Tony G Total Body Workout @ CORE

Posted on August 29th, 2017 to Barefoot Training

Last week we had the pleasure of training at Tony Gentilcore’s facility CORE. If you are ever in the Boston area definitely check it out. 

We filmed a series to help mitigate knee and back pain and we are excited to share it with you in the coming weeks. In the meantime we wanted to share our total body workout.

Keep ditching your shoes and building your base and let us know how your crush session goes! 


A1) Glute Bridge – 3×10 Seconds

A2) Plank – 3×10 Seconds

B) 90/90 Shin Box – 30 Seconds

C1) Deadbug – 10 Big Breaths

C2) Bird Dog – 10 Big Breaths

Repeat 2-3 Times


A1) Staggered Stance Rotational Landmine Snatches – 2-3 Reps Per Side x 3 Sets



A2) Kettlebell Swings – 8-10 Reps x 3 Sets


Here’s how to set up for a proper KB Swing. Top video (AKA: the pickup-n-go-and-make-my-eyes-bleed approach): a casual pick up with poor spinal position followed by a shimmying of the hips back and forth in order to get momentum going. It’s awkward. Stop it. Plus the bell dips below the knees. A kitten dies. You’re a big jerk for performing your swings this way. Bottom video (AKA: the hike-n-go-now-we’re-talking approach): bell is a few feet in front, tilt it towards you with your chest up. Hike that sonofabitch and then violently thrust your hips so that the bell is propelled in front and there’s a momentary instant where it “floats.” Return bell as close to groin as possible or without harming your future offspring. The universe is now happy.

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B1) Trap Bar Deadlift – 3-5 Reps x 5 Sets


Grindy 600 pound trap bar PR @ 180 lbs bw ????: @sdavies38 @pedestalfootwear #6bills #deadlift #kcsc #pedestalpr

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B2) Lateral Glute Walks w/ Band – 10 Reps Per Side x 5 Sets



C1) Kettlebell/Dumbbell Reverse Lunges – 6-8 Reps Per Side x 3 Sets


⛈THUNDER & LIGHTNING CONTRAST TRAINING⛈ Pairing strength and power ???? moves for the same movement pattern or muscle group is one of my favorite time-efficient metabolic bodybuilding techniques. Try these 2 pairings for wheels of steel: 1️⃣Loaded Box ???? Squats/Unloaded Box ???? Squat Jumps 2️⃣Loaded Lunges/Unloaded Lunge Jumps A pair of 15-20 lb dumbbells would wreck most women and a pair of 25-50 lb dumbbells would murder most men. These pairings are part of “LOWER BODY WORKOUT 3” from my new GAINZ 2.0 program, a 28-day minimal equipment muscle-building program. Get the full workout with sets, reps, rest, etc. and access the entire program at (direct link in my bio). I add a new 28-day GAINZ (and SHRED) program every month for my members. #TheDailyBJ #NotAPornSite #AllBJNoBS #Legs #LegWorkout #LowerBody #LowerBodyWorkout #Glutes #Hamstrings #Quads #Dumbbell #DumbbellWorkout #HomeWorkout #HomeWorkouts #ContrastTraining #BJGaddour #Squats #BoxSquats #Lunges #MetabolicBodybuilding

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C2) Standing Rows w/ Band – 12-15 Reps x 3 Sets



We hope you enjoy!

Much Love,

The Pedestal Guys

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