Bandit Training 7/10

Monday Funday…

It’s Summer, get to a local HS track near your home and do the following –

  • Run 1/4 mile
  • at 1/4 mile, stop and do 10 downups, 10 leverage pushups and 10 sit ups
  • Do this at every 1/4 mile for your first mile
  • Once you’ve done this 4 x (1/4 x 4 is a mile – just sayin’) start over but do 8 of everything at each 1/4 mile
  • Try to work this all the way down to sets of 6, 4 and 2. If you do, you’ll have run 5 miles. If you’re unable to finish the entire thing, keep track of where you stopped and pick up from that point later in the week when you go to do it again. Track how many workouts it takes for you to build up the stamina to complete the series

Monday Bandit Training 5/15

3 x this week do the following…

– Get to a local HS track where you can get onto the football field

– Run hard to the 50 yard line and do 10 burpees before back peddling  back to the goal line

– Run to the 40 and do 15 burpees and back peddle to the goal line

– Then to the 30 for 20, the 20 for 25 and the 10 for 30

– Time this. Try to get faster each workout this week


Monday Funday 5/1/17


  • It’s raining… so what. Go to a track and run 1/4 mile (once around for all you special people)
  • Stop at 1/4 mile and do 20 downups / 20 leverage pushups / 20 situps
  • Run another 1/4 mile and do 15 of each
  • Run another 1/4 miles and do 10 of each
  • Run a final 1/4 mile and do 5… just kidding, do 20 again. Don’t be soft! You can’t cheat the grind!

Free Knowledge… 4/19/17

You don’t need a gym. You don’t need home equipment. You don’t need a treadmill and you don’t need lululemon pants. You need some good sneakers and to get outside. Your body is the only instrument you need. Do some hills. Drop for some push ups, even if you do them from your knees. Jump up and down for some plyo squats. Just do SOMETHING. Save money, save time and get some fresh air… spring is here

Strength Training for Weight Loss


I just finished a 10 week one on one training program with a couple that was looking to drop some quick weight for a wedding. We met and trained together just once per week during that time. On the other days, they diligently followed the “homework” they were given. At the end of the 10 weeks, she’d lost 37 lbs. He lost 28.

I want to get 4-5 people that are looking to lose between 20-40 lbs to participate in the same program but in a group setting. The sessions will meet one evening per week in Ferndale. You’ll be given homework to do on your own, no more than a 40 minute commitment on the homework. You’ll be given an eating plan to follow as well. You can be dropped from the program at any time if you’re not following the guidelines. Meeting time will either be W or Th night, depending on what works best for the participants. This program will start in three weeks. If you’re interested, contact me asap. First 5 are in. Cost is 250 for the program in it’s entirety. The training will consist of strength training (think kettlebell/dumbbell lifts) and boxing. These aren’t typically methods associated with weight loss, but you’ll soon see that’s not the case.