by MJ

Sprint Routine #1

  • Warm up with 5 minutes running at recovery pace (a little slower than your average running pace)
  • 3 rounds of: 2 minutes sprinting pace (as fast as you can), then 2 minutes back at recovery pace
  • Over time, increase to 6 rounds, and then increase your sprinting pace
Sprint Routine #2
(great if you have an outside running track near your house)!
  • Warm up with a lap around the track
  • 4 rounds of:
  • 800 m sprint
  • 200 m recovery

Push Jerk

by admin

The Push Jerk can be done with a PVC pipe, broom handle, or as Dr. Ryan demonstrates, with an empty bar. The motion is very healthy for the shoulder joint, the upper back and postural muscles.

Combining the Push Jerk with Jumping Chins, Burpees and/or Sit Ups creates a thorough full-body workout.

Here’s Dr. Stephen with some substantial weight thrown into the mix:

Jack Knives

by admin

I know, Dr. Stephen makes everything look easy, but this variation of the “Crunch” is a core builder. Alternate with sets of push ups, squats and pull ups for a total body workout (sets of ten each for 4-5 rounds, no stopping).

  • Lay flat (or balance on a box for a challenge)
  • Tuck your knees and chest upwards to meet
  • Return to the flat position.
  • Repeat

Frog Jumps

by admin

Leap into great agility and fitness with this fantastic full-body single exercise – it’s harder than it looks (have we said that before?). Notice that Dr. Stephen is doing this with a weighted vest.

  • Drop down into the bottom of your squat
  • Jump forward without coming fully out of your squat, like a frog
  • Repeat
  • Optional: wear a weighted vest or hold a 5, 10 or 15 lb slam ball or wall ball


by admin

Thrusters rock – they combine a squat with a shoulder press, both done deliberately and safely. This is a fantastic stand alone exercise or even workout.

  • Start from the rack position with a barbell (or dumbbells).
  • Lower your body into a front squat.
  • When returning from the bottom of your front squat drive the bar upwards until it reaches directly overhead and lock out your elbows at the top.
  • Return the barbell to the rack position and repeat.

Kettle Bell Swings

by admin

This is a super simple but great movement to do on a regular basis – like Overhead Squats, Kettlebell Swings help “undo” the bad effects of all the sitting we do  (like me creating this post – dang!)


  • Notice in the video how Dr. Stephen is using the hip thrust motion to “swing” the kettle bell – although the arms are active and involved, it’s not their motion that brings the weight to vertical; the arms simply continue the momentum of the motion of what the hips generate.
  • That (above) being said, use your arm strength to maintain a controlled stop at the top.
  • One thing to be careful of: Don’t hyper-extend your lower back at the top – engage your core (your abs and upper torso) to stop the motion of your pelvis at vertical – meaning DON’T arch your back.