KETTLEBELLS ARE VERSATILE!!!

Kettlebells people!!  Swing them, Squat them, or Row them.  They will get your fitness to where you want it to be.  These are options to try out in you training if you have kettlebells available.  If not, any variation will work.  The key is to get started and continue on the road to bettering yourself.  I do not want to hear about how you can't do certain moves or that the moves are too advanced.  Scale down and ask for advice.  Do not let strength be your weakness!!!  Listen to my words of wisdom on the video and GET TO WORK!!!  BEAST MODE!!

Simple Jumping Jack Workout!! NO EXCUSES PEOPLE!!!

 

 

Put three variations of one movement together and you have a quality workout.  You don't need to do anything fancy to get your heart rate up and burn some calories.  All I do in the video is take a simple movement, jumping jacks, and combine it with two variations of it, the squat jack and the lunge jack.  I also do some seal claps to give my shoulders a rest so I cam keep going WITHOUT REST!!  Crazy right?  No, Simple and effective!!  The rep range can be up to you.  In the video I do about 25 reps of the regular jumping jack then do 5-6 reps of squat jacks or lunge jacks.  Back and forth.  Get your ASS in gear and try them out.  Fit it in as a warmup, conditioning after a strength session, or when you are short on time.
Cameo appearance by Little Brother Joseph grilling up protein.  Thank Bro!!


SIMPLE WELLNESS TIPS!!!

 

I have repeated these two tips tons of times.  Plan out meals and plan out training sessions.  Do not make either one of these a guessing game all of the time.  Put time aside a couple times a week to set up meals for yourself.  PACK SNACKS AND LUNCH!!  Find a routine that you can fit into your schedule.  Start off with what you "Think you can fit into your schedule" and work off of that.  Always remember that by not planning to succeed you are planning to fail, PERIOD!!!

 

*For more fitness advice, follow me on Instagram @gregqfitness!!

PROPER PUSHUPS

Ask DeFranco's Gym - episode #20: Pec Poppin' Pus…: http://youtu.be/uROJghzp_ug

FITNESS HUMOR!

Can't do much about being ugly, but at least the rest of you can look great!!  Get in shape. 

THE IMPORTANCE OF SELF DEFENSE!!

I will continue to speak on this topic until I am blue in the face.  Don't let reality knock you the fuck out.  In today's world people from all walks of life are receiving instruction on different styles of martial arts.  The popularity of MMA is huge and we are seeing more and more law enforcement officers running into situations where suspects have knowledge of such skills. 

 

If you are a gym rat, don't expect your "ALL SHOW AND NO GO MUSCLES" to scare these people away.  Some of them are up for the challenge.  They know their skills can handle you.  Train smart and train right.

 

In this video I talk about the importance of learning a self defense style and how I got my ass into training.  All the muscles in the world will not always help you when your opponent has skill.  If you are in law enforcement you have no excuses.  What you are taught in the academy is useless, unless you have been practicing it.  Which I know you haven't.  I have spoken about this before and will continue to do so.  Most of us have a family and others that need us around and you are doing them a disservice by not readying yourselves for the unknown.  The unknown is what all of us in law enforcement walk into on a daily tour.  NO EXCUSES!! BE READY!!