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    Our Workouts

    Veterans Day KB WOD


    Thank You Veterans. We couldn’t do what we do without the men and women who’ve served their country, and those who still protect us each and every day. 

    I stumbled upon the below workout after doing a bit of digging and decided to give it a go. 

    The WOD: "The IOWA"

    With a Kettlebell Complete:

    • 200m Suitcase Carry
    • 20 Shoulder to Overhead
    • 35 Kettlebell Swings
    • 50 Goblet Squats
    • 35 Kettlebell Swings
    • 20 Shoulder to Overhead
    • 200m Suitcase Carry


    • Advanced: #70/53
    • Intermediate: #53/35
    • *Fun: You Pick the Weight

    Have an awesome week everyone!

    Much Love,



    Follow @KettlebellExercises Right Now!

    Another favorite account of mine for workout nuggets is @kettlebellexercises. Marcus offers some awesome kettlebell workouts for all levels. Below are some movements I worked into my training today:

    Movement Sequence 1 

    View this post on Instagram

    First part of today’s variety day involved some free flow ground work combined with control. These days are all about exploring movements and positions with a variety of Tools. Today was all about the kb. The traditional getup is a great movement to have in your tool box, but to be honest I rarely use it. Vid 1: double get up into double deadstart half kneeling clean Vid 2: Rotational get up - I’ve been playing with this one since I first started messing with it with @venus2bfab. It’s gone through many versions but this is my favorite. Topped it off with a half kneeling snatch Vid 3: controlled renegade rows with one leg up - bruuuutal for the trunk and all parts involved Since today was a variety kb day there were no reps. Just did a few sets of each movement until I felt it was enough. About 5-10 reps of each thing. Total workout (including a few other pieces) was about 45 min. Up your kb game with the Kettlebell Difference (LINK IN BIO) . . . . . . . . . #kettlebell #strengthbymarcus #kettlebellworkout #kettlebellexercises

    A post shared by Marcus Martinez (@kettlebellexercises) on


    Movement Sequence 2

    View this post on Instagram

    A favorite movement of mine is the renegade row. Not everyone is ready so here’s a few regressions for ya and my favorite intensifier: This is a powerful upper body movement that really gets the entire trunk firing as one unit. 1️⃣ Alternating bent over row 2️⃣ Alternating bent over row with your feet back (prob my most often go to) 3️⃣ Alternating stance 4️⃣ Renegade row 5️⃣ renegade row with contralateral leg lifted (my second favorite) Mix things up on your pull day in the conventional gym or throw these into a circuit with some pressing and lower body work for a powerful full body workout. Ready to up your strength and power with kettlebells while dropping body fat?? Then you’re ready for the Kettlebell Difference! (LINK IN BIO) . . . . . . . . . #kettlebell #kettlebellworkout #kettlebellexercises #strengthbymarcus #thekettlebelldifference

    A post shared by Marcus Martinez (@kettlebellexercises) on


    Movement Sequence 3 

    View this post on Instagram

    Rotation and flow... ONLY try this if you’ve mastered the clean and single arm Rotational Clean. The first video was a double Rotational Clean. The second vid is an alternating Clean I picked up from @swingthiskettlebell This WILL NOT be the bulk of your work. Don’t try to go heavy. Don’t hit PRs. This is for amplifying the effects of Rotational flows and building timing/coordination. I love when people message me “well you don’t need kettlebells to build coordination”. No shit. Buuuuut this is fun (to me). Plus you get the added benefit of building a strong ass grip, resilient shoulders, and a solid trunk. Ended my session with a few sets of these with the Rotational get ups (a couple posts ago) Give it a whirl and make sure to tag me to potentially get featured in my stories or on my page! Get started on the Kettlebell Difference! I don’t have flows like This in there BUT when you master the fundamentals you gain the skill and confidence to experiment and play with all sorts of movements! (LINK IN BIO) . . . . . . . #kettlebellexercises #kettlebellworkout #strengthbymarcus #kettlebell #thekettlebelldifference

    A post shared by Marcus Martinez (@kettlebellexercises) on


    Thank you for reading and have a killer weekend!

    Much Love,


    Descending Ladder Workouts

    Last week during a workout with a buddy, we did a descending ladder as a finisher. 

    I've become a fan of this style of training because it is quick and efficient, yet you can still throw some weight around depending on how you are feeling. 

    If you do not know what I am talking about, a descending ladder is when you start with your top set of reps for an exercise for the first set (ex 10) and then the next set you move to 9 reps, then 8, all the way down to 1. You can do them as one exercise or multiple exercises in a circuit style. Personally, I like doing a triset. 

    Here are a few of the recent descending ladder's I have done in a triset fashion. Starting with 10 reps for each and making my way down to 1....

    1. TRX Row (with legs straight and feet against the wall) 

    2. Push-Up

    3. Rope Slams


    1. Trap Bar Deadlift 

    2. Pull-Up

    3. Glute Bridge


    1. KB Swing

    2. KB Push-Press

    3. Shoulder Taps


    1. KB Goblet Squat

    2. Gorilla Row

    3. Bodysaw


    Hope you enjoy these!


    Kettlebell Date Night


    View this post on Instagram

    Happy #humpday! I have received dozens of messages with people asking me how I manage to get everybody to do the flow together. As you see in the video I do the flow with them and I quarterback them through the whole flow step by step! we also drill each individual movement that makes up the flow for 30 second intervals. That way you are comfortable with exercises when you do the flow! #legacybjj #legacylosangeles #kettlejitsu #kettlebell #kettlebells #kettlebellkings #kettlebellflow @kettlebellkings #kettlebelltraining #funtionaltraining #onnit #onnitacademy #bjj #bjjworkout #brazilianjiujitsu #jiujitsu #machadobjj #machadojiujitsu #bodyweighttraining #bodyweightworkout #bodyweight4bjj #p90x #crossfit #crossfitkettlebell #vegan #vegetarian #govegan #veganlifestyle #plantbased #plantbasedathlete

    A post shared by SoCal Sensei Joey Alvarado (@kettlejitsu) on


    Had a wonderful evening with some kettlebells last night.

    I went with my own thing and just flowed through movements but I love referencing @kettlejitsu (video above) for kettlebell flows that will compliment my BJJ.

    The kettlebells and I went through the below rounds together:

    5 Reps Per Side X 5 Rounds

    Single Arm Swing, Single Arm Clean, Single KB Front Squat, Single Arm Push Press, Single Arm Row

    Between each round I did an aggressive 10 calorie ride on the airdyne bike

    Moved on to some high rep (30) Cable Face Pulls (during which I changed up the pull angle), right into Tricep Press Downs (15) X 3 Rounds.

    Keep Crushing Pedestal Lovers!


    Granite State Fitness Visit

    Granite State Fitness Visit

    Here is my workout from my visit at Granite State Fitness in Manchester, NH.

    Warm up activation exercises followed by 3 rounds of 30 pulls on ERG for calories. 

    We went through 4 stations with two exercises at each station done in EMOM style. 1:30 rest between stations. 

    A1- 8 Bulgarian Snatch (4 each)

    A2- 16 Staggered Stance Med Ball Slams ( 8 each)

    B1 - 60 Foot Sled Push

    B2 - 16 Burpees to 2" target

    C1 - Depth Drop to Lateral Wall Ball Slams (4 each)

    C2 - 16 Staggered Stance Wall Ball Tosses

    D1- 8 Chest to Ring Pull-ups

    D2 - 16 calorie Bike Sprint