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Workout Programs

NEW: 4-Week Strength Workout Program (EXCEL SHEET)

NEW: Kettlebell Full-Body Workout with Finisher

Bodyweight Workouts

Please do not forget about our Bodyweight-Only High-Intensity Interval Training Workouts on YouTube. These are tough!

The YouTube playlist can be found here:

Perform as many sets as desired to provide the appropriate stimulus with 8-12 repetitions of each.

Workout #1

Workout #2

Dumbbell Workouts:

#1 Circuit: Perform each exercise for 8 repetitions (8 each side). Take at the most 15 seconds in between each exercise and perform straight through. At the end of the circuit, take no more than 1-minute break. Perform 3-5 sets total. Each exercise is linked.

Full-Gym Access:

Workout #1:


Workout #2:

  • A1: Barbell Deadlift 5 x 12, 10, 8, 6, 2

  • B1: Underhand Barbell Row 3 x 6-8

  • B2: Dumbbell Incline Chest Press 3 x 10-12

  • C1: EZ Bar Curl 3 x Failure

  • C2: Dumbbell Crossover Hammer Curl 3 x 10-12

  • C3: Goblet Squat 3 x 10-12

  • C4: Dumbbell Chop & Lift 3 x 8 each side


Workout #3: Here’s an article I wrote similar to this workout, “No Winging It Workout“.

Choose one variation from each natural human movement. Perform 3-5 sets as a circuit (straight through with little rest in between exercises) for 8-12 repetitions for each exercise with conditioning performed for :15-:30 seconds. Take approximately :60-seconds to rest in between circuits.

  • A1: Squat Variation: Bodyweight, Goblet Squats, Dumbbell/Kettlebell/Barbell Front Squats, Barbell Rear Squats, 

  • A2: Push Variation: Push-Up, Incline Chest Press, Tricep Dips, Overhead Shoulder Press

  • A3: Pull Variation: 1-Arm Row, Bentover Rows, Pull-Up/Chin-Ups, Inverted Rows

  • A3: Core Variation: Deadbug with Tension, Leg Raises, Dragon Flag, Pallof Press, Woodchoppers, Chop & Lift

  • A5: Carry Variation: Farmer Carry, Suitcase Carry, Racked Carry, Waiters Carry, KB Bottoms-Up Carry

  • A6: Conditioning: Sprinting, Battle Ropes, AirDyne, Rowing, Medicine Ball Slams, High Knee Runs, Burpees