FitDad (@austinhaslam)

Comment “Complex” if you’re ready to get into kettlebell training but don’t know where to start. I’ll send you a full week of workouts from my 8-week kettlebell training program—on me. All you need is one kettlebell, 20 minutes, and as many rounds as possible. If your goal is to get leaner, stronger, and more athletic without spending hours in the gym, save this workout for later✅ I intentionally built this complex using simple, beginner-friendly movement patterns that train your entire body while teaching the fundamentals of kettlebell training. 20-Minute AMRAP • 10 Bent-Over Rows • 10 Cleans • 10 Crush Press • 10 Swings • 10 Around the Worlds (each direction) • 10 Reverse Lunges (5/side) • 10 KB Horn Push-Ups Weight Used 🏋️ 20 kg / 44 lb Kettlebell Weight Suggestions 🏋️ Beginner: 8–12 kg (18–26 lb) 🏋️ Intermediate: 16–20 kg (35–44 lb) 🏋️ Advanced: 20–28 kg+ (44–62+ lb) Start lighter than you think. Master the movement first, then master it under fatigue before increasing the weight. Scaling Options ⬇️ Make it Easier • Reduce the workout to 10–15 minutes. • Perform bodyweight reverse lunges. • Do incline or knee horn push-ups. • Reduce Around the Worlds to 5 reps each direction. ⬆️ Make it Harder • Increase the kettlebell weight. • Extend the workout to 30 minutes. • Rest only as needed while maintaining great technique. Movement Cues Rows: Pull your elbow toward your hip and squeeze your shoulder blade. Cleans: Drive with your hips, not your arms. Crush Press: Crush the horns of the kettlebell throughout the press to create full-body tension. Swings: Explode through the hips and let the bell float. Around the Worlds: Move the kettlebell around your body while keeping your torso still. This builds shoulder mobility, shoulder stability, and anti-rotational core strength. Reverse Lunges: Stay tall and drive through the front heel. Horn Push-Ups: Keep your body in one straight line and touch your chest to the horns each rep. Follow for more highly effective workouts that can be completed with limited equipment in 45 minutes or less. #functionalfitness #homeworkoutvideos #kettlebelltraining #homeworkouts #functionalstrength

Link in bio if you’re looking to get into KB training but don’t know where to start. I’ll send you a full week of training from my 8-week kettlebell training program—on me. All you need is one kettlebell, 30 minutes, and 6 rounds to build a body that’s lean, strong, and athletic. If you’re a busy parent who wants maximum results in minimal time, save this workout. One of my favorite parts of this complex? The Goblet Squat + Deep Curl. As you explode out of the squat, you’re training triple extension—your ankles, knees, and hips extending together to produce force. It’s the same movement pattern you use to sprint, jump, climb stairs, hike, and chase your kids around the yard. Strength is important, but power is what keeps you athletic. 6 Rounds • 10 Goblet Squat + Deep Curl • 10 Crush Press Hold Thrusters • 10 Swings • 16 Ballistic Rows (8/side) • 10 Push-Ups 🏋️ Weight Used: 20 kg / 44 lb Weight Suggestions 🏋️ Beginner: 8–12 kg (18–26 lb) 🏋️ Intermediate: 16–20 kg (35–44 lb) 🏋️ Advanced: 20–28 kg+ (44–62+ lb) Choose a weight that challenges you while allowing you to complete all 6 rounds with great technique. Start lighter than you think, master the movement, then increase the load. Scaling Options ⬇️ Make it Easier • Complete 3–4 rounds instead of 6. • Perform a standard overhead press instead of thrusters. • Replace push-ups with incline or knee push-ups. ⬆️ Make it Harder • Increase the kettlebell weight. • Slow the lowering phase on the goblet squat and ballistic rows. • Rest only as needed while maintaining great form. Movement Cues Goblet Squat + Deep Curl: Squat deep, curl under control, then drive explosively through the floor. Crush Press Hold Thrusters: Crush the sides to create full-body tension from start to finish. Swings: Snap the hips and let the bell float. Ballistic Rows: Explode the weight, then control the lowering phase. Push-Ups: rigid from head to heel. Follow for more highly effective workouts that help you get lean, strong, athletic, and functional with limited equipment in 45 minutes or less. #functionalfitness #fullbodyworkout #kettlebelltraining #homeworkoutvideos #functionalstrength

Click the link in my bio for details on how to to join my 8 week kettlebell challenge 💪 44 workouts, coaching videos, and a community making movement a priority! This challenge will help you build a lean, strong, athletic body with one kettlebell. Don’t wait until January 1st. LEG DAY | 30-MIN AMRAP 1. 4 Goblet Squat + Reverse Lunge Combos 2. 8 Cossack Squats (4/side) 3. 8 Sumo Squats 4. 10 KB Swings 5. 2 Duck Walks Complete as many quality rounds as possible in 30 minutes. Rest as needed between each round. COACHING CUES + SCALING 1. Goblet Squat + Reverse Lunge Squat, reverse lunge, squat, reverse lunge = 1 rep. Alternate lunge legs. Count 16 individual movements to finish all 4 reps. Keep the bell at your chest and control each lunge. Scale: Bodyweight squats + reverse lunges. 2. Cossack Squats Take a wide stance, shift into one hip, and push through that leg to return to center. Trains lateral strength, adductors, and hip mobility. Scale: Shorter range or hold onto support. 3. Sumo Squats Feet wide, toes slightly out. Squat between your hips, knees tracking with toes. Works glutes, quads, and inner thighs. Scale: Bodyweight sumo squats. 4. KB Swings Hinge back, snap your hips forward, and let the bell float to shoulder height. Power comes from glutes and hamstrings, not your arms. Scale: KB deadlifts. 5. Duck Walks Hold the bell at your chest and stay in a partial squat. Take 4 steps forward and 4 back = 1 rep. Repeat twice. Keep your chest tall and knees tracking over your feet. Scale: Bodyweight duck walks or a higher squat position. THE GOAL: Build strength, lateral mobility, power, and muscular endurance. Choose a weight you can manage, especially as fatigue builds. I used a 20 KG KB for this complex. Save this workout and click the link in my bio for details on how to to join my 8 week kettlebell challenge. Stay strong! 🤟🏻 #functionalfitness #kettlebelltraining #homeworkouts #legday🍑 #parent

Click the link in my bio and I’ll send you details on my 8-Week Winter Arc Kettlebell Challenge! 💪 44 workouts, coaching videos, and structured progression using just ONE kettlebell. Built to help you get lean, strong, and athletic from home. If you’re a busy parent who struggles to stay consistent, save this one. You don’t need complicated exercises or hours in the gym. THE WORKOUT | 20-MIN AMRAP 1. 10 B-Stance RDL + Single-Arm Rows (5/side) 2. 8 American Swings 3. 8 Halo + Shoulder Press (4 halos each direction) 4. 10 Goblet Squats 5. 10 Kettlebell Push-Ups Complete as many quality rounds as possible in 20 minutes. Rest as needed. COACHING CUES + SCALING 1. B-Stance RDL + Row Keep most of your weight on the front foot. Hinge, row the bell toward your hip, then stand tall. Works glutes, hamstrings, lats, and upper back; challenges balance and trunk stability. Scale: Regular RDLs and supported rows. 2. American Swings Hike the bell back, snap your hips forward, and let that power carry it overhead. Brace your abs; don’t arch your back or lift with your arms. Scale: Russian swings to chest height. 3. Halo + Shoulder Press Circle the bell close around your head, then press overhead. Alternate halo directions each rep. Keep ribs down and move with control. Scale: Lighter bell, smaller halos, or separate presses. 4. Goblet Squats Hold the bell at your chest, sit down between your hips, and drive through your feet to stand. Scale: Bodyweight squats. 5. Kettlebell Push-Ups Hands secure on the bell, glutes tight, body straight. Lower your chest toward the bell and press up. Scale: Floor, kneeling, or incline push-ups. THE GOAL: Train your squat, hinge, push, pull, and core while building strength, power, and muscular endurance. Choose a weight you can control and prioritize good reps over rushing. I used a 20 KG bell For this workout. Save this workout and Click the link in my bio for details on joining my 8-week program. Stay strong! 🤟🏻 #functionalfitness #kettlebelltraining #fullbodyworkout #beginnerfriendly #kettlebellworkout

Click the link in my bio and I’ll send you the details for my 8-Week Winter Arc Kettlebell Challenge! 💪 44 workouts, warm-ups, coaching videos, and structured progression. All you need is one kettlebell, with options to train 3, 4, or 5 days per week. CRAZY HOW JACKED YOU CAN GET WITH ONE KETTLEBELL. I’m in better shape in my 30s than I was in my 20s, despite having less time to train and more responsibilities as a dad. I’ve built my physique with simple, effective workouts just like this one. THE WORKOUT | 20-MIN AMRAP 1. 4 Bent-Over Rows 2. 4 KB Swing Cleans 3. 4 Shoulder Presses 4. 4 Goblet Squats 5. 4 KB Thrusters 6. 6 KB Push-Ups Complete as many quality rounds as possible in 20 minutes. Rest as needed. I used a 32 KG / 70 LB kettlebell. Choose a weight that challenges you without sacrificing technique. COACHING CUES + SCALING 1. Bent-Over Rows Hinge at your hips, brace your core, and pull the bell toward your ribs. Control the descent. Scale: Lighter bell or supported rows. 2. KB Swing Cleans Hinge, swing the bell between your legs, and snap your hips forward. Guide the bell close to your body into the rack position. Scale: Lighter cleans or KB deadlifts. 3. Shoulder Press Brace your core, squeeze your glutes, and press overhead without arching your back. Scale: Lighter bell or push presses. 4. Goblet Squats Hold the bell at your chest, squat between your hips, and drive through your feet. Scale: Bodyweight squats. 5. KB Thrusters Squat, then use your leg drive to press the bell overhead. Your legs generate the force; your arms finish the press. Scale: Goblet squats or lighter thrusters. 6. KB Push-Ups Hands on the bell, core tight, and lower your chest toward the kettlebell. Scale: Regular or kneeling push-ups. THE GOAL: Build strength, muscle, and conditioning without spending hours in the gym. Progress comes from consistently challenging yourself, not chasing complicated exercises. Save this workout and give it a try! Click the link in my bio to join the Winter Arc Kettlebell Challenge. Let’s get to work! #functionalfitness #kettlebelltraining #fullbodyworkout #homeworkouts #kettlebellworkout

Comment “CHALLENGE” and I’ll send you the details for my 8-Week Winter Arc Kettlebell Challenge! 💪 44 workouts. One kettlebell. 45 minutes or less. Coaching videos for every workout, with options to train 3, 4, or 5 days a week. I have a BIG goal: help 1 MILLION parents fall in love with fitness and get in the best shape of their lives by the end of 2027. (Not a parent? You’re welcome too.) We’re already over a third of the way there. If you want to get lean, strong, and athletic from home, drop a follow. THE WORKOUT | 30-MIN AMRAP 1. 6 KB Thrusters 2. 6 Sumo High Pulls 3. 10 Lateral Plyometric Push-Ups 4. 20 Ballistic Rows (10/side) 5. 8 Jump Lunge + Clean + Press Complete as many rounds as possible in 30 minutes. Rest as needed. COACHING CUES + SCALING 1. KB Thrusters Hold the bell at your chest, squat, then drive through your legs to press overhead. Brace your core. Scale: Goblet squats or lighter thrusters. 2. Sumo High Pulls Take a wide stance, hinge, and drive through your legs to pull the bell toward your upper chest. Scale: Sumo deadlifts. 3. Lateral Plyometric Push-Ups One hand on the bell, one on the floor. Push across, switch hands, and land under control. Scale: Regular or kneeling push-ups. 4. Ballistic Rows Hinge, pull toward your ribs explosively, switch hands, and control the descent. Works lats, upper back, rear delts, and biceps. Scale: Single-arm bent-over rows. 5. Jump Lunge + Clean + Press Hold the bell at your chest. Jump lunge on each leg, land softly, then hinge, clean, and press overhead. Both lunges + clean + press = 1 rep. Scale: Reverse lunges + controlled clean and press. THE GOAL: Choose a weight you can control. Stay explosive without sacrificing technique as fatigue builds. Save this workout and comment “CHALLENGE” to join the Winter Arc Challenge. Hope to see you in there. #functionalfitness #kettlebelltraining #fullbodyworkout #homeworkouts #fitness

Click the link in my bio for details on my 8-week Winter Arc Kettlebell Challenge starting October 26! 💪 I’ve completely revamped my kettlebell program to include: • 44 workouts with coaching videos • All workouts use a single kettlebell • Training options for 3, 4, or 5 days per week • 8 weeks of structured training to build strength, conditioning, and consistency The challenge runs October 26 – December 21. THE WORKOUT | 20-MIN AMRAP Beginner-friendly doesn’t mean easy. 1. 10 KB Swings 2. 10 Goblet Squats 3. 10 Goblet Marches 4. 10 Rotational Thrusters 5. 30-Second Hollow Hold + Flutter Kicks 6. 16 Split-Stance Rows (8/side) 7. 10 Offset KB Push-Ups (5/side) Complete as many quality rounds as possible in 20 minutes. Rest as needed. COACHING CUES + SCALING 1. KB Swings Hinge at your hips and explosively extend. Let your hips drive the bell, not your arms. Scale: KB deadlifts. 2. Goblet Squats Hold the bell close, brace your core, and squat between your hips. Scale: Bodyweight squats. 3. Goblet Marches Keep the bell at your chest and lift one knee at a time without leaning. Challenges core stability and grip. Scale: Lighter bell or unweighted marches. 4. Rotational Thrusters Squat, drive through your legs, rotate with control, and press overhead. Keep your core braced. Scale: Regular thrusters or goblet squats. 5. Hollow Hold + Flutter Kicks Press your lower back into the floor and alternate small kicks. Trains core endurance and anti-extension strength. Scale: Raise your legs or bend your knees. 6. Split-Stance Rows Stagger your feet, hinge, and row toward your hip without twisting. Works your back, biceps, and core stability. Scale: Lighter bell or supported rows. 7. Offset KB Push-Ups One hand on the bell, one on the floor. Lower under control and keep your hips square. Scale: Kneeling offset or regular push-ups. THE GOAL: Choose a weight you can control. Maintain good technique as fatigue builds, and rest when needed. Save this workout for your next training day! Click the link in my bio and I’ll send you the details for the winter KB challenge. 😎👍 #functionalfitness #kettlebelltraining #fullbodyworkout #homeworkouts #kettlebellworkout

Click the link in my bio To join the 8-week Winter Arc Kettlebell Challenge! Hope to see you in there!! OCTOBER 26 – DECEMBER 21 I’ve completely revamped my 8-week kettlebell program, and I’m opening a waitlist for the challenge starting October 26th. Here’s what’s included: • 44 workouts with individual coaching videos • All workouts use a single kettlebell • Training options for 3, 4, or 5 days per week • An 8-week challenge focused on building strength, conditioning, consistency, and better training habits You don’t have to wait until January to start making progress. THE WORKOUT | 30-MIN AMRAP 1. 10 Ballistic Rows 2. 5 KB Thrusters 3. 10 KB Swings 4. 5 KB Thrusters 5. 10 KB Swings 6. 10 Ballistic Rows 7. 10 KB Push-Ups Complete as many quality rounds as possible in 30 minutes. Rest as needed. COACHING CUES + SCALING 1. Ballistic Rows Hinge at your hips, brace your core, and explosively pull the bell toward your ribs, switching hands between reps. Targets your lats, upper back, biceps, and grip. Scale: Perform controlled bent-over rows. 2. KB Thrusters Hold the bell at your chest, squat, then drive through your legs to press overhead. Finish with your biceps beside your ears. Works your quads, glutes, shoulders, and triceps. Scale: Goblet squats or a lighter kettlebell. 3. KB Swings Hinge, snap your hips forward, and squeeze your glutes. Let your hips drive the bell rather than lifting it with your arms. Develops explosive hip extension while working your glutes, hamstrings, and conditioning. Scale: KB deadlifts or lighter swings. 4. KB Push-Ups Place both hands on the kettlebell, brace your core, and lower your chest toward the bell. Targets your chest, shoulders, triceps, and core. Scale: Regular, kneeling, or wall push-ups. THE GOAL: Choose a weight you can control throughout the workout. I used a 20 KG Kettlebell.Maintain your technique as fatigue builds, especially during the swings and thrusters. Save this workout and give it a try! Click the link in my bio To join the 8-week Winter Arc Kettlebell Challenge! Hope to see you in there!! #functionalfitness #kettlebelltraining #fullbodyworkout #homeworkout #kettlebellworkout

Send mea Essie with the word “FREE” for a FREE week of training built around the equipment you have available! 💪 THE DUMBBELL DADBOD DEMOLISHER 🔥 One dumbbell. 30 minutes. Full body. I used a 50 LB dumbbell for this 6-round EMOM. Every 5 minutes, repeat the following: MIN 1 — 10 Tactical Snatch + Burpee combos MIN 2 — 25 Dumbbell Push-Ups MIN 3 — 60-Second High Plank MIN 4 — 25 Goblet Squats MIN 5 — REST 6 rounds = 30 minutes. Finish your reps within each minute; whatever time remains is your recovery. COACHING CUES + SCALING 1. Tactical Snatch + Burpee Drive through your legs and hips to send the dumbbell overhead. Switch hands at the top only when you can catch and control it, then complete your burpee. Scale: Use a lighter dumbbell, do single arm snatches switch hands on the floor. 2. Dumbbell Push-Ups Place the dumbbell between your hands, one hand on either side. Brace your abs, keep elbows about 45° from your body, and lower with control. Scale: Regular or incline push-ups, or fewer reps. 3. High Plank Hands beneath shoulders, ribs down, glutes tight. Keep your hips level and don’t let your back sag. Scale: Hold 30–45 seconds or elevate your hands. 4. Goblet Squats Hold the dumbbell at your chest, brace, squat between your hips, and drive through your feet. Scale: Lighter weight, bodyweight squats, or fewer reps. IMPORTANT: I chose 25 push-ups and 25 squats because those numbers challenged ME. Choose a rep target that challenges YOU while leaving enough time to transition and recover. #functionalfitness #fullbodyworkout #homeworkouts #dumbbellworkouts #dumbbells

Comment “COMPLEX” for a FREE week of kettlebell training to help you get lean, strong, and athletic from home. 💪 One kettlebell. Five movements. Six rounds. This 30-minute full-body workout develops strength, explosive power, coordination, and stability. THE WORKOUT | 6 ROUNDS 5 Ballistic Row + Sumo Jump Squats (2 rows + 1 jump = 1 rep) 10 Lateral Lunge + Clean + Knee Drives (5/side) 10 Clean + Thrusters 10 Weighted KB Split Jumps (5/side) 10 Lateral Plyometric Push-Ups Rest 2–3 minutes between rounds. Aim to complete all 6 rounds in approximately 30 minutes. I used a 20 KG / 44 LB kettlebell. Go lighter than you normally would. These movements require power, coordination, and control. Choose a weight you can move explosively without compromising technique. COACHING CUES + SCALING: 1. Ballistic Row + Sumo Jump Squat Hinge, perform 2 explosive alternating rows, then sumo squat and jump. Land softly. Scale: Controlled rows + sumo squats without jumping. 2. Lateral Lunge + Clean + Knee Drive Step sideways, load your outside leg, drive through that foot, clean the bell, and finish balancing on one leg. Scale: Remove the clean or knee drive, or perform bodyweight lateral lunges. 3. Clean + Thruster Clean to your shoulder, squat, then drive explosively overhead. Brace your core. Scale: Lighter bell, clean + squat without pressing, or goblet squats. 4. Weighted KB Split Jumps Keep the bell close, lean slightly over your front leg, and jump to switch legs. Control each landing. Scale: Bodyweight split jumps or alternating reverse lunges. 5. Lateral Plyometric Push-Ups Start with one hand on the bell. Push explosively across, switching sides and controlling your landing. Scale: Regular push-ups, kneeling push-ups, or explosive push-ups without lateral movement. THE GOAL: Produce force quickly, absorb your landings, and maintain control as fatigue builds. Rest the full 2–3 minutes to recover between rounds. If your power or coordination drops, reduce the weight or scale the movement. #functionalfitness #kettlebelltraining #fullbodyworkout #athleticism #athletictraining

Stop chasing the outcome. Boring Truth: The Dominant emotions you practice/feel everyday influence your energy. Your energy influences your behavior. And the behaviors you repeat influence and eventually lead to your results. Imagine the outcome you are chasing is trying to lose 20 pounds. You step on the scale every morning hoping to see progress. When the number hasn’t moved, you’re disappointed, discouraged, and in a low energy state. Now imagine waking up and you are excited to have a worthy pursuit, to work hard, grateful that your body can move, and proud that you’re taking actions to better yourself. Which version of you is more likely to keep showing up? The same principle applies everywhere. Relationships: Stop worrying so much about whether you’re getting enough love. Find joy in giving it. Be curious, playful, patient, and genuinely interested in the person you love. Fatherhood: Stop measuring yourself against some perfect image of fatherhood. YOU get another day with your kids. Let that gratitude change how you spend your time with them. Business: Stop letting yesterday’s sales determine today’s mood. Get excited about solving problems, learning, creating, and SERVING people. The Dominant emotions you practice/feel everyday influence your energy. Your energy influences your behavior. And the behaviors you repeat influence and eventually lead to your results. Stop chasing the goal. Start chasing the emotions that give you energy. Stop making your joy/happiness depend on things you can’t actually control. How has this showed up in your life?

Comment “COMPLEX” for a FREE week of kettlebell training to help you get lean, strong, and athletic from home. 💪 20 seconds of work. 10 seconds of rest. Six movements. One kettlebell. This Tabata-style workout combines strength, explosive movements, and conditioning to challenge your entire body. THE WORKOUT | 6 ROUNDS 1. Goblet Squats 2. Sumo Squat Gravediggers 3. SA Dead High Pulls (alternate arms) 4. Clean + Thrusters 5. Kettlebell Swings 6. Ballistic Rows HOW IT WORKS: 20 sec work / 10 sec rest per movement 6 movements = 3 minutes Rest 2 minutes between rounds Complete 6 total rounds I used a 20 KG / 44 LB kettlebell. COACHING CUES: Goblet Squats: Bell at chest, core braced, squat deep with control. Builds quad and glute strength endurance. Sumo Squat Gravediggers: Start between your feet, drive through your legs, bring the bell behind your head, then control it back down. Trains full-body coordination and strength endurance. SA Dead High Pulls: Drive through your hips, guide your elbow up, and alternate arms. Develops explosive pulling power, upper-back strength, and grip. Clean + Thrusters: Clean to your shoulder, squat, and drive overhead. Challenges full-body strength, power, coordination, and conditioning. KB Swings: Hinge, don’t squat. Explosively extend your hips and let the bell float. Targets glutes and hamstrings. Ballistic Rows: Hinge, brace, and explosively row while switching hands. Trains upper-back strength, grip coordination, and anti-rotation stability. Choose a weight you can control throughout all six rounds. Find a pace you can repeat without sacrificing technique. Save this workout for your next full-body session! #functionalfitness #kettlebelltraining #tabataworkout #homeworkouts #fullbodyworkout

Send me a message with the word “COMPLEX” for a FREE week of kettlebell training on me! 💪 Beginner-friendly doesn’t mean easy. There are no flashy or overly complicated movements in this kettlebell complex. Just five exercises that challenge your upper-body strength, shoulder stability, core, and muscular endurance. THE WORKOUT | 7 ROUNDS 5 Kneeling Pullovers 5 Kneeling Curl + Press 10 Kneeling Around the Worlds + Waiter’s Press (5 each direction, alternating) 5 Single-Arm Upright Row + Bent-Over Row (each side) 10 Close-Grip KB Push-Ups I used a 20 KG / 44 LB kettlebell. COACHING CUES: Pullovers: Keep your glutes tight and ribs down. Move the bell overhead with control without arching your lower back. Targets your lats, shoulders, and triceps. Curl + Press: Curl the bell toward your chest, then press overhead. Keep your core braced and avoid leaning backward. Trains your biceps, shoulders, and triceps. Around the Worlds + Waiter’s Press: Alternate directions each rep. Control the bell as it travels around your body, then press overhead. Your shoulders do the work while your core resists unwanted rotation. Upright Row + Bent-Over Row: Keep the bell close during the upright row, then hinge and pull toward your hip. Targets your delts, traps, lats, and upper back. Close-Grip Push-Ups: Keep your elbows relatively close and lower your chest toward the bell. Scale to regular or kneeling push-ups if needed. HOW TO PROGRESS: The goal is 7 rounds, but complete as many as you can with good technique. If you finish 3, 4, or 5 rounds, that’s your baseline. Next time you run this complex, try to beat it. Choose a weight that allows you to complete each round cleanly. Rest as needed between rounds. Once you can consistently complete all 7 rounds with good technique, increase the weight or gradually decrease your rest periods. You don’t need complicated exercises to make progress. You need movements you can perform well and a way to progressively challenge yourself. Save this workout and see how many rounds you can complete! #functionalfitness #kettlebelltraining #homeworkouts #kettlebellworkout #upperbodystrength

Send me a message with the word “COMPLEX” for a FREE week of kettlebell training. Want stronger, wider, more capped shoulders? Try this kettlebell workout. 6 ROUNDS 8 Front Raises + Pullovers 8 Upright Rows 6 Lateral Raises each side 8 Overhead Crush-Grip Presses 15-sec Overhead Crush-Grip Hold 15-sec Upright-Row Hold 10 Around the Worlds + Catch 10 Close-Grip KB Push-Ups Rest 2 minutes between rounds. The front raises, presses, and push-ups put a lot of work on your front delts, chest, and triceps. The upright rows and lateral raises give your side delts more direct work, which is important for building shoulder width. On the lateral raises, keep a slight bend in your elbow and finish around shoulder height. Go lighter if you need to. If you’re leaning or swinging the bell to get it up, the weight is too heavy. For the overhead press and hold, squeeze the bell between your hands, brace your abs, and keep your ribs from flaring. The 15-second holds add isometric work after the dynamic reps. Even though the bell isn’t moving, your shoulders and upper body are still producing force to hold the position. For the Around the Worlds, let the bell travel around your body and catch it with the opposite hand near your shoulder. Keep your torso controlled as the bell changes sides. On the close-grip push-ups, keep your body straight, elbows relatively close to your sides, and lower under control. I used a 20 KG kettlebell for this complex. Choose a weight you can control through the full round. You may need a lighter bell specifically for the lateral raises. Save this for your next shoulder workout. #functionalfitness #kettlebelltraining #homeworkouts #shoulderworkouts #parent

Send me a message with the word “COMPLEX” and I’ll send you a FREE week of kettlebell training. One kettlebell. 5 movements. 30 minutes. Your entire body gets trained. If you run workouts like this 3–4x per week and stay consistent for the next 1–2 months, you can start seeing your body become leaner, stronger, and more athletic. But training is only part of the equation. Your diet can’t take a backseat. Getting leaner requires your nutrition and overall calorie intake to support that goal. Prioritize protein, mostly whole foods, and an appropriate calorie intake while consistently strength training. 30-MIN AMRAP Complete as many quality rounds as possible: 8 Sumo Squat High Pulls 8 KB Thrusters 8 Goblet Squat + Deep Curls 8 Curtsy Lunges (4/side) 8 Burpees Over the Bell I used a 20 KG / 44 LB kettlebell. Choose a weight you can control across every movement and sustain for multiple rounds. QUICK CUES Sumo Squat High Pull: Wide stance, squat between your hips, then drive through the floor and guide the bell toward your chest. Legs create the force. Upper body finishes the pull. Thrusters: Squat with the bell at your chest, then aggressively drive through your legs and use that momentum to press overhead. Keep your core braced and ribs down. Goblet Squat + Deep Curl: Sit into a deep squat and stay there while you curl. Your quads and glutes work isometrically to hold your position while your biceps and grip move the bell. Curtsy Lunges: Step back and across, lower under control, then drive through your front leg to stand. Keep the front knee tracking with your toes. Burpees Over the Bell: Chest to the floor, pop your feet underneath you, then jump laterally over the bell. Find a pace you can repeat. This complex trains your quads, glutes, hamstrings, back, shoulders, chest, arms, and core while challenging your conditioning in just 30 minutes. You don’t need a complicated program or hours in the gym. You need progressive training, nutrition that supports your goal, and enough consistency to give your body time to adapt. Save this workout for later. #functionalfitness #kettlebelltraining #fullbodyworkout #homeworkouts #kettlebellworkout

Send me a message with the word “FREE” and I’ll send you a FREE week of training aligned to the equipment you have available. Therapist canceled on me today, so the slam ball got the call 😂 If you’ve never trained with a slam ball this is a beginner friendly starting point. This workout trains explosive power, rotation, lateral movement, stability, full body coordination, and conditioning. I used a 30 lb slam ball. Choose a weight you can move FAST while maintaining control. THE WORKOUT 6 rounds | Rest 3 min between rounds | ~30 min 1. Clean → Squat → Jump Slam x6 Clean to your chest, reset, squat with your whole foot planted, then explode out of the bottom. Extend through your hips, knees, and ankles as you jump and slam. 2. 3-Sec Eccentric Squat → Rotational Slam x6 Take 3 seconds down, then drive through the floor, pivot through your feet and hips, rotate, and slam. Alternate sides. Power isn’t only about producing force. You need brakes too. The slow eccentric trains you to absorb and control force before quickly redirecting it. 3. Slam-Ball Skater Bounds x10 Hold the ball at your chest. Push laterally off one leg and control each landing. Think lateral power + single-leg stability. 4. 5 Jumping Push Presses + Squat → Jump Slam x3 5 jumping presses, using your legs to drive the ball overhead. After rep 5, squat, explode into a jump, and slam. That entire sequence = 1 rep. Complete 3. 5. Lateral Plyo Push-Ups x10 Stay braced and push explosively while moving laterally over the ball. Scale with regular push-ups or one hand elevated on the ball. Rest 3 minutes, then repeat for 6 rounds. The goal isn’t the heaviest ball possible. If your explosive reps stop being explosive, go lighter. Trying to get lean, strong, and athletic from home? Follow this page for more! Need a slam ball? Check the Equipment & Training Programs link in my bio for the Bells of Steel equipment I use. #functionalfitness #homeworkouts #slamballworkout #slamball #slamballexercises

Send me a message with the word “COMPLEX” and I’ll send you a FREE week of kettlebell training. If your goal is to burn fat, build muscle, and improve your conditioning without spending hours in the gym, grab one kettlebell and set a timer for 30 minutes. 30-MIN AMRAP 8 Russian Swings 8 High Pulls 8 American Swings 8 Clean + Thrusters 16 Ballistic Rows (8/side) 10 Close-Grip KB Push-Ups I used a 20 KG / 44 LB kettlebell. Pick a manageable weight that allows you to complete the entire round without stopping or putting the bell down. Start lighter than you think. The goal is repeatable, quality rounds for the full 30 minutes. QUICK CUES: Russian Swings: Hinge, load your hamstrings, then snap your hips. Your hips move the bell. Your arms guide it. High Pulls: Swing first, pull second. Hips launch the bell, elbows drive back, and the bell stays close. American Swings: Drive with your hips and finish overhead with your ribs down and core braced. If overhead mobility is limited, stick with Russian swings. Clean + Thrusters: Clean to your chest, squat, then drive through the floor and use your legs to launch the bell overhead. Ballistic Rows: Hold a strong hinge, keep your back flat, and alternate explosive rows without letting your torso rotate. Close-Grip KB Push-Ups: Keep your body rigid like a moving plank and your elbows relatively close to your sides. Need to scale? Perform push-ups from your knees, elevate your hands on a bench or box, or ditch the kettlebell and perform regular close-grip push-ups. The first 3 movements alone give you 24 explosive reps, using some of the largest muscles in your body while driving up your heart rate and energy demand. Then we transition into compound movements that challenge strength and muscular endurance. Fat loss still comes down to overall nutrition and energy balance, but combining resistance training with conditioning makes this an efficient way to train. Save this workout for later, and follow for more. #functionalfitness #kettlebelltraining #fullbodyworkout #homeworkouts #burnfat

Send me a message with the word “FREE” and I’ll send you a FREE week of training aligned to the equipment you have available. As a busy parent, you don’t have hours in the gym. You need workouts that challenge your entire body, fit into your life, and are simple enough to stay consistent with. 20-MIN DUMBBELL COMPLEX Complete as many quality rounds as possible of the following movements in 20 minutes: 5 Hammer Curl → Hang Clean → Press Right curl + left curl + clean + press = 1 rep → Biceps, grip, lower-body power, shoulders + triceps. 6 Bent-Over Row → RDL 1 row + 1 RDL = 1 rep → Lats, upper back + biceps, hamstrings + glutes. 5 DB Front Squats → Quads + glutes, with your core and upper back working to maintain position. 10 Push-Ups → Chest + shoulders + triceps + core. IMPORTANT: This is a complex. Once you pick up the dumbbells, don’t put them down until you’ve completed the entire round. I used 50 lb dumbbells. Choose a weight that challenges you while still allowing you to complete the entire round without dropping the dumbbells. Keeping the weights in your hands creates continuous time under load, challenges your grip, and forces multiple muscle groups to keep working as fatigue builds. Finish the round → rest as needed → go again. You have 20 minutes to complete as many quality rounds as possible. You don’t need to live in the gym to get into the best shape of your life. Train hard. Train efficiently. Stay consistent. Save this one and try it. 💪🏻 #dumbbellworkout #dumbbellcomplex #fullbodyworkout #functionalfitness #dadfitness

Send me a message with the word “COMPLEX” and I’ll send you a FREE week of kettlebell training from my 8-week program. Want stronger, more muscular legs that can still perform when they’re tired? Save this workout. STRENGTH BLOCK Bulgarian Split Squats | 3 rounds 6 weighted reps → 6 bodyweight reps → 30-sec isometric hold Switch legs. Both legs = 1 round. Rest 2 min between rounds. Why this sequence? The weighted reps create high mechanical tension to build strength and stimulate hypertrophy. Dropping the weight extends the set and adds volume under fatigue. The isometric keeps the quads and glutes producing force after the dynamic reps are done. Strength + hypertrophy + muscular endurance. Weight suggestions: Beginner: 10–20 lb total Intermediate: 20–40 lb Advanced: 40–70+ lb Choose a weight that makes reps 5–6 challenging without sacrificing depth or control. 12-MIN AMRAP 10 Goblet Squats 10 Lateral Lunges (5/side) 10 Bodyweight Squats Goblet squats load the quads and glutes. Lateral lunges add side-to-side strength and challenge the adductors and hip stabilizers. Bodyweight squats let you keep accumulating quality volume as fatigue builds. Find a pace you can repeat for all 12 minutes. FINISHER 2 rounds: Weighted Wall Sit to failure Back flat against the wall. Thighs roughly parallel. Feet planted. Hold the position until you can’t maintain it. Goblet squat/wall sit weight: Choose a load you can control through the entire set. Start lighter than you think and add load as needed. Build strength first. Build work capacity second. Finish with isometric endurance. Save this for your next leg day. 💪🏻 #legworkout #strengthtraining #functionalfitness #kettlebellworkout #kettlebelltraining

Send me a direct message with the word “COMPLEX” and I’ll send you a FREE week of kettlebell training. Want bigger arms and better kettlebell core strength? Grab one kettlebell and try this. I used a 20 kg / 44 lb kettlebell, but don’t copy my weight just because I used it. Choose a bell that allows you to control every movement. ARMS + ABS KETTLEBELL COMPLEX 8 Pullovers Lats, chest, triceps + core stability. Keep your ribs down and control the bell in both directions. Scale: Use a lighter bell or shorten the range behind your head. 8 Reverse Curl + Upright Row Forearms, brachialis, biceps, shoulders + upper traps. Keep the bell close and only pull as high as your shoulders comfortably allow. Scale: Go lighter or separate the movements. 8 Halos Shoulders + core control. Keep your torso still while the bell travels around your head. Scale: Use a lighter bell and/or make the circle smaller. 8 Shoulder Presses Shoulders, triceps + core. Squeeze your glutes, keep your ribs down, and avoid leaning back. Scale: Use a lighter bell. 10 Plank Pull-Through + Push-Ups Pull the bell across → push-up = 1 rep. Anti-rotation core work + chest, shoulders and triceps. Scale: Elevate the push-up, perform it from your knees, or reduce the reps. 10 Around the Worlds EACH DIRECTION Grip, shoulders + core stability. Keep your torso controlled while the load travels around you. Scale: Use a lighter bell or reduce the reps per direction. 1-Minute KB High Plank Hands on the horn. Abs tight, glutes squeezed, push through the bell. Scale: Break it into 20–30 second holds or elevate your hands on a stable surface. Start lighter. Master the movement. Then add load. One kettlebell can challenge your arms, shoulders, chest, back, grip AND core if you know how to use it. Save this one for your next upper-body day. 💪🏻 #functionalfitness #kettlebelltraining #homeworkouts #kettlebellworkout #parentfitness

Comment “COMPLEX” and I’ll send you a FREE week of kettlebell training. 🔥 6 MILLION people saw the original version of this workout and 344K saved it. With a couple simple tweaks, I think it just got even better. All you need is ONE kettlebell + 20 minutes. Set a timer and complete as many quality rounds as possible: 20-MIN AMRAP 1. 10 Bent-Over Rows Hinge, brace your core, and drive your elbows toward your hips. Build your lats and upper back while your posterior chain holds you in position. 2. 10 KB Swings Load the hips and explode. Don’t lift the bell with your arms. Your hips move the bell. Your arms guide it. 3. 10 Devil’s Halos Control the bell through the entire path around your body. Shoulders, upper back, grip, and core all have to work together. 4. 10 Goblet Squats Bell tight to your chest. Whole foot planted. Sit between your hips and drive the floor away. Quads + glutes + core. 5. 10 Thrusters Squat and immediately drive the bell overhead. Legs start it. Core transfers it. Arms finish it. 6. 10 Plank Pull-Through + Push-Ups Pull the bell across your body → push-up = 1 rep. Keep your feet wide and hips square. Your core fights rotation while your chest, shoulders, and triceps handle the push-up. That’s 60 reps per round. Repeat for 20 minutes. PRO TIP: Start lighter than you think. Choose a weight you can control through ALL six movements, not just the exercise you’re strongest at. One kettlebell. 20 minutes. Full body. Simple. Efficient. Hard. Save this workout and give it a shot. 💪🏻 #functionalfitness #kettlebelltraining #homeworkouts #fullbodyworkout #kettlebellworkout

Send me a message with the word “COMPLEX” and I’ll send you a FREE week of kettlebell training. All you need is one kettlebell and 20–45 minutes a day to build a leaner, stronger, more athletic body. 🔥 Save this for the end of your next upper-body day. One kettlebell. 5 movements. 75 total reps. I used a 20 KG / 44 LB kettlebell for this one. Start lighter if needed and prioritize clean reps over chasing weight. THE FINISHER: Start with 5 reps of each: 1. KB Curls Tall kneeling. Squeeze your glutes, stay tall, and control the curl. Taking your legs largely out of the equation makes it harder to create momentum. 2. Upright Rows Keep the bell close, lead with your elbows, and pull only as high as your shoulders comfortably allow. 3. Crush-Grip Shoulder Press Squeeze the bell hard as you press. Keep your glutes tight and ribs down so you don’t turn the press into a backbend. 4. KB Pullovers Keep a soft bend in your elbows and your ribs down. Lower the bell only as far as you can control, then use your lats to bring it back over your chest. 5. KB Close-Grip Push-Ups Brace your abs and glutes and move as one unit. The close hand position puts extra emphasis on your triceps. Then immediately repeat: 4 reps each → 3 → 2 → 1 That’s 15 reps per movement and 75 total upper-body reps. The reps decrease as fatigue increases, making this a perfect way to finish an upper-body session. WANT TO MAKE IT A FULL WORKOUT? Set a timer for 20–30 minutes and run it as an AMRAP. Complete the entire 5-4-3-2-1 ladder, then start back at 5 and repeat for as many quality rounds as possible. PRO TIP: Don’t choose your weight based on what I used. Choose a bell you can control through every movement, especially once fatigue sets in. Finisher or full workout. One kettlebell. One simple ladder. A lot of work. 🔥 #functionalfitness #kettlebelltraining #homeworkouts #kettlebellfinisher #parent

Send me a message with the word “COMPLEX” and I’ll send you a FREE week of kettlebell training + my guide for choosing the right weight for your first kettlebell. 🔥 One kettlebell. 6 movements. 6 rounds. This is the kind of workout I love because we’re not just trying to get tired. We’re training strength, power, stability, muscular endurance, and conditioning in one session. THE WORKOUT 6 ROUNDS: 1. 8 Thrusters Squat → drive → press. Use your legs to create the power that sends the bell overhead. Legs start it. Core transfers it. Arms finish it. 2. 8 Halo + Goblet Squats Control the bell around your head, return it to your chest, then squat. The halo challenges your shoulders, upper back, and core control while the squat builds your quads and glutes. 3. 6 Clean + Reverse Lunges Clean the bell into your rack position → reverse lunge right → reverse lunge left. That entire sequence = 1 rep. 6 total reps. Produce force with the clean, then control an offset load while each leg works independently. 4. 8 American Swings Explosive hip extension sends the bell overhead. Your hips move the bell. Your arms guide it. If you can’t comfortably reach overhead without compensating through your lower back, use a traditional swing instead. 5. 8 Curl + Horizontal Press Curl the bell, then press it straight away from your body. Keep your ribs down and fight the weight trying to pull your torso forward. 6. 20 Ballistic Rows Hinge, explosively row, switch hands, and repeat. Lats, upper back, grip, core + conditioning. Rest 2–3 minutes between rounds as needed. PRO TIP: Start lighter than you think. Don’t choose your weight based on the movement you’re strongest at. Choose a bell that allows you to perform every movement in the complex with control and quality technique. As you get stronger and more comfortable with the movements, increase the weight. Master the movement first. Load it second. Save this one and give it a shot. 💪🏻 #functionalfitness #kettlebelltraining #fullbodyworkout #homeworkouts #kettlebellworkout

Send me a message with the word “COMPLEX” and I’ll send you a FREE week of kettlebell training from my 8-week program. One kettlebell. Five movements. 20 minutes. I used a 20 KG / 44 LB kettlebell for this full-body AMRAP. THE WORKOUT: Set a timer for 20 minutes and complete as many quality rounds as possible: 1. 6 Goblet Squat + Deep Curls Sit into a deep squat and hold the position while you curl the bell. Keep your whole foot planted, chest tall, and own the bottom position. 2. 6 Gladiator Deadlifts (3/side) Reach across your body, hinge through the hips, and drive the floor away to stand. Your hips create the movement while your core controls the rotation. 3. 10 KB Thrusters Squat, then drive through the floor and use that leg drive to send the bell overhead. Legs start it. Core transfers it. Arms finish it. 4. 6 Plank Pull-Through + Push-Ups 1 rep = pull across → return → pull across again → push-up. The double pull-through keeps you on one arm longer, forcing your core to fight rotation while your planted shoulder works to keep you stable. The bell moves. Your torso doesn’t. 5. 10 Sumo Squat + Upright Rows Take a wider stance, sit between your hips, then drive through the floor and lead with your elbows. Keep the bell close and only pull as high as your shoulders comfortably allow. Then start back at the top. WHAT WEIGHT SHOULD YOU USE? I used 20 KG / 44 LB. A simple starting point: use a kettlebell you can comfortably press overhead for 10 clean reps. If 10 overhead reps are already a grind when you’re fresh, it’s probably too heavy for a 20-minute AMRAP. Start lighter than you think. You can always increase the weight next time. And remember: Don’t win the first five minutes and lose the next 15. Find a pace you can repeat. Your last few rounds should look a lot like your first. Save this workout and send it to someone who still thinks one kettlebell isn’t enough. #kettlebellworkout #kettlebelltraining #functionalfitness #fullbodyworkout #homeworkouts

Send me. Message with the word “COMPLEX” and I’ll send you a FREE week of kettlebell training from my 8-week program. If you want to occasionally binge out on Taco Bell and still have visible abs, run this 10-minute kettlebell ab circuit. 😂🌮 All you need is one kettlebell and 10 minutes. 10 movements. 1 minute each. No rest. 1. North-to-South Plank Drags 30 sec each arm. Keep your hips square while the bell moves. Think anti-rotation. 2. Bear Plank KB Taps Knees hover just off the floor. Tap the bell without letting your hips shift or rotate. 3. Side-to-Side Leg Raises Over the KB Use the bell as your target. Keep the movement controlled instead of using momentum. 4. KB Overhead Sit-Ups Keep the bell stacked and controlled as you sit tall. Abs, shoulders, and trunk stability all working together. 5. Iron Trident 🔱 Tap outside one leg → middle → outside the opposite leg. Keep rotating back and forth for the full minute. 6. Plank Pull-Throughs Pull the bell through → back → through, then switch arms. More time supported on one arm means more demand on your core to resist rotation. 7. KB High Plank Hands on the horn of the bell. Squeeze your glutes, brace your abs, push through the bell, and hold a strong plank. 8. Half-Kneeling Wood Chops 30 sec each side. Create rotation, control rotation. 9. Hollow Hold + Flutter Kicks Lower back pressed into the floor. Own the hollow position first, then add the kicks. 10. Hollow Hold + Leg Raises Finish by raising your legs toward the bell while fighting to maintain your hollow position. This isn’t just 10 minutes of crunches. You’re training your core to resist rotation, control rotation, resist extension, stabilize your pelvis, and stay strong while your arms and legs move. And for the record, visible abs still depend heavily on overall body-fat levels and nutrition. The Taco Bell is optional. The 10 minutes isn’t. 😂 Save this one and try it. #kettlebelltraining #homeworkouts #kettlebellcore #kettlebellworkout #abs

Send Me A Message With The Word “FREE” and I’ll send you a FREE week of training aligned to the equipment you have available. 👊🏻 This is the simple hybrid workout every busy dad needs if you want to get lean, strong, and athletic without spending hours in the gym. Only 3 movements per round, but don’t confuse simple with easy. 10 ROUNDS FOR TIME Every round: 20 Push-Ups 0.2-Mile Run Odd rounds: 10 Pull-Ups Even rounds: 10-Calorie Row Your score is your total time. By the time you finish: 200 Push-Ups 50 Pull-Ups 50 Calories Rowing 2 Miles Running You’re combining high-volume pushing and pulling with running and rowing to challenge muscular endurance, cardiovascular conditioning, and overall work capacity. There’s no prescribed rest. Rest when you need it, but remember, the clock doesn’t stop. The biggest mistake you can make is coming out too hot. Don’t win the first few rounds and spend the rest of the workout surviving. Find a pace you can repeat. Break up the push-ups and pull-ups before you hit failure, keep your runs consistent, and make your transitions efficient. The goal isn’t just to look athletic. It’s to build a body that can actually perform like it is. Save this one, give it a shot, and drop your finishing time in the comments. 👊🏻 #hybridtraining #fullbodyworkout #functionalfitness #workcapacity #fitdads

Send me a message with the word “FREE” and I’ll send you a FREE week of training aligned to the equipment you have available. 👊🏻 THE DUMBBELL DADBOD DESTROYER 💪🏻 Two heavy dumbbells. Three movements. 20 minutes. Don’t let the short exercise list fool you. Every movement is doing multiple jobs, so your back, legs, chest, arms, grip, and core are all getting work. 20-MINUTE AMRAP 6 × 2 Bent-Over Rows + RDL 2 rows + 1 RDL = 1 rep 10 Split-Stance Lunges 5 each side 10 Plank Pull-Through + Push-Ups 1 pull-through + 1 push-up = 1 rep Complete as many QUALITY rounds as possible. I used two 50 lb dumbbells, but choose your weight based on the hardest movement for YOU, not the movement you’re strongest at. KEY CUES: ROW + RDL: Hinge, brace, and keep your back neutral. Drive your elbows toward your hips and let the dumbbells travel slightly back toward your pockets. After 2 rows, load your hamstrings and glutes with the RDL, then drive your hips forward to stand. SPLIT-STANCE LUNGE: Keep your feet planted for all 5 reps. Drop your back knee toward the floor, control the descent, and drive through your front foot to stand. Stay tall and own the position before switching sides. PULL-THROUGH + PUSH-UP: Start in a strong plank with your feet wider for stability. Reach underneath, drag the dumbbell across, then perform your push-up. Squeeze your glutes and fight to keep your hips square. The dumbbell moves. Your torso doesn’t. Start lighter than you think. Break up reps when needed and don’t sacrifice position just to move faster. Don’t win the first 5 minutes and lose the next 15. Find a pace you can repeat. Save and give it a shot. 💪🏻 #dumbbells #functionalfitness #homeworkouts #fullbodyworkout #dadbod

Send me a message with the word “FREE” and I’ll send you a FREE week of training aligned to the equipment you have available. 👊🏻 THE DUMBBELL DADBOD DEMOLISHER Two dumbbells. Three movements. 20 minutes. This is an E2MOM: Every 2 minutes, complete the full round. Whatever time you have left is your rest. At the next 2-minute mark, you go again. 10 total rounds. EACH ROUND: 4 Renegade Rows 5 Dumbbell Front Squats 6 Reverse Lunges I used two 50 lb dumbbells. Go heavy, while still choosing a weight that you can perform clean reps with. Start lighter than you think if you’re new to this format. KEY CUES: Renegade Rows: Feet wide, squeeze your glutes, brace hard, and pull toward your ribs. Fight the urge to rotate your hips. Your back creates the pull while your core resists rotation. Front Squats: I’m using a supinated isometric hold with my palms facing up rather than resting the dumbbells on my shoulders. Keep your elbows tucked and forearms engaged as you actively hold the weights in position. This adds a serious challenge for your biceps and forearms while your quads and glutes handle the squat. Keep your chest tall, core braced, whole foot planted, and knees tracking with your toes. Reverse Lunges: Step back under control, stay tall, and drive through your front foot to stand. Keep the dumbbells stable while your quads, glutes, hips, and core work to control each rep. The goal isn’t to finish round one as fast as possible. Move efficiently. Earn your rest. Then be ready to go when the clock hits the next 2-minute mark. #dumbbellworkouts #functionalfitness #homeworkouts #dadbod #dumbbell

Send me a message with the word “COMPLEX” and I’ll send you a FREE week of kettlebell training from my 8-week program. 👊🏻 If you still don’t believe you can get in the best shape of your life with a single kettlebell in 30 minutes or less, try this complex. It’s workouts like this that changed my physique because you can train strength, power, stability, muscle, and conditioning without spending hours in the gym. FULL-BODY KB COMPLEX 6 × 3 Rows + Clean 3 rows + 1 clean = 1 rep 10 Reverse Lunge + Waiter’s Press 5 each side 10 Around the World + Goblet Squat 5 each direction 10 Horizontal Swings 10 KB Close-Grip Push-Ups 30-minute AMRAP: Complete as many quality rounds as possible. I used a 28kg/62lb kettlebell. That’s heavy for this complex, so start lighter than you think. Weight suggestions: Beginner: 8–12kg / 18–26lb Intermediate: 12–20kg / 26–44lb Advanced: 20–28kg+ / 44–62lb+ Choose your weight based on the movement you can perform with the LEAST weight, not the one you can lift the heaviest. KEY CUES Row + Clean: Hinge and brace. Pull toward your ribs, then use your hips to drive the clean. Don’t turn it into a curl. Lunge + Waiter’s Press: Control the lunge and keep the bell stacked over your wrist and elbow. Ribs down. Your legs produce force while your shoulder and core stabilize the load. Around the World + Squat: Let the bell travel around you without letting your torso follow it. Catch at your chest and squat. The bell moves. You stay strong in the middle. Horizontal Swing: Rotate through your hips and feet while controlling the bell with your core. Create rotation. Control rotation. Close-Grip Push-Up: Grab the horns, brace your abs and glutes, and move like a plank. Scale to regular, kneeling, or elevated push-ups. Start lighter than you think and prioritize clean reps. One kettlebell. Full body. 30 minutes. No gym required. Save this one and try it. #functionalfitness #kettlebelltraining #fullbodyworkout #homeworkouts #kettlebellworkout

My faith in Jesus saved Me. I don’t post enough about it. So here.. What if everything you’ve been praying for is right around the bend? If we could see how close the answer was, we wouldn’t drag our feet frustrated and defeated. We would run toward it. But faith is moving forward when God hasn’t told us how many steps are left. And if your walk is anything like mine, waiting on God hasn’t meant sitting still. For years, I asked God to take away a habit that was destroying me. I waited for Him to remove the desire or make quitting easier. But the answer I felt from God was simple and clear..  This is not Mine to take away. It is yours to give up. That wasn’t the answer I wanted. I wanted freedom without surrender. Change without discomfort. I asked for patience. He gave me circumstances that developed it. I asked for happiness. He gave me eyes to see his hand in my life. I asked Him to take the pain. He used it to separate me from what was destroying me. Looking back, I can see.  God never ignored my prayers. He was asking me to participate. To use my agency in my own transformation. Think about Josep of Egypt.. He woke up one morning as a prisoner and went to sleep that night in charge of Egypt. Nothing that morning suggested his life was about to change. If Joseph had known how close he was, would he have felt forgotten? Waiting on the Lord means trusting His timing while choosing to still put in the work to become the person He is asking us to become. “But they that wait upon the Lord shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint.” Isaiah 40:31 God’s answer may not arrive in the form you expected. It may look like responsibility. It may feel like pruning. It may require surrender. That doesn’t mean He has abandoned you. Change is possible. It’s usually beyond what you can see. But.. the nuance is You are closer than you realize. Keep praying. Keep growing. Keep walking. When God shows you what is yours to give up, have the courage to let it go. Keep praying. Keep growing. Keep walking. #god #jesus #trust #perseverence #disciplineequalsfreedom