Category Archives: Exercise Tips

Building the Perfect Backside

“I am my own experiment. I am my own work of art” – Madonna

“Backs are to lifters what biceps are to bodybuilders.” – Randell J Strossen Ph.D

In the workout world your backside is called your Posterior Chain!  It’s all the muscles from the base of your skull to your Achilles tendons.

I am going to teach you a key exercise to build the perfect ass a.k.a “glutes” and lose dramatic amounts of fat.

This will maximum strength and sex appeal in minimal time, the posterior chain is where you should focus.

Exercise move:  Kettlebell SwingDumbbell.pdf

When starting out use a 26 pound KB, then move up to 35#, then 44#, then 53#

Your goal is to do 75 consecutive repetitions at one time.  In the beginning break it down into 3-4 sets with a 60 second rest period, until you reach 75 reps.

It will test your cardiovascular conditioning, my suggestion ditch the treadmill or elliptical trainer for a month.

Workout #1
Work up to 75 reps, 2-3 times a week, such as Monday, Wednesday and Friday.

Workout #2
Tabata KB – Have a partner time you for 20 seconds on and 10 seconds rest for 8 rounds, which is a 4 minute workout. It’s fairly tough so make sure you’re proficient in the move first.

Here are a few guidelines:

  • Stand with your feet 6-12 inches outside of your shoulders width on either side, each foot pointed outward at 11 and 1 o’clock
  • Keep your shoulders pulled back back (retracted) and down to avoid rounding your back
  • The lowering movement (backswing) is a sitting-back-on a chair movement, not a squatting-down movement.
  • Do not let your shoulders go in front of your knees at any point.
  • Imagine pinching a penny between your butt checks when you pop your hips forward. This should be a forceful pop, and it should be impossible to contract your ass more.

Watch my brother Craig who is Russian Kettlebell Certified (RKC)


If you have any questions let me know.

I would like to here your results.

700-Muscle Building Reps in 5 Days!

“80% of your motivation derives from your expectations.”  -Howard Gardner Another 5-Day Challenge for you!! Lets stay consistent and get this one done! If you have questions simply leave a comment below. Click here to download workout

600-Muscle Building Reps in 5 Days!

Chad here, I trust you had an awesome weekend! Another week for consistent action! Remember … Thanksgiving doesn’t mean skip your workout! Give many thanks to everything in your life!! “Some people don’t do well simply because they don’t feel well” –  Jim Rohn –> Download your workout

500-Muscle Building Reps in 5-Days Challenge

See Rules to Compete Continue Reading

Most Common Mistake in Exercising

The most common mistake or misconception is that you have to make it hurt to get the job done. This is far from the truth. In fact,”training to failure, is training to fail!”. You must get healthy from the inside out. The last thing you want to do is build bigger biceps with the nutritionContinue Reading

Strategies for Fat Loss

How YOU can burn fat faster and more efficiently?

What does it take to burn more fat?

OK… follow along with me.

When we workout we use both fat and carbohydrates for energy.Continue Reading

Core Training Help

Need Help with your Core Muscles? These are some random questions to consider… Possible food allergy or sensitivity could be a reason. Possible digestive issues going on. The most common are: wheat, wheat gluten and dairy. Eliminating these foods will reduce inflammation which will correct the mind- body function. Did you have surgery such asContinue Reading