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thatguythetrainer

BS in Kinesiology, CPT, HMS, NASM WFS, Living Fit Level 4 Kettlebell Coach. IKLF Judge. Evidence-based fitness junkie.
Website: www.thatguy.fit

Clinic time! Learn to lift the right way! #person

Clinic time! Learn to lift the right way!

#personaltrainer #fitnessmotivation #gymlife #kettlebells #kettlebell #workout #workoutmotivation #workouts #thatguy #fitness #kinesiology #science #evidencebased

SAVE IT! | LIKE IT! | SHARE IT! Endurance Circuit

SAVE IT! | LIKE IT! | SHARE IT!

Endurance Circuit Time! And at PRKC, we are NOT playing! Focus on the warm-up and don't chase time or #mysportandhealth #sportandhealth #PRKC #fitnesslife #Strength #liftUgly #thatguy #kettlebell #strengthtraining #personaltrainer #kettlebells #fitness #endurance #endurance weight at the expense of form! This is high volume, and technique keeps your safe!

Modifications:
- ALL bell exercises can go single or double.
- Small bell? Add in tempo (4 down, 2 pause, 4 up!)
- Moto Rows can be with LivingFit bands or a cable or even a sandbag pull in a pinch.
- Half-Snatch can be whole snatch...
- Finisher can be BOLT or GS rules, your call.

Wanna join LIVE? Shoot me a DM if you're in the DC area and we'll make it work!

It's Thanksgiving week, and you know what we're th

It's Thanksgiving week, and you know what we're thankful for at the PRKC? KETTLEBELLS!

(I mean, seriously, did you expect something different?)

Since the club's closed, figured we'd roll with a themed workout (I know, I know...) and have a little fun.

Modifications:
- TSU's can go bodyweight.
- High Pulls can go in tempo.
- Rotational swings can become snatches...
- Kneeling cleans can regress to standing
- DL's can go to conventional (vs kickstand)
- Y-Press can go to straight press or jerks

Have fun, enjoy your family time, and lemme know how you like this one!

#mysportandhealth #sportandhealth #PRKC #fitnesslife #Strength #liftUgly #thatguy #kettlebell #strengthtraining #personaltrainer #kettlebells #fitness #Thanksgiving #thanksgiving

Hey Lifters! Ready to work on ENDURANCE? Here's a

Hey Lifters! Ready to work on ENDURANCE? Here's a higher volume mixed-mode workout that will get your heart pumping and your muscles screaming.

This is an "every other day" workout for most people. Works well for muscular endurance, cardio, and weight loss. This is NOT a muscle building workout overall, but you will likely be a bit sore.

Modifications:
Swing snatch to straight snatch (go for 20/arm)
No rower? Do Crossover mountain climbers
Floor press can go see-saw or singles
No TRX? bent-over rows.
Rotational cleans can alternate or go straight

Lemme know how you like it! Post up in the comments!

Wanna join LIVE? Tuesdays and Sundays at the club. Not a member? DM me - there's options!

#sportandhealthpikeandrose #sportandhealth #PRKC #fitnesslife #Strength #liftUgly #thatguy #kettlebell #strengthtraining #personaltrainer #kettlebells #fitness

Hey, lifters! This week's workout PRKC 7-4 is all

Hey, lifters! This week's workout PRKC 7-4 is all about tempo and time-under-tension. So grab a bell and let's get to work! The warm-up is BODYWEIGHT!

All tempo's are 4242 (4 sec down, 2 pause, 4 sec up, 2 pause).

Modifications:
- Overhead squats can go doubles, or even use dumbbells.
- Renegades can go alternating or side/side.
- Goblets can omit the rotation.
- TRX push-up's can go feet or hands in!
- Pull-overs regress to floor presses.
- TSU's can go single or double.

The finisher? I apologize in advance.

Have fun and lemme know what you think!

#sportandhealth #sportandhealthpikeandrose #PRKC #fitnesslife #Strength #liftUgly #thatguy #kettlebell #strengthtraining #kettlebells #personaltrainer #fitness

Oh, baby! PRKC 7-3 is all about making it EXPLOSIV

Oh, baby! PRKC 7-3 is all about making it EXPLOSIVE! Focus on form, but then put the max power possible on each movement. Don't just go through them, make every single rep as hard as humanly possible.

Modifications:
1. Frog sprawls progress to burpees, regress to mountain climbers.
2. Long Cycle regresses to singles, or even just jerks.
3. Pull throughs? Add a push-up.
4. Lateral swings regress to straight swings.

Wanna join live? Sundays and Thursday's at Pike&Rose. Message me for details!

Need help with technique? Ask me or any of the Living.fit Level 4 Kettlebell Coaches!

#mysportandhealth #sportandhealth #PRKC #fitnesslife #Strength #kettlebell #thatguy #liftUgly #strengthtraining #personaltrainer #kettlebells #fitness

Can't all be kettlebells...

Can't all be kettlebells...

When your test crew calls you a bastard, an MF'er,

When your test crew calls you a bastard, an MF'er, and an evil SOB for a workout, and then they high-five you afterwards, you know it's gonna be a good time!

This week at PRKC is mixed-mode mid-volume circuit that's sure to leave you smiling, chalky, and feeling accomplished!

Modifications:
- Half-snatch can go single or doubles
- Goblets can be rack squats
- Rotational cleans can go to straight
- No TRX? Slider crunches work!
- No rower? HAMMER it with 2m of high knees.
- Finisher can be singles or doubles

ALWAYS keep form above speed or weight!

Wanna join live? We'll be in the P&R Small Group area (2nd floor) on Sunday at 10A and Thursday at 7P.

Not a member? DM's aren't just for "dating", fire away. We have options.

Lemme know how you liked it!

#mysportandhealth #sportandhealth #PRKC #fitnesslife #Strength #liftUgly #thatguy #kettlebell #strengthtraining #personaltrainer #kettlebells #fitness

Get fit with my partner in crime, @zsteel88! #per

Get fit with my partner in crime, @zsteel88!

#personaltrainer #fitnessmotivation #gymlife #crossfit #workout #workoutmotivation #workouts

Oh, baby! Mixed mode workouts! Here's a little fu

Oh, baby! Mixed mode workouts!

Here's a little fun that requires a rower, a TRX, and two kettlebells. Don't stay in the circuit more than about 40 minutes.

Mod's:
- No rower? 2m shuttle runs....
- No TRX? Slooooow rows...
- Don't know sport? Go hinge style!

Wanna join LIVE? We're in the new Small Group space at P&R, 2nd floor near the Mind/Body suite. Like crack, first one's always free but if you're not a member, come early so the front desk can do it's thing.

Questions? DM's aren't just for the thirst...

#mysportandhealth #sportandhealth #PRKC #fitnesslife #Strength #liftUgly #thatguy #kettlebell #strengthtraining #personaltrainer #fitness

Magic potions, "secret" techniques, 7-day fixes, "

Magic potions, "secret" techniques, 7-day fixes, "challenge" programs - we've all seen it. It's usually bullshit.

Wanna lose weight? Hard work.
Want muscles? Hard work.
Mobility? Hard work.
Sustained fitness? Hard work.

Consistent work at reasonable intensity with progressively heavier weights is about the only proven means to lasting fitness.

Anyone telling you they have a "magic" method to "unlock" your strength and health is full of crap. Don't buy it.

#personaltrainer #fitnessmotivation #gymlife #crossfit #workout #workoutmotivation #workouts #thatguy #science #evidencebased #fitness #kinesiology #kettlebell #kettlebells #hardstyle

Kettlebell Tabata! And no, I'm not talking some BS

Kettlebell Tabata! And no, I'm not talking some BS generic HIIT, I'm talking the no-joke ORIGINAL Tabata protocol. Ten minutes warm-up, six moves, eight rounds per in 20:10 format.

Quick notes -
1. DO the warmup! Seriously. It's a safety thing.
2. GO HARD! It only works right when it's all-out.
3. Change hands even/odd (it's a one-bell workout)
4. Give a 1-2 minute cool down between Tabatas.
5. Do an ACTIVE cool-down. Don't just stop.

Wanna join live? I have TWO spots open tomorrow (Sunday) at P&R and ONE spot open on Thursday night. Message me if you're DC local.

#personaltrainer #kettlebells #kettlebellworkout #tabat #cardio #weightloss#sportandhealth #mysportandhealth #PRKC #fitnesslife #Strength #thatguy #kettlebell #liftugly #strengthtraining #personaltrainer #kettlebells #fitness

Endurance, you say? Well, sure thing! This week's

Endurance, you say? Well, sure thing!

This week's bit of goodness at PRKC is an endurance circuit with a bodyweight warm-up. It should take you under one hour to complete, but if you can do it under 30-40 minutes, you're likely ready for heavier bells.

Warm-Up Modifications:
- Squat jacks can become power jacks, or regress to jumping jacks.
- Progress to paused pushups, or us standard regressions (wider feet, hands higher than feet, kneelies as a last resort...)
- Flutter kicks can become reverse crunches or bottoms-up
- Switchfoots can be regular old lunges (reverse is easier than forward)

Workout Modifications:
- Snatch to lunge can just be snatches, or try a double half snatch to reverse lunge for a challenge.
- Gorilla's can go to regular rows.
- Split swings can regress to 2-handed swings, or progress to alternating split swings.
- OALC progresses to TALC.

Wanna join LIVE? PRKC meets at Sport&Health Pike&Rose on Sunday's at 10a and Thursday's at 7p.

Not a member? Message me - we got day pass options.

#kettlebells #kettlebellworkout #personaltrainer #endurance #fitness

It's time for strength with PRKC Workout 6-4! Grab

It's time for strength with PRKC Workout 6-4! Grab a single heavy bell and let's get to work!

Heavy is relative to YOU - never let a book, "coach", Instabutt, or crusty Russian arbitrarily tell you what to lift! Your lift is YOUR lift, and it needs to fit YOUR body!

How do you know what's heavy? Simple - +/-2 method. If you're struggling to get through 8 reps, come down a bell. If you can nail 12 in good form, bump it up a size!

Tips for this workout:
1. The pulses/pauses in the warm-up are so you can "own the bottom" of the movement. Don't rush them!
2. The overhead squat WILL challenge your lats! If you find yourself arching excessively or your arms falling forward, regress to a rack squat.
3. Swings can be done one hand, two hand, or even alternating.
4. You can absolutely combine the rotational clean/press with the windmill. Mind your form!
5. Don't rush the finisher. Seriously. If it's not hard enough at a 6 pace, heavy up or do another round.

As a reminder, I'm out of the club this Thursday for Yom Kippur - if you wanna run this one live, tomorrow morning is your shot!

We start at 10am on the turf. Bring water, bring chalk, check your soul....

#personaltrainer #Strength #strength #strengthtraining #kettlebell #kettlebells #kettlebellworkouts #fitness #fitnessjourney #fitnesslife #prkc #PRKC #sportandhealth #sportandhealthpikeandrose #mysportandhealth #thatguy #liftUgly #liftugly

Well, I mean, it's honest? Just get to work. #pe

Well, I mean, it's honest?

Just get to work.

#personaltrainer #fitnessmotivation #gymlife #zumba

For those of you in the back row who missed it the

For those of you in the back row who missed it the first time.

Burn your doctrine. Train your clients.

#kettlebell #kettlebells #girevoysport #kettlebellsport #hardstyle #fitnessmotivation #gymlife #crossfit #workout #thatguy #fitness #kinesiology #science #evidencebased

Sunday morning prep for PRKC 6-3. Near DC? Come ge

Sunday morning prep for PRKC 6-3. Near DC? Come get some kettlebell love!

#personaltrainer #fitnessmotivation #gymlife #kettlebells #kettlebell #workout #workoutmotivation #workouts #thatguy #fitness #kinesiology #science #evidencebased #exercise #kettlebellsport

Can't be all bells all the time! Gotta keep that P

Can't be all bells all the time! Gotta keep that PMA

#PERSONALTRAINER #FITNESSMOTIVATION #gymlife #kettlebells #kettlebell #whisky #cigars

Ready to do some strength work? (Hint: the answer

Ready to do some strength work? (Hint: the answer is "Hell yeah, Mike...")

PRKC 6-3 is a mid-volume superset workout built for a HEAVY single bell. Heavy is defined as the biggest bell you can safely and properly handle for 8-12 reps. Can't pull of 8 in good form? Go down a bell. Banging out 12 no problem? Bump it up!

Mod's:
- Straight snatches vs rotationals (but stay dead!)
- Goblets in 4-2-2 tempo (slow down, pause, up)
- Push press swaps to strict press
- Swap to a forward lunge, or use doubles
- Slow down the row to 1-1-5 tempo
- Regress the bent press to a windmill

Wanna join in person? Every Sunday morning and Thursday night at Pike&Rose. Not a member? We got options - message me.

#kettlebell #kettlebells #kettlebellsport #kettlebelltraining #fitness #fitnessmodel #fitnessmotivation #liftUgly #thatguy #strength #strengthtraining

Looking for a great endurance set with some SERIOU

Looking for a great endurance set with some SERIOUS lower body and oblique work? Well, say no more!

Workout 6-2 from the Pike&Rose Kettlebell Club is a full body set but has a definite bias below the rib cage. Mind your form, engage your midsection, and have fun!

Modifications:
1. Combine the push-up and sprawl to a press-up burpee.
2. Regress the rotational swings to two-handed.
3. Alternating swings to two-handed or even doubles.
4. Rows can go to gorilla or alternating bent-over
5. Thrusters can go to doubles, or add a pause.
6. Reverse crunch progresses to bicycles.

As always, FOLLOW/SAVE/SHARE to help me out! Wanna join in person? See you on the turf at P&R!

#kettlebells #kettlebellworkout #thatguy #personaltrainer #endurance #fitness #workout #liftugly

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