Awake & Alive

Exercise of the Day

Exercise of the Week: Sled and Sandbag Combo
carries drags heavy sandbag sandbag Sled

Exercise of the Week: Sled and Sandbag Combo

Having a great workout doesn’t have to be complicated.  It can be as simple as crawl, drag, lift, and carry.

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Macebell Exercises: Spears, Gravediggers and Pendulums
Gravediggers Macebell Pendulum Swings Spears

Macebell Exercises: Spears, Gravediggers and Pendulums

Macebell exercises will do more for you than just make you strong, they’ll awaken the ancient warrior that lives within you. Here are three Macebell exercises to challenge your core, shoulders and inner spirit.

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Bodyweight Exercise: 8 Primary Benefits of Sprinting
Sprinting. Benefits of Sprinting

Bodyweight Exercise: 8 Primary Benefits of Sprinting

Sprint training is an incredible tool for improving your health and physical fitness and can be done in a fraction of the time that jogging requires. Because sprinting is difficult and requires considerable will power, it can also develop mental toughness and help relieve stress. Check out this quick video and list of the 8 primary benefits of sprinting

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Kettlebell Exercise: Kettlebell Carry Variations
Kettlebell Bent Press Kettlebell Exercise

Kettlebell Exercise: Kettlebell Carry Variations

The Kettlebell Carry is a great exercise for building a strong upper body; as well as strong, powerful hands and forearms. The most common variation is the Farmer’s Carry, where you hold the bells down by your sides, but there are numerous variations you can do to change the muscles you want to focus on. Some Kettlebell Carry variations focus on shoulder strength, while others challenge your core and balance.  

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Kettlebell Exercise: How To Do The Kettlebell Bent Press
Kettlebell Bent Press Kettlebell Exercise

Kettlebell Exercise: How To Do The Kettlebell Bent Press

The Kettlebell Bent Press is one of the most, if not thee most awesome looking Kettlebell exercises when performed properly with a massive Kettlebell. Not only that, the Kettlebell Bent Press is without a doubt one of the best Kettlebell exercises for building shoulder strength; as well as a strong stable core. The Kettlebell Bent Press is also incredible for opening up the thoracic spine helping to improve overall mobility.

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Sandbag Exercise – Lateral Sandbag Drags
Sandbag Drags Sandbag Exercises Sandbag Workout

Sandbag Exercise – Lateral Sandbag Drags

Lateral Sandbag Drags are an excellent exercise for building stability in the core. They are also great for engaging the lats and shoulders during the dragging of the bag, so the exercise can have a direct carry over to a lot of other exercises like pull-ups and presses. Here is a breakdown of how to practice the drag.

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Bodyweight Exercise: Beginner Plank Variations
Bodyweight Exercise Core exercises Plank Variations Planks

Bodyweight Exercise: Beginner Plank Variations

Planks are one of the most incredible core exercises you can do. Not only do they engage the front part of your core, but they also require full engagement of nearly every muscle in the body; especially the glutes, hamstrings, low back, shoulders, traps, etc. Use these basic plank variations to begin training this great exercise.

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Bodyweight Exercise: Neuro Grip Push-ups
Bodyweight Exercise Neuro Grip Push-ups PUSH-UPS

Bodyweight Exercise: Neuro Grip Push-ups

Neuro grip push-ups are incredibly difficult, but are a great way to stimulate the entire nervous system. Neuro grip push-ups engage every muscle from your hands to your glutes in order to keep you stabilized through the movement. Here are some tips for training this incredible exercise.

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Kettlebell Exercise: The Goblet Squat
Kettlebell Exercises Kettlebell Goblet Squat

Kettlebell Exercise: The Goblet Squat

The Goblet Squat is an iconic kettlebell exercise that combines the benefits of the squat movement with the unique dimensions and features of the kettlebell. It allows you to build core strength and endurance while working on your lower body at the same time.

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Unstable Swinging – Sandbag Swing Variations
Sandbag Exercises Sandbag swing Sandbag Workout

Unstable Swinging – Sandbag Swing Variations

Like its kettlebell and steel club cousins, the sandbag swing is a ballistic hinging exercise that works the entire body. However, the sandbag swing works the core and grip strength to a much greater degree due to the instability and shifting weight of the bag. Here are three basic variations to mix in with your Kettlebell and club training.

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Steel Club Swing: 3 Variations For Power and Stability
Steel Club Exercises Steel Club Swing Steel Club Workout

Steel Club Swing: 3 Variations For Power and Stability

Steel Club exercises like the swing are excellent for building power in the posterior chain and core. Single-handed steel club swings are especially good for the core, as they challenge the bodies natural desire to rotate during the backswing. Here are three different steel club swing variations to try.

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Steel Club Hip Drill for Jiu Jitsu and Submission Grapplers
Hip Exercises Hip Mobility Steel Club Steel Club Exercises Steel Club Workout

Steel Club Hip Drill for Jiu Jitsu and Submission Grapplers

All people, especially those into submission grappling or jiu jitsu need to have strong and mobile hips that can be utilized from all angles and with rotation. This steel club hip drill has many sports specific adaptations, but also has many therapeutic benefits everyone can experience.

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15 of the Best Steel Club Exercises
Steel Club Steel Club Exercises Steel Club Workout

15 of the Best Steel Club Exercises

Steel Club exercises are a great way to improve fitness and overall health. Some of their many benefits include: increased range of motion in the shoulders, elbows and wrists, increase strength, and increased athletic ability. If you are new to club training, start by mastering these 15 steel club exercises.

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Kettlebell Shoulder Exercises for Strength and Stability
Kettlebell Exercise Kettlebell Shoulder Exercises

Kettlebell Shoulder Exercises for Strength and Stability

Kettlebells are a great tool for training the shoulders. Here are 3 kettlebell shoulder exercises for building strong, stable and healthy shoulders.

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Lateral Kettlebell Swing and Ski Swing
Kettlebell swing variations kettlebells Lateral Kettlebell Swing Ski Swing

Lateral Kettlebell Swing and Ski Swing

We actually have two kettlebell swing variations in this video. The lateral kettlebell swing and the ski swing. Both work on lateral and rotational stability and power. These are a great way to mix up you routine and challenge your body and core from different angles.

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How To Perform the Sandbag Bent Row
Back Exercises sandbag Sandbag Bent Row Sandbag Exercise Sandbag Fitness

How To Perform the Sandbag Bent Row

The Sandbag Bent row is a great exercise to build the upper back, the biceps and shoulders as well as create some core stability.

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Kettlebell Lunge Variations for Strength and Balance
Kettlebell Exercise Kettlebell Lunge Leg Exercise

Kettlebell Lunge Variations for Strength and Balance

The Kettlebell lunge is a great movement for building incredible leg and core strength. Kettlebell lunges are also great for improving balance and overall athletic ability. Use these variations to improve your overall athletic ability.

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Animal Ability: 1-Arm Savickas Press
Savickas Press Shoulder Exercises

Animal Ability: 1-Arm Savickas Press

The Savickas Press is an advanced pressing exercise that is executed in a seated position. The 1-Arm Savickas Press requires incredible core stability, so it is as much an oblique and ab exercise as it is a shoulder exercise.

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Al Kavadlo: Progressions for Doing a One Arm Push-Up
Al Kavaldo body weight exercises CALISTHENICS one arm push-up PUSH-UPS

Al Kavadlo: Progressions for Doing a One Arm Push-Up

The One Arm Push-Up is a great way to build upper body strength. As is the case with most calisthenics, you can do one arm push-ups anywhere. Check out Al Kavadlo as he shows you a couple of progressions to help you master this movement.

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Real Life Deadlift: The Rotational Sandbag Deadlift
Core exercises Obliques Rotational Deadlift sandbag Sandbag Deadlift Sandbag Rotational Deadlift

Real Life Deadlift: The Rotational Sandbag Deadlift

The Rotation Sandbag Deadlift is an exercise that fully utilizes the freedom a sandbag provides as a training tool. The rotational deadlift adds complexity to your hinge pattern and creates a realistic load simulation that works for real life.

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Steel Club- Wheel Cast Progression
Core exercises shoulder exercise Steel Club Wheel Cast

Steel Club- Wheel Cast Progression

Steel clubs are a great tool for developing grip, core, and shoulder strength. The Wheel Cast Progression builds rotational strength and is awesome for the obliques. The Wheel Cast Progression is also the beginning step to doing a Wheel Cast.

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Indian Clubs – The 10 Best Exercises
bulletproof shoulders Indian Clubs Shoulder Training

Indian Clubs – The 10 Best Exercises

Indian Clubs are an excellent tool for maintaining upper body joint integrity. The fluid motions created by using these 2 lb. clubs can increase mobility in the upper back, shoulders, elbows, and wrists. Here are my Favorite 10 Indian Club Exercises.

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A Better Lunge: Kettlebell Overhead Lunge
kettlebell Kettlebell Exercises Kettlebell leg exercises kettlebell overhead lunge Lunge

A Better Lunge: Kettlebell Overhead Lunge

The Kettlebell Overhead Lunge is a great way to hit the legs and the shoulders at the same time. The shoulders work to stabilize the weight overhead, and because the weight is overhead the lunge and balancing is more difficult. The core is also involved to a much greater degree with this variation.

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Muay Thai Push-Up aka Behind the Back Clapping Push-Up
CALISTHENICS clapping push-up Muay Thai Push-up Push-up Push-up Variations

Muay Thai Push-Up aka Behind the Back Clapping Push-Up

Muay Thai Push-ups are an alternative name for a behind the back clapping push-up. These require a tremendous amount of explosiveness, strength and shoulder mobility. Give them a try even if you can only do one!

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Steve Maxwell: Kettlebell Windmill Overhead Squat Complex
Kettlebell Exercise Kettlebell Overhead Squat Kettlebell Windmill Steve Maxwell

Steve Maxwell: Kettlebell Windmill Overhead Squat Complex

The kettlebell windmill and overhead squat are highly complex movements that require flexibility, coordination and a solid core. The kettlebell windmill and overhead squat both improve hip mobility, back function and core strength. The windmill is also great for hamstring strength and flexibility. This video by Steve Maxwell demonstrates how to use the two together for an intense little circuit.

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Bulletproof Shoulders: Steel Mace Swings
bulletproof shoulders grip strength Macebell Macebell 10 to 2 Macebell 360 Macebell swing Macebell training shoulder exercise Shoulder health Steel Mace strength

Bulletproof Shoulders: Steel Mace Swings

Very few tools are as good for building strong bulletproof shoulders as the Steel Mace. Likewise, I can think of no two exercises that benefit the shoulders more than the 10 to 2 Steel Mace swing and the 360 degree Steel Mace swing.

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Explosive Pulling Power – Clapping Pull-Up
CALISTHENICS Clapping Pull-Up explosive training grip strength plyometric Pull-up Challenge PULL-UPS strength

Explosive Pulling Power – Clapping Pull-Up

The Clapping Pull-Up is an explosive plyometric pulling exercise for the upper body. There are few exercises that require as much explosiveness as a Clapping Pull-Up.

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Build Incredible Grip Strength – Towel Pull-Up
grip strength Pull-up Challenge PULL-UPS strength Towel Grip Pull-Up Towel Pull-up

Build Incredible Grip Strength – Towel Pull-Up

The Towel Pull-Up really works grip strength and grip dexterity. If you want a kung-fu grip that will translate to almost any other strength feat and enhance your training overall you need to add Towel Pull-Ups to your program. 

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Single Arm, Single Leg Battle Rope Plank
abs Battle ropes core Core exercises fat loss FITNESS plank single arm single leg plank

Single Arm, Single Leg Battle Rope Plank

If you are looking to work your core like never before try the Single Arm, Single Leg Battle Rope Plank. Seriously, you will never do a crunch again!  

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Basic Battle Rope Exercise Techniques

Basic Battle Rope Exercise Techniques

Battle Ropes are a phenomenal tool, but before you get started you should learn some of the basic techniques so that you will optimize your training experience.  Check out these battle rope exercise tips.

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Tips for the Kettlebell Clean and Press
Benefits of Kettlebell Training kettlebell kettlebell clean and jerk Kettlebell Conditioning Kettlebell Exercises long cycle mass shoulders strength

Tips for the Kettlebell Clean and Press

Very few exercises tax the whole body like the Kettlebell clean and press using two kettlebells. This exercise really gets the heart rate up and uses almost every muscle. The kettlebell clean and press is a great way to add some conditioning to your training program.  

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Pistol Squat + One Arm Push-Up Combo
Bodyweight Exercise Bodyweight Fitness BODYWEIGHT TRAINING CALISTHENICS IDO PORTAL Movement one arm push-up pistol squat

Pistol Squat + One Arm Push-Up Combo

The Pistol Squat plus a One Arm Push-up is a conditioning movement combination used to promote strength endurance and metabolic conditioning.  

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Outlawed Exercise – Barbell Overhead Press
Barbell Build Mass mass OLD MAN STRENGTH old school strength Overhead press shoulders strength STRENGTH TRAINING weightlifting

Outlawed Exercise – Barbell Overhead Press

If you want to build massive strength and big shoulders you need to spend some time under the barbell moving some iron. Pressing strength is one of the most neglected areas of training. The Overhead Press is the king of shoulder strength. Don’t ignore this lift.  

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Burpees – Everyone’s Favorite Full Body Cardio
Bodyweight Exercise Bodyweight Fitness BODYWEIGHT TRAINING Bodyweight Workout Burpee burpees cardio Core exercises

Burpees – Everyone’s Favorite Full Body Cardio

Love them or hate them Burpees are a great full body exercise that works a lot of muscle groups and elevates the heart rate. Make sure to keep the form tight! Also you can do burpees anywhere so there is no excuse not to do them. 

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Lizard and Other Crawling Exercises
Bear Crawl Crawling Exercises LIZARD CRAWL Spiderman Crawl

Lizard and Other Crawling Exercises

Crawling Exercises are a great full body workout. You can do these exercises almost anywhere even if you don’t have a ton of space. Crawling Exercises not only improve coordination, but also strengthen the core and improve our cardiovascular conditioning and overall athleticism.

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Bold and Beautiful – The Crossover Whitley Getup
Crossover Turkish Get Up Crossover Whitley Getup grip strength kettlebell sledgehammer STRENGTH TRAINING strongman training tgu Turkish Get Up

Bold and Beautiful – The Crossover Whitley Getup

The Crossover Whitley Getup is another very challenging variation of the crossover get up. This variation adds the old time strong man feat of taking a hammer to the nose and back to upright. The Crossover Whitley Getup is for the bold. 

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Axle Clean and Jerk
Axle Clean and Jerk Clean and Jerk grip strength STRENGTH TRAINING strongman training

Axle Clean and Jerk

The Axle Clean and Jerk is a classic strongman exercise. The axle makes the grip much more challenging and this is not your typical clean and jerk. These are brutal. Check out this quick video by Elliot Hulse. 

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Screw Push-Up
CALISTHENICS Grappler injury prevention MMA mobility Push-up Variations Screw Push-up stretching warm up

Screw Push-Up

The Screw Push-Up is a strength mobility exercise to help prevent hyperflexion of the elbow. This is a great exercise for grapplers and MMA fighters. Check out this step by step explanation by Steve Maxwell.

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Pistol Squat
CALISTHENICS leg day leg exercises mobility pistol squat sitting all day stretching warm up

Pistol Squat

The Pistol Squat is a tremendous single leg exercise that requires high levels of both strength and mobility. Learning to master the pistol squat takes time and practice. Follow Steve Cotter’s steps in order to master this awesome exercise.

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Thoracic Bridge
Hip Mobility mobility Shoulder health shoulder mobility sitting all day stretching Thoracic bridge Thoracic mobility warm up

Thoracic Bridge

The Thoracic Bridge is my go to exercise for a quick warm up or just general mobility. The Thoracic Bridge stretches the hip flexors, opens the shoulders, and adds much needed rotation to the thoracic spine. If you sit all day you NEED to be doing this exercise! If you want more freedom and less pain you NEED to be doing the Thoracic Bridge.

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Tips for the Kettlebell Press
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Tips for the Kettlebell Press

The Kettlebell Press is a great way to build upper body strength. These tips will help you be successful with the kettlebell press.

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Hip Flexor Exercises For Explosiveness
Animal Ability Hip Flexor Hip Flexor Explosiveness martial arts MMA power Striking

Hip Flexor Exercises For Explosiveness

Try these hip flexor exercises for building explosiveness. Building hip flexor explosiveness is critical for athletes especially martial artists. In particular strikers would benefit the most from increasing hip flexor explosiveness.

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Two Handed Mill with Short Mace
Grappler Mace Macebell MMA short mace Shoulder health Two handed Mill

Two Handed Mill with Short Mace

The Two Handed Mill with the short mace is one of those exercises that you just can’t do with a long mace. Grapplers can benefit tremendously from the two handed mill and using the short mace allows you to go heavier. This exercise is excellent for grip and shoulder strength.

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Sandbag Swing Complex
Movement sandbag Sandbag Exercise Sandbag Fitness Sandbag snatch Sandbag swing snatch squat

Sandbag Swing Complex

The Sandbag Swing is done like the kettlebell swing, but with a slightly wider stance. In this video Chip Conrad from Body Tribe demonstrates the Sandbag Swing and then moves seamlessly to the snatch and squat for some real fun.

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Forward Roll from Kneeling
Forward Roll gymnastics martial arts Movement parkour rolling tumbling

Forward Roll from Kneeling

The forward roll from a kneeling position is a safe and easy way to begin to learn the basics of tumbling. Doing the forward roll from kneeling helps build confidence to progress to rolling from standing.

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Rotating Squat Lunge
CALISTHENICS kicking MMA mobility Movement muay thai power rotating squat lunge Squats

Rotating Squat Lunge

Enhance your kicking power in MMA, Muay Thai, Kickboxing and full contact Karate with this Calisthenic Leg Exercise. The rotating squat lunge combines two base exercises and takes you through an intense progression to enhance your leg, core and hip strength, all while adding to your rotation and pivoting mobility just like you do when throwing your power kicks.

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Halfmoon Snatch
halfmoon snatch sandbag Sandbag Exercise Sandbag Fitness

Halfmoon Snatch

The Halfmoon Snatch is a dynamic way to change up the snatch. By driving and rotating simultaneously the sandbag transfers from one side to the other while going overhead. This is great for building rotational power.

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Crossover Turkish Get Ups
Crossover Turkish Get Up kettlebell mobility Movement Turkish Get Up

Crossover Turkish Get Ups

The Turkish Get Up is one of the staples of kettlebell lifting. Cross-over Turkish Get Ups are a variation that challenges the shoulders and core even more.

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Shinbox Switch With Hip Extension
Hip Mobility HIPS mobility Mobility Drills MOBILITY TRAINING Movement Shinbox Switch

Shinbox Switch With Hip Extension

The Shinbox Switch with Hip Extension is a great movement to open the hips and increase mobility. Adding in the hip extension hits the always troubled hip flexors. The orb of tension keeps the core tight.

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Animal Walks
ANIMAL MOVEMENTS LIZARD CRAWL Mobility Drills MOBILITY TRAINING

Animal Walks

Animal Walks are a great warm-up or stand alone workout. They are incredible for mobilizing the joints and improving coordination.

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Wrist Push-ups
Bodyweight Fitness BODYWEIGHT TRAINING CALISTHENICS exercise of the day Push-up Wrist Push-up

Wrist Push-ups

While an exercise like push-ups on the backs of your hands might seem totally insane, the wrist push-up can make your wrists incredibly strong if implemented gradually after a solid foundation of strength has been established. Get comfortable with other push-up variations like diamonds, knuckle push-ups and fingertip push-ups, then give this a try.

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Progressive Planche Exercises
BODYWEIGHT TRAINING CALISTHENICS exercise of the day feat of strength gymnastics life goals planche

Progressive Planche Exercises

Want to learn how to Planche? Watch these progressive planche exercise variations that will help you acquire the strength you need to finally do one!

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