Damn. Been a crazy weekend. Yesterday was a super busy caffeine-infused work fest. Long day of morning training sessions at the PIT, the spent a few hours shooting a bunch of new training videos for my membership site (don’t forget to subscribe to the YT channel!). I didn’t get home until much later in the day.

Ran some errands, came home, had a couple glasses of Knob Creek to ease my brain, and hit the computer again to write some emails, catch up on work for the gym, uploading videos, making tweaks to my websites – all while helping Kim watch my 15 month old daughter 🙂

Although it seems like I got a ton done, there’s one thing I missed. Training.

By the time the day was all said and done it was after midnight, I was feeling good (thanks, bourbon) and it was time for bed.

I woke up today feeling great! Mia, not so much. She was a little cranky after breakfast and was by the sound of her whining, it was time for a nap. I put her down, caught up on some more emails and decided it was time to finally get my legs and shoulder workout in.

Now, most of my my workouts involve 1 or 2 body parts in a hybrid bodybuilding fashion. That means bars, dumbbells, and body weight training.

I save the fancy stuff (tire flips, kettlebell circuits, sleds, sandbags) for my conditioning days. Except for today.

She’s down for a nap. I have 30 minutes, a 28kg kettlebell, a couple 25 lb dumbbells, and a sandbag that I made. How can I work this?

Here’s what I did:

5 Sets, 12 Reps Each
Kettlebell Swings
Sandbag Squats
Dumbbell Shoulder Press

4 Sets, 8 Reps
Sandbag Lunges
Side Lateral Raises

3 Sets Max Reps
Calf Raises
Dumbbell Upright Rows

*Muscle building tip: If the weight you have access to is too light, slow the reps down. Count to 3 or 5 for the negative portion of the rep.


Sometimes the perfect workout is simply making due with what you have at that very moment.

Even if it’s a Sunday.
Even if you’re watching the kids because your wife’s away.
Even if you don’t have access to ideal types of equipment that you’d like.
Even if you only have 30 minutes.

Do something.
Do the work.

If you’re looking for a complete muscle building workout solution for every muscle group that will show you how to train no matter what equipment you have access to, check out my Badass Workout Bundle. They’ll be no excuse to NOT get something in when life throws you a knuckleball.

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