Down N’ Dirty: Workout 3

Down and Drity Race Logo

Here is the third workout in our prep to help you get ready for the Down N' Dirty 5 km Obstacle Course!   Do each exercise for 45 seconds with a 15 second break between. Go through each exercise have a 1 minute break, repeat 3-4 times. Exercises: Crocodile Walk Jack Knife 180 Squat Jumps Dive Bomb Push-Ups   If you'd like to sign up for the race click here: … [Read more...]

Chris’ Bench Workout

Bench Workout

We should've probably labeled this as: how to use a bench for everything but what it's supposed to be used for...   … [Read more...]

Sid’s Inline Skating Workout

Sid-inline-skating-workout-150x150 Sid is preparing for his first inline skating marathon.  Check out part of his weekly workout regimen!   … [Read more...]

Booty Workout

Amy Coppens Glute Workout Lots of glute activation in this video, that's why Amy is doing a lot of half movements. As soon as the pressure transfers from the glutes to the hamstrings Amy stands back up. … [Read more...]

How To Do: High Pull (Video)

Steve Moore High Pull Video Blitz Conditioning

This is the first step in the progression for a kettlebell snatch. It looks easy, but the tricky part is not letting the kettlebell flip over. It's important to keep your elbow high, and use your legs to make it a quick motion. Here is how to do it: Start with the kettlebell between your feet Squat down and grab the kettlebell Explode up, through the hips (focus on squeezing the glutes) On the way up think of pulling the kettlebell high leading with your elbow As if you were going to … [Read more...]

How To Do: Kettlebell Clean (Video)

Steven Moore Blitz Conditioning Kettle Bell Clean

This is a great basic move to learn for kettlebells. From the clean you can get into a lot of different moves, so it really is a good basic move to know. Be sure to master this one with a good squat, a nice straight back, and without bashing your forearm with the kettlebell. Here is the step-by-step of how to do it: Start light until you get the technique down! Start with the kettlebell between your feet Squat down and grab the kettlebell with one hand Explode up making sure to shoot … [Read more...]

Steve’s a #Nerd4Fitness & TECHNOLOGY

Dumbell Swings

I don't know about you fine folks, but scheduling a workout around everyday shenanigans can prove quite difficult for me. Things go along swimmingly when suddenly the Real World, that crazy ol' kook, knocks on your door and throws your whole day off in a tizzy. Working out is like an L-shaped tetris block. If you can finagle it around a few things, your life becomes perfectly aligned and you get those much-needed bonus points. Technology has been my best friend when it comes to the fine … [Read more...]

How To Do: Kettlebell Snatch (Video)

Steven Moore Kettle Bell Snatch

After you get the high-pull mastered it is time to move on to the snatch. Much like the clean there is a lot you can do from the snatch, but only once you get it mastered. Done right this id a great exercise to build power, and endurance. Here is how to do it: Start with the kettlebell between your legs Squat down, and grab it Explode up as if you were going to do a High Pull Remember keep your core engaged, and DO NOT LET YOUR BACK ARCH!!!! Make sure lead with the elbow, and use … [Read more...]

Trust and Respect the Process…Fitness is a Journey


Fitness is all about trusting the process that you are going through (or the journey), and not rushing things. When we start to get impatient and want more results quicker, we end up falling on our faces (in more ways than 1)… Often we think if something is a good thing - then more of it must be better. That's true sometimes, and to some extents. However, when we rush a process that is properly thought out and planned for specific purposes (like training for something), then usually we either … [Read more...]

How To Do: Side-to-Side Push-Up (video)

This is an exercise that can take sometime to really get use to, the coordination takes a little work. It works both your chest, and core. You can do this by moving a few times in one direction then back again, or just back and forth. Here is the break down: 1) Start in push-up position 2) Go down do a push-up 3) On the way up walk one hand and leg to the side (try and use the moment on the way up to help) 4) Bring your other hand back over into the starting position 5) Do another … [Read more...]