Here's a quick workout you can squeeze in if you're short on time. You can also use it after a Power/Ballistics focus workout to increase work capacity: Set an Interval Timer for 2 minutes: Do the complex on one side, then immediately to the other side. This will take roughly 60 seconds. Rest for the remainder of the round. Repeat for a total of 5 Rounds (10 mins). If time permits, do a more rounds! With a quick warm up and stretch you can get a full body workout in under 20 mins!

Hey guys, here’s just a quick video showing roughly what you should be using for your creatine. The recommended dose is typically 5 g but obviously body weight sex and age can all play a factor into that A better method is to use your weight as a starting point. So if you’re 80 kg you take 8 grams, if you’re 100 kg you would take 10 g etc. Also keep in mind that women generally have lower creatine stores, so supplementing can be even more helpful. Two of the concerns when taking creatine have always been in regards to hair loss or kidney issues. Two recent studies have come out showing that it does not cause hair loss, and the only issue regarding kidneys is if you already have problems with your kidneys. If you have healthy kidneys, then there’s no negative effects. Hair Loss Study: https://pubmed.ncbi.nlm.nih.gov/40265319/ Kidneys: https://pubmed.ncbi.nlm.nih.gov/41199218/

Little teaser for the elbow class I uploaded. It’s in the Foundations Course (Offense section)