Ron teaches flexibility, agility, core power, and strength. True cross training that will hit everything and give you a great workout. Feel great and get in shape using these simple tools of the trade.

Three ball Charlie. Does this look like you over the holidays? I bet it does. Look down. The tools of the trade for today? Look up. The mace? The cheap ass wheel? The kettle bell? Let’s start with the cheap ass wheel, shall we? All right. Let’s move all this stuff out of here. These things I love. Everybody throws them away, and puts them in the closet, or ignores them, or puts them in the garage sale for 50 cents.

Get a bunch of them. I think we’ve heard this one before, but we’re going to do a little trilogy here. This is your new little workout. Get into your motorcycle position, a mild right crouch 45 degrees on your chopper. Ease down, keeping your back straight. Come all the way down. Three Ball Charlie’s mouth is full of oranges. Bring Three Ball Charlie and your balls back up to the parallel, boom, and down, and up.

It’s imperative you keep your arms locked and straight. When you are doing these, see that, you’re not bending. You’re not doing all this kind of crazy stuff. Lock and load, sink nice and easy, boom, and then right back up. The cartoon sounds, feel free to make them.

From there, let’s say you do 5 of those, 10 of those. Then our new toy, the Mace, brought to you from my friends at Onnit. O-n-n-i-t, more about them later. This is about 25 pounds, 20 pounds, something like that. I don’t know.

We’re going to create a cardio strength training dynamic. Just like you would shovel, you take your Mace, you’d sink down, you pull it up. You sink down, you pull it up, you sink down, you pull it up. To amp up the intensity, sink down, wham, pull it up.

Now switch sides. You don’t want one side bigger than the other, that looks bad. Same thing, squat, up. You’re squatting. The weight, the bicep is pulling up just like you’re digging a ditch. Just like that, nice.

Then, get that safely out of the way. Lastly but not leastly, what? Good old snatches. Right? Wham! They work better than anything, swing switch Wham! Maybe 10-15 of those, and then pull that routine for 10 or 15 minutes.

Flexibility, agility, core power, dynamic stress, dynamic workout, strength. Pure power and strength, flexibility. True cross training, real cross training, pretend cross training at the gym with the gym stuff. This is like cool stuff. Start really getting physically fit, start really getting in shape, start really picking out stuff that makes sense.

Maybe it’s the jump rope, maybe it’s the perfect push ups, maybe it’s the BOSU, maybe it’s some kettle bells, maybe it’s two of these black lollipops [laughs] Yeah buddy, and my cameraman’s gonna get educated today. [claps] Let’s check back outside, let’s back to me. Yeah, still winter. See you later.