, a Kettlebell, resistance band or cable weight. As I always say, if you’re going to do it – do it right!

Hope you like what I have to say – and as usual comments are always VERY welcome. We’ll have another workout up in a few days time so be sure to check out my other exercise videos and join the Angry Trainer Fitness YouTube Channel!

Alfonso

Click here to view the embedded video.

Hi everyone! I have to tell you that I’m super stoked – yes I did just use that word! Why? Many of you have asked for ‘real time’ workout videos and guess what? We’ve heard you loud and clear.

Since we launched Angry Trainer Fitness, most of my signature workouts have been in written form – which has been a bit confusing for many of you who weren’t familiar with the exercises I was outlining. You let us know and we’ve taken action. So from now on – we will only post workout videos on the site – not written workouts! The days of reading my workouts are over – now you can simply push the play button and work out with me! Cool right?

We’ve also decided to shoot these videos in real time – so that you can work out with me at home. Yep, I’ll be keeping a track of the timings and reps so all you have to do is keep up with me. It means you’ll be hearing me huff and puff a fair bit on the videos – but heck, that’s a sign that the workout is tough right!

Click here to view the embedded video.

The first video in our new series is called the Back To Basics Workout. It seemed only fitting with New Years around the corner that I’d give you all a little something to jump start a fitness program. But you can use this workout anytime you’ve had a little time away from the gym – after a vacation, when things at work calm down or even after a weekend binge.

These are simple exercises so the program will work for BEGINNERS. However you can also make this an INTERMEDIATE or ADVANCED program by increasing the reps. I’m doing 10 Reps in the video – but 15 would be Intermediate and 20 would be advanced. But heck – why not go for 30 or 40 – if you can!

(BTW those of you out there who want to be really challenged – don’t worry – just wait for my ‘Ass Kicker’ workout in a few weeks time!)

Here’s the full circuit for you:

1) Medicine Ball Hip Drive

2) One Legged Deadlift

3) Leg Circles

4) Squat Thrusts

Rest 60 Seconds

5) Dumbbell Squat and Press

6) Barbell Row (you could also use resistance bands or dumbbells here too)

7) Pushup with Alternate Knee

8- Medicine Ball Chops

Rest 60 Seconds – and Repeat!

Equipment wise all you’ll need is a medicine ball, dumbbell and barbell (optional). Our friends at Sears Fit Studio provided the gear for our video – and will have everything you need – so just check out their site and shop away!

We’ve got lots more really great video workouts coming your way so make sure you subscribe to the Angry Trainer YouTube Channel  and spread the word to all your friends by ‘liking’ the video below…

So what are you waiting for – it’s time to work off that holiday binge. Get Back To Basics with the Angry Trainer. And don’t forget to let me know what you think of this workout in the comments section…

All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only.  It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

It seems only appropriate that as the New Year closes in, I’d write a workout to keep you all on track.

Usually this is the time of year when most people slack off in their workout and eating regimens. I’m sure you all know what I mean! Office parties, family gatherings and the end of year workload all take their toll – and it just becomes easier to wait until the 1^st of January to get into shape.

But not here at Angry Trainer Fitness! Remember if you set up good habits now you’ll be in a much stronger position come the start of the year.

So with this in mind I’ve written these short workouts to help keep you focused and strong right up to the New Year.

This is a full body program comprised of 4 different workouts that you can use over the next 3 weeks. I’ve also structured the workouts to be right around 30 minutes long – after all, I know this month is tough with traveling and family visits.

So what are you waiting for – get going!

The 12 Days Of Fitness Workout

Warmup, All days – Combo Jump Rope; Med Ball Chops, Squat Thrusts

Day # 1 / Strength

1. Dumbbell Chest Press x 15 reps.

2. Dumbbell T-Squares x 15 each side (Lift dumbbell off the floor with traveling arm)

3. Dumbbell Squats x 15 reps

4. Seated Cable Row x 15 reps

5. Dumbbell Deadlifts x 15 reps

Rest 30 Seconds between, total of 3 circuits; 15 sets

Day # 2 / Calisthenics / 20 seconds rest between / All for 1 Minute

1. 100 Jumping Jacks

2. High Knees

3. Jump Rope

4. Burpees

5. Mountain Climbers

6. V- Ups

Rest 1 minute between, total of 3 circuits; 18 sets

Day # 3 / Functional Blast

1. T – Squares x 15 reps each way

2. Mountain Climbers x 30 seconds

3. One Legged Deadlift x 10 each leg

4. Bird Dogs  x 15 reps each side (check out my Top 10: Mat Exercises Video for details of how to perform these)

5. Reverse sitting x 15 reps

6. Medicine Ball Chops x 15 each way

7. Squat Jumps x 30

8. One Legged Bench Squat x 15 reps

9. Plank Triceps Up Downs x 15 reps each arm

10. Shoulder Taps x 30 seconds

Rest 1 minute between sets, total of 2 sets

Day # 4 Combination

1. Dumbbell Squat & Shoulder Press x 10 reps

2. Pushups w/ alternating knee forward x 14 reps

3. Dumbbell Deadlift x 10 reps

4. Sit – Ups x 30 seconds

5. Kettlebell Swing x 30 reps

Rest 45 seconds and repeat one more time

6. Dumbbell Reverse Lunge & Biceps Curl x 15 each reps side

7. Jump Rope x 30 seconds SPRINT

8. Triceps Dips x FAILURE

9. Dumbbell Side Lunge w/ Side lateral x 10 reps each way

10. Box Jumps x 30 seconds

Rest 45 seconds and repeat one more time; 20 sets total

There you have it! These 4 workouts train all of the key components of fitness; strength, balance/stability, core, flexibility and cardiovascular and endurance conditioning.

This is a simple plug and play program – just print the workouts and take them to the gym or your workout days. And I’d suggest you switch the order up, so one week run through the exercises in the order I’ve written, the next start with day 4 and go backwards, and in the last week, try starting with day 2 or 3.

As usual if you don’t know what any of the exercises are just give them a Google and you’ll be able to find a simple demonstration. Or you can just drop me a line in the comments section below and I can explain them for you (By the way we will have a lot more videos coming in the New Year with full demonstrations / workouts – it’s definitely something we’re working on here at the site)

I know this time of year can be challenging to stay driven and committed to a workout regimen. But trust me, it’s NOT the time to slack off! If you do you’ll find yourself 10 pounds heavier and facing an uphill battle come January 1^st!

So give this program a go and let me know how you like it!

All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Are you ready everyone – this one’s SPECIAL!

Yes, I’m really excited to share our latest Get With The Program workout with you today as it’s truly an Angry Trainer Fitness first.

For starters, this is a weeklong program, consisting of 5 completely different workouts that you can use for up to 6 – 8 weeks!

But wait, it gets better! You may recall a few months ago I reviewed celebrity trainer Gunnar Peterson, and in my post  described Gunnar as a true rock-star trainer and coach. His reputation is stellar and he has a long list of famous clientele – this guy knows his stuff!

I connected with LA-based Gunnar and asked him if he’d be interested in contributing to an Angry Trainer Fitness workout and he said YES! So this workout is truly an East Coast Meets West Coast collaboration – hey, the hip-hop industry does it all the time, so why not trainers? What’s great about this workout is that it’s truly blind, as Gunnar and I had no idea what each other would come up with, and the only guidelines we used were to create a full body workout using minimal equipment.

So you’ll get two completely different styles of training in one! This workout has it all – core and endurance conditioning, cardiovascular endurance, strength, agility and coordination, you name it, it’s got it! Be sure to send Gunnar props for working with me on this by following him on twitter @Gunnar  and by visiting his site  He’s a total pro.

Check this out!

The Bi-Coastal Workout

* Dynamic Warm-up – 20 each x 2 sets; medicine ball chops, jumping jacks, jump squats, pushups

Day # 1 Alfonso’s Manic Medley

* Perform 15 Jumping Jacks between each exercise

* Rest 60 seconds between circuits.

* Perform the circuit twice

1. Dumbbell Alternating Step Up w/Shoulder Press x 12 each leg

2. One Legged Deadlift x 12 on each leg

3. Pushup T-Plank Combo x 12 each way

4. High Knees Jump Rope x 30 seconds SPRINT

5. Resistance Band Reverse Sitting x 20

6. Dumbbell Lateral Lunge w/ Side Lateral x 15 each leg/shoulder

7. 15 Jump Squats, 15 pushups, 15 sit-ups, 15 Leg Raises * Repeat 2x in a row on last set (total of 3)

Day #2 – Gunnar’s 21 Is Legal!

* Perform exercises in succession with no rest

* Rest 60 – 180 seconds between sets

* 3 sets of each movement

1. Dumbbell Squats x 20

2. High Hip Push- Ups (upper chest / delts) x 15-20

3. Tuck Jumps x 10

4. Bench Dips x Failure

5. Cuffed (SPRI band) Lateral Walk w/High to Low Medicine ball Woodchop x 20 steps PER

6. Seated Arcing Medball Rotations – Explosive for speed x 30

7. Continuous 1 Arm Dumbbell Row x 15/12/10-3 sets each side-no stop

Day  #3 – Off

Day #4 – Alfonso’s Par 18

* Perform exercises with 15 seconds rest between each

* Rest 30 seconds between sets

* 3 Total Sets

1. Swiss Ball Pushup w/ Ab’s Jack knife x 1 & 1, 2 & 2, 3 & 3, 4 & 4, 5 & 5; Take 2 Breathes Between Sets

2. Burpees x 30!

3. One Legged Rear Delt Flye’s x 10 each side

4. Bird Dogs x 15 each side

5. Resistance Band Squat & Row x 50; 5 Sets of 10, 5 seconds rest between;

EXPLOSIVE

6. Shoulder Tap Planks x 45 seconds

Day # 4 – Gunnar’s ‘When I Move You Move!’

* Perform the first 4 exercises in succession with ZERO rest between.

* 3 sets

* Take 60-180 seconds before moving to the treadmill “finisher”  #5 below.

1. Dumbbell curl to press x 12-15

2. Dumbbell dead to row x 10-12

3. Dumbbell rear lunge to hammer curl x 8-10 PER LEG

4. Dumbbell side lunge overhead swing x 8-10 PER LEG

5. Rest 60 – 180 seconds

FINISHER - Treadmill x 30 seconds, 3 times each in succession

1. LIGHT jog

2. Lateral shuffle

3. Back peddle

4. Lateral shuffle opposite foot leading

Day # 5 Rest

Day # 6 Bicoastal Mix n Match

Pull 2 of your favorite moves from each workout and perform a blitz. Mix and match them how you like, and perform 2 sets of each (or 3 if you’re feeling especially strong).

Gunnars says:

I hope you guys crushed your week! Rest up and then beat it up again next week. Try to get a solid 8 hours of sleep every night and quality calories into your body. Eat bigger meals early on, smaller as the sun goes down, and drink plenty of water. Have FUN with this and keep at it! Thanks again to Alfonso Moretti for inviting me to be a part of this. Good information leads to good health and great aesthetics!

Hope you liked our little experiment everyone. There’s a lot to absorb here so if you have any questions just shoot them over in the comments section below!

Okay – so what are you waiting for. Go for it!