Strength & Conditioning Workouts- Full Throttle

by Juan Lugo | Sep 29, 2024 | Training Format, Advanced, Assault Bike, Athletic Performance, Barbell, Bodyweight, Dumbbells, Equipment, Intermediate, Kettlebell, Level, Medball, Pull Up bar, Rowing Machine, Skierg, Strength & Conditioning, TRX

Why I love this format By focusing on one strength movement at the beginning of your workout, you’re training your body when it’s fresh. This allows you to lift heavier, build muscle, and develop strength without fatigue affecting your form or power output. Whether...

Chest & Back- Two Different Approaches

by Juan Lugo | Sep 14, 2024 | Training Format, Advanced, Athletic Performance, Barbell, Bodyweight, Cable Machine, Equipment, Intermediate, Kettlebell, Level, Medball, Pull Up bar, Strength & Conditioning

Pull-ups Why are we doing it: Builds back width for a V-tapered physique. Advanced Considerations: “Rest-Pause” technique on the last set to maximize muscle engagement. Bench Press Why are we doing it: The go-to exercise for overall chest mass development....

Full Body Workouts- 4 Day Week

by Juan Lugo | Jan 8, 2024 | Training Format, Barbell, Bodyweight, Dip Bar, Dumbbells, General Resistance Training, Gym Machines, Intermediate, Level, Pull Up bar, TRX

Welcome to this week-long workout program designed to build strength, enhance mobility, and increase muscle endurance. Each day focuses on different muscle groups to ensure a balanced approach to fitness and to allow for optimal recovery. Monday: Kickstart the week...

3 Minute Circuits

by Juan Lugo | Dec 14, 2023 | Training Format, Bodyweight, Intermediate, Kettlebell, Kettlebell Training, Level

Each workout in this post has 2 circuits. Do exercises 1,2 and 3 then 4,5 and 6.⁠⁠Do each movement for 1 minute and don’t rest until you finish the 3rd movement for each circuit. ⁠⁠Level 1: Complete 2 rounds of each circuit. Rest 2 minutes in between each round....

Chest & Back Gym Workout #2

by Juan Lugo | Dec 10, 2023 | Training Format, Barbell, Body Building, Bodyweight, Cable Machine, Dumbbells, Intermediate, Level

4-Day a Week Full Body Workout with Kettlebells and Bodyweight Exercises

by Juan Lugo | Dec 10, 2023 | Training Format, Bodyweight, Intermediate, Kettlebell, Kettlebell Training, Level

Each workout in this 4-day a week guide has 3 circuits. You have to complete each circuit 3 times before moving on to the next circuit. Rest 60 seconds in between exercises. Day 1- Chest & Back Begin with Dive Bomber Push-Ups, aiming for as many reps as possible...