Updated November 8th 2025



Warm-up
Core Strength and Dynamic Flexibly 

​I learned this routine while I was watching a physical therapist training an NFL player to activate his hips and lower back mobility. 


I had suffered a herniated disc playing football in high-school and was in overwhelming pain with very limited mobility.

This routine saved my life and no question and helped me with my back pain, and it will make a difference for you no doubt.

This stretching and core workout is fantastic, and I don't see alot of trainers or workouts videos that use this routine so that's a bonus.


Add Jumping Jacks, Running in Place, and Imaginary Jump Rope for a full warm-up.


2 Sets 30 Seconds for each exercise I just added to the warm-up..


Do a total of 3 rounds! No rest in between.
You can do this core and flexibility workout everyday if you're feeling motivated.


Important!
Do this warm-up before doing any workout on my blog!


Also, a side note... this warm-up worked for me with my back pain, but I am no way promising that it will heal your problems as I am a personal trainer and not a physical therapist.


If you have a back injury, please see your dr. to get help. If you do want to use these exercises and you have back problems, get it approved by your dr. or physical therapist.


If you are already healthy, it is a great workout to strengthen your core, work on your dynamic flexibly, and to prevent back problems.
Be resilient!

HIIT Cardio and Abs Day
12/5/24 ​

Do 3-5 Rounds. 30 Seconds each exercise. 
Rest 20 seconds in between each exercise.
Rest one minute in between each round.

​1. Jumping Jacks
       -Starting position: Stand with your feet hip-width apart and your arms at your sides. 
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       -Jump out: Perform a slight bend in your knees and jump your feet out to the sides while simultaneously bringing you arms up and out to your sides, eventually reaching overhead. 

       -Land softly: Land with your feet wide and your arms overhead, ensuring you land with soft knees and your feet pointing forward. 

       -Jump back: As soon as you land, jump your feet back together while bringing your arms back down to your sides to                return to the starting position. 

       -Repeat: Continue this motion for a set period or number of repetitions. 


2. Modified Jump Lunge
       -Starting position: Stand straight with arms on side.
   
       - Jump into a lunge position: Have arms in running position at the bottom.

       - Jump back to starting position:

        -Jump down: Switch legs

 5.  Repeat:

3. Plank
       -Start into push-up position: Move into plank position with forearms holding you up.

4. Modified Jump Squat
       -Stand Straight:
 
       -Jump out: Jump out into squat position with your arms forward.

       -Back to Straight:

       -Repeat.

5. Reverse Sit-ups
       -Start by lying on your back:

       -With your legs straight: Lift your legs halfway up your body then back to the starting position.

6. Crunches 
        -Start on your back: Crunch up bringing your hands to your center and repeat. 
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Turn your dreams to reality! 




HIIT workout #1
7/17/24 

Do 5 sets of 30 seconds each exercise one minute rest in between each round and 20 seconds rest in-between each exercise. 

Add Jumping Jacks, Push-ups, Planks, and Bodyweight Squats. 

 If you need a lower impact workout follow the post in my blog titled low impact workout. ​​
You got that dog in you! Bring it out and bite em in the ass!

 HIIT Workout #2

​Do 3-5 rounds. 30 seconds to 1 minute each exercise.  Rest one minute after each round and 2 minutes after each exercise.

1. Reverse Sit-up on Stability Ball
       -Squeeze core as you are tucking your legs to your center.

2.Push-ups w/ Stability Ball.
       -Tighten your core and squeeze your upper back together on the way down of the push-ups. Use a medium to wide hand placement for the push-up.

3. Tuck-Jumps.
       -Jump up and down and bring your legs to your chest or as high as you can. Swing your arms back as you jump up for momentum.

​4. Twisties.
       - Move your body forward using only your hips and core. Stay off your toes and flat on your feet. Use a good sprinters arm action for momentum.

​5. Jump rope. -Keep feet together and perform standard jump rope.
Focus on small changes now for huge leaps in the future!

Kettle Bell Hiit

5 rounds 30 seconds each exersise. 20 seconds rest in between exercises.

​Add Jump Squats, Jumping Jacks, Sprinting in Place to the workout.

1. Kettle Bell Deadlifts
        - Use a Medium Stance and with 2 hands lift the weight. Make sure you have good athletic posture with no bends in your back. When lowering the weight push your glutes back.

2. Kettle Bell Swings.
        - Start by swinging the weight with one arm and snap your hips forward to use momentum.

3. Push-ups
​ -Use medium arm position and squeeze your upper back together on the way down. Also, keep your core tight.

​Stay focused!

Resistance Bands Strength endurance and HIIT


3-5 Circuits. Rest after each round for 1 minute. 15 reps for the strength training and 30 seconds for the sprinting in place and jumping jacks..

Add jump squats, burpees, planks, bodyweight squats, and lunges in all plains. (THATS FORWARD, SIDE TO SIDE, AND REVERSE LUNGES). Do 30 seconds each exercise with 20 second rests after each exercise for the bonus cardio.

1. Shoulder Press
    -Step on resistance bands and have the band over your shoulder just to the outside.
   -Grab the band and pull your hand up facing straight ahead.
   -Press the bands straight up and control the bands down.

2. Biceps Curl
   -Step on resistance bands and hold the band down and next to your leg with you hands facing away from you.
   -Curl the band up all the way to the front of your shoulder and squeeze your Bicep.
   briefly pause at the top then control the band down back to starting position.
   -repeat on both arms.

3. Upright Rows
   -Stand on band with your arm down relaxed tothe front/side of your leg.
   -Pull the band up with your elbow flared up pointing to the sky to the front of your shoulder.
   -pause briefly, then control the band down and repeat on both sides.

4. Lateral Raises 
   -Step on band with your arm hanging down to your side. 
   -Start by abducting your hand out to the side all the way up to shoulder length.
   briefly pause at the top and then control the bands down back to starting position. Repeat on both sides

5. Front Raisers
   -Step on band and hold your hand down just outside your leg.
   -raise your hand up in front of your body to shoulder length. -Briefly pause, then control the bands back to starting position. Repeat on both sides.

6. Bent over Rows
   -Step on to the bands have your back leaning forward parallel to the ground.
   -relax your arms down just outside your legs.
   -lift up, bring your hands about 3 inches outside your chest and squeeze your upper back together when rowing.
   -briefly pause, control the bands down and repeat.

7. Sprinting is place
   -high knees and good arm action.

8. Jumping jacks.
     -Starting position: Stand with your feet hip-width apart and your arms at your sides. 

       -Jump out: Perform a slight bend in your knees and jump your feet out to the sides while simultaneously bringing you arms up and out to your sides, eventually reaching overhead. 

       -Land softly: Land with your feet wide and your arms overhead, ensuring you land with soft knees and your feet pointing forward. 

       -Jump back: As soon as you land, jump your feet back together while bringing your arms back down to your sides to return to the starting position. 


       -Repeat: Continue this motion for a set period or number of repetitions.  1 minute then repeat for 4 total circuits. Rest one minute in between each round.
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Keep trying! Never give up!

Bonus Workout: Yoga Fusion!
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I started my yoga journey in high-school from my football trainer mg!


He would have us hold the poses for what felt like an eternity!


We focused on mastering the basics and our focus, athleticism, balance, coordination, and flexibility soured to new heights!


I'm not going to have you hold the positions as long as MG instructed us to. But I did put together this fun Yoga Fusion Class you can do in the comfort of your own home based off my experience with my coach.


Also, I got some inspiration and help from my sister when putting together this workout.


She was a certified yoga instructor and has experience teaching classes in Baltimore Maryland.


This routine is simple, but it's a fantastic workout like a yoga fitness class should be.


Repeat this routine for up to one hour if you're feeling adventurous!


You can do this routine every day if feeling motivated.


Click button below for the Yoga Fusion Class


There you have it!

You've completed the free On-Demand Workout Program!


If your confused start at the beginner low impact workout 3-4 times a week and progress to the harder workouts alternating workouts 3-5 times a week. 

Don't make any excuses and make it happen!

Don't forget to breath properly. Do not hold your breath!


Also, do this program for 12 weeks and after the 12 weeks start back at the low impact workout program for a week to recover (find it in the blog) and then reset for another cycle until your happy with your progress.


Take a week off with the low impact every 12 weeks to give your body a chance to recover.


You can do this program year-round.

And remember, quitters never win. You're not a quitter.

You've got that inner strength.

That inner strength that makes you you.

A good mother, son, father, works hard at work every day and has overcome life's challenges with resilience and courage. I'm telling you it's only hard at the beginning when you're deconditioned. 

Once you're in shape you can do the workouts on autopilot.


But remember, you have to push yourself and be in the right mindset. 

You can do it and never give up.



You can also add a regular walking program into with this workout for extra steady state cardio.



If you found this blog post useful and saw results you might find my E-Book the Top Exercises for Athletes interesting.


​I wrote the e-book with my experience as a Certified Personal Trainer through the International Sports Sciences Association and my experience as an assistant speed and conditioning trainer at Curtis Senior High School Football Program as well an in a private track team at the club level.


I break down the top ten exercises you need to excel at as an athlete and I break down each exercise in an easy-to-understand language. Plus, the eBook comes with a more advanced 12-week strength training and cardio fitness program. You can find the eBook in the blog.


I also have a fitness app subscription where you get custom workouts during my 30-day free trial period!


Just request what you want in the group chat feature in the app, and I will get to work right away on your custom workout programs!

If your happy after the 30-day free trial. It's only $19.99 per month for the fitness app which includes a library of On-Demand Workout Videos that I will be adding more workouts to consistently plus it has another blog you get when you subscribe.


Also, if you're in West End Tacoma. I have a special deal for you!

I'm running a Hybrid Training Bootcamp. Some at my condo's tennis court and some online if the weather is bad!

It's only 35 dollars a session and you can bring a friend!


Also, if you pay for the month. ($199). Then you get one free nutrition coaching consultation per week from me, a certified nutritionist (ISSA).

Text 253-882-6385 to schedule. We can train right away.
​
-Coach Austin