Product Taster | Coached Home Workout System

Firstly, let me draw your attention to the photo (left). Back in April I was asked to help a local fitness company out with their photos to market their training equipment and amazing new website.  Metal Rhino in based in Belfast and I was honored to be their first guest blogger. I did an exclusive article and video about improving your KB Swing, called: “Tweak Your Swing, Not Your Back“. Hope you’ll check it out.

Now on with business:

Over the years, I have seen common problems that folk who train at home face:

– Knowing where to start

– Knowing how to structure a workout and training program

– And knowing how to progress so that your results don’t halt


I decided a while ago that I really wanted to create an online system that would allow you to train better from home and tailor it to my readers – after all, you come here because you enjoy this style of training, right? *grins*

This isn’t just a downloadable program PDF – it is going to be like a wee club that like-minded people join to work at their fitness goals from where they are at – both geography-wise and starting-point-wise (too many hyphens).


But there are different options.  Imagine a training room that had several different doors:

Door Number 1 – Complete Newbie: This is where you can start – come with me, while I show you the ropes.

Door Number 2 – You have been doing various home workouts (dvds, blogs, maybe you’ve tried programs) but you have fallen off the wagon and need help refocusing your sights on your goals.  Let me take care of the training schedule – you just show up and put the effort in and get to reap the benefits of progression and consistency.

Door Number 3 – You’re an experienced Trainee, but you’re looking for a change of pace, or your circumstances have changed that mean you are now training from home (maybe you have young kids, your gym fees are too high, or you simply hate venturing outside during the cold winter months)… then I have the perfect set of challenges for you!

Today’s workout is a way for me to show you how I will film the workouts.  I am hoping you’ll leave a bit of feedback so I can make it the best I possibly can given my resources.

This system is not closed from the creator (moi) and I will be on hand to add material to help you with hurdles along the way.  I’ll provide and participate in a mini forum to help answer questions and help support you along the way.


While these options may seem like “one-size-fits-all”, they are not.  Why? Because there is no such thing!  What these “generic” programs *will* do for you is complete a little bit more of your fitness picture.  Depending on where you are starting and where you intend to go, you will manage to reach some point of the target you are aiming for – it might not be a bull’s eye, but it will teach you something about where you need to aim next.  I am not able to make you promises or impose on you what you will get out of this system… I know you will improve something along the way and more than likely get stronger, more competent and fitter – with a wider knowledge-base, but I can’t promise that you will be “shredded” or “cut” or that you will see “amazing” results, what ever that means.  

 Like most things around here, it will be a pretty real experience from the get-go: commitment to a goal to complete the program and overcoming various challenges along the way, while learning a little bit more about your self and gaining a lot of insight along the way.   

You see, each of us (especially those training from home) will often have high expectations: expectations that you will look similar to me, or your old college photo from 15 years ago.  Each Program will last 12 weeks, and I will only deal with the training and mindset aspects of this. Therefore, you must adjust your expectations and accept that some improvements will be made, but the journey is far from over.


Is that a bleak sales pitch, or what? haha!


What I am selling you is guidance and support to help you learn the fundamentals of strength and conditioning from home.  I am selling you the idea that, actually, you *can* make great progress without access to a gym and it can be fun and very successful.  There is no pressure to live up to any expectations apart from those which you impose on yourself.

May I make a strong suggestion that your only expectation be to recognize what you can do, the things you like and what currently makes you happy. Don’t worry about what you don’t yet have. Each workout will be a chance to learn something new: whether that is through a “good” performance or a “not-so-good” one.  I want you to experience all the wonderful ups and downs of trying to reach a goal that can’t be reached – wait, WHAT?

Let me explain: Unless you learn to accept that you have great ability and beauty *already* built in, then you simply won’t notice when you are actually reaching your goals. Nia Shanks kinda just wrote about this on her blog – and I contributed a wee video for it.

Now, let me show you the workout 😀

The Workout


Superset the following:

1a) KB Reverse Lunge: x8 reps (each leg)

1b) Push-Ups: x 8 reps

1c) Inverted Row: x 8 reps

Now set your Gymboss Interval Timer for 9 cycles of 20 seconds rest and 35 seconds effort. Complete 3 rounds:

1) Thruster (right)

2) Thruster (left)

3) Roundabout Swing


Finish with:

– Single Farmer’s Hold: 3×30 seconds (each side)


Firstly, I hope you enjoy the workout and secondly, please leave me your honest feedback on this idea 🙂




  • August 28, 2013

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