Mike's Latest News

thatguythetrainer

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

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

Did someone say muscular endurance? Well, hold my

Did someone say muscular endurance? Well, hold my kettlebell and let's get at it! This week's workout for the Pike&Rose Kettlebell Club is moderate volume muscular endurance circuit. That means focus on quality movement with MODERATE (I didn't say light!) weights. If you can get 22-24, you can go heavier, if 15's a challenge, ease it off a bit.

Modifications:
1. Swap goblets for double rack or potato sack squats.
2. Single vs double on the overhead press
3. Double swings vs alternating
4. Double vs single on the floor press
5. Double half snatches... Mmmmmm.....
6. Situp to press, or even a dead bug....

No finisher on this one because it's enough volume to smoke you out on it's own.

Wanna join in person? Sunday mornings and Thursday nights at Pike&Rose! Message me for details.

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

Nothing punches a trainer's heart like a client br

Nothing punches a trainer's heart like a client breaking into tears because there's some attention-obsessed GymShark-wearing Instabutt pelvic thrusting while the douchebag boyfriend does cell-phone track shots of their ass for "Likes" in front of her.

GTFO here with that crap. If your fitness journey is for someone else's approval, YOU MISSED THE POINT. The only person who's goals matter is you. Yeah, everyone loves it when they get the "Damn, you look awesome!" from a friend. We all love "Holy crap! Check you out!" but that's a byproduct, not the goal.

Your first and foremost goal in the gym is to make YOUR body the way YOU want it for YOUR own health. The rest is sprinkles.

You're a badass. You're putting in the work and you're awesome. The Instabutt's will sag, the douchebags will become Al Bundy, and the "likes" will become digital dust. But your gains, your ownership of your body, your mental toughness? You own that. And that makes your awesome.

Keep that shit up. You rock!

This is your dose of love. See you in the gym.

#personaltrainer #fitnessmodel #instafit #instabutt #douchebag #strength #kettlebells #womenwholift #beautiflbadass

Happy Saturday! Our strength microphase continues

Happy Saturday! Our strength microphase continues at the PRKC, and workout 5-6 brings in hypertrophy supersets designed to work your shoulders and posterior chain heavy!

Modifications:
- Take the OHP's and rows to a 5-1-1 (negative) tempo
- Swap swings for alternating or even snatches
- Change the lunge to a step-up
- Doubles on the high-pulls
- Alternating floor presses
- Add a med ball to the dead bugs

For the finisher, start w/ 2 minutes per lift using a single bell (1m hand change). To your ability and with good form, bump up to 3m per lift and use doubles. Use even rest/work ratios.

Lemme know how you like it!

#personaltrainer #sportandhealthfit #kettlebells #kettlebellworkout #kettlebellsport #LivingFitLevel4 #strength #liftUgly

Happy Saturday! Check out the latest bit of workou

Happy Saturday! Check out the latest bit of workout goodness, PRKC 5-5. This workout is a strength focus, so try and work with a bell one size heavier than you're comfortable with. Maintain good form, and push yourself a bit.

Muscles grow from progressive overload, so if you've been using the same weight for a while, and you can get 12+ reps, you've outgrown it!

Modifications:
- Swap goblets for double rack squats, add a pause at the bottom, or go to 4242 tempo.
- Take the OHP to bottoms-up.
- Do a one-handed side swing with a top pause/catch
- Bump to a see-saw floor press or drop the tempo
- Save your grips with a half-snatch
- Swap the rotational clean for an alternating clean
- Do doubles!
- Do the 2m triathlon as a 1m, or run it twice!

Remember, doctrine is for suckers, so make the lift your own!

Post up your mods and comments, share/like/bookmark/follow, and all that. Wanna join live? Come to Pike&Rose - Sundays at 1000, Thursdays at 1900. See you there!

#kettlebells #kettlebellworkout #kettlebellsport #weightlifting #weightloss #personaltrainer #strength

"Gosh, Mike, what's the secret to motivation?" Ho

"Gosh, Mike, what's the secret to motivation?"

House music.

Get some.

#personaltrainer #fitnessmotivation #gymlife #kettlebells

Happy Saturday, you wild animals! Ready to get mad

Happy Saturday, you wild animals! Ready to get mad sweaty lifting heavy things? Well, say no more!

This week's PRKC Workout 5-4 is a Power Pyramid. You can do the whole thing (ideally) with the same single bell, and at YOUR pace. You start with 20 reps per move (per side...), and drop a rep each round until you get to 1. Run it for no longer than 40 minutes, see how far you get. Don't worry - you won't likely finish if you're lifting heavy and in decent form. Finishing isn't the point - it's just a target.

Modifications:
- Ditch the press or change it to a jerk or push-press
- Alternate the rows or go to self-supported
- Don't alternate the swings, or go 2-handed
- Pushup progressions as usual (pipe up if you forgot)
- Full snatches vs half

For the flow, have fun with a lighter bell. Seriously. Just flow for 2 minutes and friggin' enjoy yourself. It's an active cool-down and a mental drill, so have fun with it.

Wanna join live? Sundays at 10am and Thursdays at 7pm at Pike&Rose. Not a member? We have options - message me.

#PersonalTrainer #fitness #kettlebellsport #kettlebells #kettlebellworkout #Mysportandhealth #mysportandhealthfit

As Elvis Costello said, "I won't get any older now

As Elvis Costello said, "I won't get any older now that angels wanna wear my red shoes!"

And I also wanna be cool like @kettlebellexercises...

Gotta go get some snatches in now to try em out!

@vivobarefoot @kettlebellkings #sneakers #kettlebell #kettlebells

Load More... Follow on Instagram

Nothing found

Apologies, but no entries were found.