Treadmill Tuesday Tempo & Row

Today's Treadmill Workout breaks up the Tempo with one of the absolute best exercises on the planet.  The Renegade Row!  It packs in rotation core and pull motion and works the T-Spine area.

1 Mile Warm Up to Z2


Main Set x 5:

3 Min at 2% incline at Tempo or Z3

Renegade Rows x 10/10

****You can use Dumbbells or Kettlebells

1 Min Walk for Recovery


1 Mile Z2 to Cool Down


Feel free to play around with this workout by increasing Time, Pace or Incline.



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Cheers and Have great weekend, WES


F&#@ You Friday! Workout #1

Its Friday and its time to get Rowdy with our Fitness.

Try this Run/Strength combo on for size today or this weekend!

FYF x 6 Rounds (10kg-16kg KB)

2 Mile Run at Tempo (even better if its a hilly trail)

Kettlebell Push Ups x 20

Kettlebell Front Raise x 20

Kettlebell Bent Over Row x 20

Kettlebell Halo x 20

Kettlebell Sit Ups x 20

Repeat: Keep the pace up and use Round #1 as your bench mark time.

Cheers, WES