Amp up your workout with Kettlebells and rings. These are some monster exercises that will help with strength, flexibility, agility and cardio. And stay until the end to see Ron’s new tattoo!

There was a guy at my door selling CrossFit magazines. I think you know what we did. OK, this is the Tai Chi saber. We’ll get to that later. Let’s incorporate a little martial arts into this. This is the horse stance. OK? Just like this.

If you want to amp that up, grab yourself about a 20 pound kettlebell. Hold it straight in. Push it straight out. In, out, in out. Don’t move here. Boom. Killer, killer thigh routine. It’s also very cardio. You want to keep moving back and forth. Out, back, out, back. Stay there for about 30 seconds to a minute. I mean, monster bad ass.

Then, your power component, your kettlebells strength component…low reps but consistent for about a minute, clean. Lock and lower, sink, press, hold, down, clean…Nice. Sink, press, down. Nice and easy.

Now, Mr. Cameraman, we have got to go that way, because we are going swimming. Come on, Deputy Dog…

All right, we work with the lacrosse swimmers, we needed to develop a way to really increase their strength without bulk. This really gets everything, this is the way to really finish off any workout.

Any of these combinations, finish with this, add it a little add on, monster. Get your rings six-eight inches off the floor, get into a push up position, that’s a monster. Swing one arm out, then the other, then the other, then the other, then the other, then the other.

Then what you can do, both out, both back, down, up, out, back, down, up, stroke, stroke. Now, let me tell you, that’s a monster. You definitely want to work this as much as possible. These are really good to work. You can’t really overdo it, because this really is CrossFit. It’s strength, flexibility, agility, cardio, whatever that means. We’ll talk about that, et cetera, et cetera.

Can’t you just see my new tattoo? Yeah, baby. All right, that’s enough of that you crazy kids. Get out of here.