January 2013 Workout of the Month

Quality, Not Quantity is the Key! 

Are You Ready To Get Stronger? 

To start off the New Year, let’s get back to the basics. Why? Well, the basics work!

I want you to think of two goals in 2013. Improve your mobility and improve your strength. It doesn’t matter if your goal is to run faster, jump higher, or lose fat. EVERYONE needs to improve their mobility and strength.

Follow this workout 2-days a week. On the off days, do a little foam rolling and lacrosse ball work, some mobility drills, engage in a sport, or maybe go for a walk or two with your dog.

Yes, that’s it. In order to get results, you don’t need to kill yourself in the gym for hours.

If you really want to get more workouts in, you could add in Jessica Stewart’s Kettlebell Complex 2.0 once a week.

But, really, that’s it! You don’t need anymore than 3-days a week of intense exercise. Just stay active on your off-days.

As long as your nutrition is in check, this program is all that you will need.

Let’s get to work!

Dynamic Warm-up 


Deadlifts OR Kettlebell Deadlifts5 sets of 2 reps. Rest 2 minutes between sets. Make sure to perform 2 light warm-up sets before you start the 5×2.

Incline Bench Press – 5 sets of 2 reps. Rest 2 minutes between sets. Make sure to perform 2 light warm-up sets before you start the 5×2.

Goblet Squats (heavy, pause at the bottom of the rep) – 3 sets of 8 reps. Rest 1 minutes between sets.

TRX Row (hold for 3 seconds at the top) – 3 sets of 8 reps. Rest 1 minute between sets.


Sled or Prowler Pushes – Work up to 8 sets of about 40-50 yards. Add more weight as you progress. Go for strength, not speed on these. Rest 1-2 minutes between sets.

If you have questions on certain exercises in this workout, please come during one of our coach’s Floor Hours or visit our You Tube Channel, http://www.youtube.com/user/MyStateofFitness, for videos of the above exercises.

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