“Crossfit” or circuit training with rings, pull-ups, push-ups, and kettlebells. A great way to keep your heart rate up and work an array of muscles. A dynamic workout that will get you cut!

Cross fit. Oh, yeah. All right, kids. It’s cold outside, but it’s cold inside. Right, let’s train. All right. We want to pick three specific disciplines; rings, calisthenics, and kettlebells today. Here’s number one. You do these in a circuit. That’s the best way to do it. It creates different dynamics in your heart rate, in your lung oxygen uptake, and your strength training.

Number one is you just hold your body up. Get your rings, and just hold still. Now by doing that it engages this and this. Hold for maybe a minute. Then Magic Mr. Cameraman to me, watch this. Guerrilla tactics all the way. [growls] We’re going to do [bangs twice] a pull-up. So what we’re going to do is do a pull-up, and then drop down and do a pushup. Goes like this. Then, step back, step down, bang, push up. Do, maybe 10-15 of those. Then, Mr. Magic Cameraman…

By the way, Gary’s back, in here. Still snow outside, we are going to do some floor attacks, kettle bell floor attacks. Here are how these go, back flat, curl them up, get ready, bang. Start punching. All right. Now, the cool thing about that is, this really finishes the whole body. I am going to stand up Mr. Cameraman.

Take 10 minutes, 15 minutes, start at point A, 10 wraps, 10 wraps, 10 wraps, 10 wraps, 10 wraps, 10. Do it for 10 minutes. Each week, change the dynamics of it. Pick a different discipline, all of this stuff in here, you are going to see throughout the next set of logs; how to use it, what to do with it, the BOSU or the Swiss ball of BOSU, the staff, the mace, you name it.

Let’s look forward to our next one, shall we?