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...

Makalu

by Juan Lugo | Sep 15, 2024 | Training Format, Advanced, Assault Bike, Athletic Performance, Equipment, Kettlebell, Level, Rowing Machine, Strength & Conditioning

“Bulgarian Split Squats are so fun”, said no one ever.  Yes, they burn, and yes, they make you question your life choices, but here’s the thing: they’re the unsung hero of leg day. Bulgarian Split Squats build serious lower body strength,...

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....

Landmine Workout- Landmine Workout (Strength & Conditioning Focus)

by Juan Lugo | Sep 14, 2024 | Training Format, Athletic Performance, Conditioning & Fat Loss, Dumbbells, Equipment, Intermediate, Kettlebell, Landmine, Level

1. Landmine Ground to Press Video on how to do it Reps: 6 reps/side Instructions: Start with the landmine barbell end in one hand, squat down while keeping the barbell close to your body, and then drive up to a standing position. Press the barbell overhead in a...

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....