Here we are on the other side of a year with our first workout of the week.  I am very excited for this year and what it will bring for all of us in our fitness and health.  As always my goals for you is the same as it always has been: to bring you time efficient workouts that will challenge you and make you better. Once again this week’s workout will stick to the same mantra as well as offering you a new type of workout. That will burn mucho calories, make you stronger and help improve your gait all at the same time!



Weekly Workout: The Crawl and Carry




An intense workout that is so simple that even a…. you know! It is done by doing a bear crawl for 50 yards and then taking light bells  and farmer’s walk them  for 50 yards as well. Keep this up for 10 minutes with as many quality sets and rounds that you can do in that  time frame. Some of the benefits are increased core strength, stability as well as shoulder stability and working the total body on both moves. This also is a different look form our usual workouts  , but will help you even get better at them!



Men will use  two 16 kg to 24 kg  Kettlebells
Women will use two12 to 20 kg Kettlebells



To learn the farmer’s walk: click here
To learn the bear crawl: click here

As Always here are The guidelines for success:





  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Keep good posture and your spine neutral on both of your drills
  • Enjoy the fat blasting effect  and raised metabolism.
  • If you can get some friends to join you!




Prepare to be challenged and to begin to see changes in your body as you eat well and train with this and our other Weekly Workouts with our brand of fitness!


Get my video series on the kettlebell swing by clicking here


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