If you followed the Kettlebell Warrior 30 Day Challenge in real time, today marks the last workout…If you saw it through to the end, well done! I’m sure the gains you made physically and mentally are ones that you’re damn proud to now possess! As I’m sure you’ve put together though, the journeys not over yet. It’s only just begun… If you like what we’ve been doing and want to continue with an even MORE aggressive and effective daily systematic approach, then month 2 (and beyond) can be continued with our insider program. https://www.skool.com/kettlebell-warrior-academy And to kick things off with that I’m hooking you up with TWO killer incentives that are exclusive only to those that had the balls to see things through to the end of this initial 30 day plan. First, if you join the insider group today, you’ll get a FREE bottle of my Warrior Pre-Workout (normally $79/bottle). If you’re strapped for time and energy like a lot of us busy dads and business men are, this stuff is an absolute GODSEND! It’s saved my ass many a times when I felt like I couldn’t muster up the juice to even get started on a workout, and I know it’ll do the same for you! Sign up today, and not only will you continue on the daily journey that you started up 30 days ago, but you’ll do so with the help of this killer pre-workout for FREE! Think of it as a gift from me to you for continuing to “show up” to work, and show faith in me as your coach!!! And second, if you sign up now, you’ll get locked into the special introductory membership fee of $97/month instead of the $179/month that will be charged moving forward. Thats almost 1/2 off! Can’t beat that!!! Just my way of taking care of you guys who will have blazed the trail for so many moving forward in the future… And here’s the best part, not only will you receive that free bottle of the pre-workout and an exclusive introductory discount membership fee (which by the way can be cancelled at any time at no cost to you), but you’ll get WAY MORE bonus features with this insider edition.

Date: March 3 🗓️ Pre-Workout Prep: - 🚴‍♂️ 45 mins on the bike, channeling my inner Tour de France rider (spoiler: I was NOT!) 😅 266 Cal burned! 🔥 - 🤸‍♀️ Mobility: Stretched like a sassy cat waking up from a nap. 🐱💤 Slow, deliberate, and a little bit extra. 😉 Today’s Workout: - 💥 50 kettlebell swings (32 kg!) to kick things off and remind my body who's in charge! 👑 Seriously, that's a workout on its own! 🤯 - 🔄 Rounds Completed: 9 GLORIOUS series! Yes, NINE! 🤩 Because why not? 🤷‍♀️ Exercises: 1. 💪 Single Arm Clean: 24 kg felt like a breeze! 💨 28 kg, you’re next! I’m coming for you! 😈 2. ⚖️ Anti-Lateral Flexion Reverse Lunge: 5 reps per side with 24 kg. Trying not to tip over was the real challenge! 😅 Core engaged? ✅ Balance? Barely. 😬 3. 🏋️‍♀️ Single Arm Sumo Deadlift: 32 kg? Felt like lifting marshmallows! ☁️ Dead-easy-lifts, am I right? 😂 4. 🚶‍♀️ Single Arm Farmer’s Walk: 30 m (100 ft) per arm. Easiest part of the day! Could’ve walked to the grocery store with these! 🛒💪 Post-Workout: - 😌 Cool Down: Stretched like a lazy cat in the sun. ☀️ After 9 rounds, I deserved it! 🙌 Notes: - ⚠️ 24 kg cleans were just a warm-up! 28 kg, consider this a warning! 🚨 - 🤣 Deadlifts at 32 kg were too easy! Might need to start lifting small cars! 🚗💨 - 🚶‍♂️ Farmer’s walk? More like a stroll in the park! Could’ve done it blindfolded! 🙈 Next Steps: - 🚀 Upgrade to 28 kg for cleans! Let’s do this! 👊 - 🐘 Maybe add a 40 kg deadlift… or a small elephant. 😜 - 📈 Farmer’s walk with 32 kg next time! 24 kg is too boring now. 🥱 Overall Impression: - 💥 9 rounds of pure badassery! Crushed it like a grape! 🍇💪 Who needs moderation? Grit and a questionable sense of humor for the win! 😂🏆 Final Thought: - 🎬 If this workout were a movie, it’d be called “Coach @Chandler Marchman did this to me: The Rise of a Legend.” And yes, I’m the legend. 😎👑 #WorkoutMotivation #FitnessGoals #DeadliftDay #KettlebellWorkout #BeastMode #NoExcuses #GymLife #Legendary 🌟

When it comes to the type of training that yields fast sustainable and bad ass gains, it’s all about intensity with your fundamental movement patterns. That said things don’t have to be boring and mundane just because you’re doing the basics. Take one of the most powerful fundamental movement patterns there is: vertical pulls. To spice it up so that you don’t just get size and strength gains in your back, biceps, rear delts, and forearms, but also really beef up your grip strength, I like doing the movement from a towel. This is just one of multiple different ways through the use of all different movement patterns that you can improve the speed and degree of whatever gains you’re looking for with your training. Get creative with your training through little intensity tactics like this infused into your workouts and I promise your workouts will cease to be stale and will yield better results. Hands up. Keep Fighting! P.S. Sorry about being MIA the last week. Just getting over a VISCOUS case of flu. Anyway, full steam ahead moving forward!

You say – Total Body… I say – Total Body and Soul. :-D Pre-workout Ritual: Crushed 50 swings with a 32 kg kettlebell. Felt like a Viking warming up for battle. Today's Workout: (no jokes, that was tough) - Double Arm Thruster: 5 reps per round with a 24 kg kettlebell in my palms. My legs were screaming, but I pretended they were cheering me on. - Alternating Rack Reverse Lunge: 5 reps per side with the 24 kg kettlebell. My legs wobbled like jelly, but I stood tall like a flamingo. - Alternating Iso Row: 5 reps per arm with the 24 kg kettlebell. My back felt like Michelangelo sculpted it. - Rack Carry: 30 meters with two 24 kg kettlebells. My grip held on for dear life, but I made it without dropping it (victory!). Performance review: - 8 rounds completed instead of the prescribed 3. Yes, I overdid it, but hey, who’s counting? (Spoiler: I am, and it’s 8.) - I rested for 2 minutes between rounds to catch my breath and AGAIN question my life choices. Heart Rate Analysis (Post-Training): - Zone 5 (Maximum): 159 bpm – My heart briefly considered leaving my body. - Zone 4 (Anaerobic): 141-158 bpm for 11 min 22 sec – I was literally a human rocket. - Zone 3 (Aerobic): 124-140 bpm for 17 min 32 sec – Steady as a tortoise on a mission. - Zone 2 (Easy): 106-123 bpm for 17 min 4 sec – Recovery? More like “pretending to recover.” - Zone 1 (Warm Up/Recovery): 88-105 bpm for 4 min 51 sec – My heart whispered, “Please stop.” Funny Observations: - My average heart rate was 126 bpm, but my max hit 158 bpm. That’s the exact moment I realized I might actually be part cheetah. - Total time: 1 hour 5 minutes and 12 seconds of pure sweat, tears, and questionable life decisions. - My resting heart rate post-workout was 74 bpm, which is basically my heart saying, “I’m too old for this.” PS. 50 swings with 32 kg bell to finish the session — sure, mate, bring it on… Overall Impression: Today’s session was tougher than explaining Wi-Fi to my grandma, but I survived. My heart rate zones looked like a rollercoaster, and my body feels like it’s been hit by a truck (in the best way possible). Can’t wait to do it all over again!

Another day, another grind. Here’s the lowdown on today’s session, complete with sweat, swings, and a few questionable life choices (looking 👀 at you, double snatches from yesterday). WARM-UP: THE CALM BEFORE THE STORM 🌪️ A. Bike Session: 45 minutes of moderate pedalling. My legs were like, “Oh, this is nice,” but little did they know what was coming. B. Dynamic Stretching: Leg swings, hip circles, and the World’s Greatest Stretch made an appearance. My hips were looser than my grip on reality after the first round of snatches. PRE-WORKOUT RITUAL: SWINGIN’ LIKE A WARRIOR (who needs coffe if you can swing like crazy)🤪 - 50 Unbroken Swings at 32 kg: Because nothing says “good morning” like trying not to collapse after 50 consecutive kettlebell swings. My glutes are officially awake and slightly angry. THE MAIN EVENT: 60 MINUTES OF PAIN AND GLORY Circuit: 1. Single Arm Snatch at 24 kg (5 reps/arm): Who thought it was a good idea to follow up yesterday’s double snatches with single-arm snatches today? Spoiler: It wasn’t me. My shoulders are now questioning all my life decisions. But I looked at the workout description twice. 2. Anti-Lateral Flexion Squat at 32 kg (5 reps/side): These squats were humbling. My core was screaming, “Why are you like this?” while my legs were like, “We’re just here for the ride.” 3. Suitcase Deadlift at 32 kg (5 reps/leg): Felt like a fancy traveler lifting my imaginary suitcase, except the suitcase was trying to crush me. 4. Single Arm Farmer’s Walk at 32 kg (30 metres/arm): Nothing says “functional strength” like awkwardly waddling across the gym while trying not to drop a kettlebell on your foot. But… The other people were staring at me respectfully while doing their machine-supported leg extensions (losers 😆 ). Rest: 60 seconds between rounds. Just enough time to question my life choices and then get back to work. Rounds Completed: 8-12x (I lost count around round 5 because my brain was too busy screaming at me). FINAL THOUGHTS