30 Days of Premier Home Workout Programming – A PDF Download


What’s up Iron Crew Fam!  I’m pumped to announce the launch of my first workout program!  It’s called Iron Crew – At Home, and is a compilation of 30 high intensity workouts designed for you to do at home, with minimal equipment.  Inside this 65 page downloadable program you will find 30 unique workouts from start to finish.  Each workout is 1 hour long and includes a specific warm-up and cool down based on the day’s exercises.  Also included in this program are exercise descriptions, workout tips, rest day advice, and more!

When it comes to crafting workouts with minimal equipment, it takes an experienced fitness mind to be effective.  That’s where I come in.  These workouts provide ways to build strength, improve cardiovascular conditioning, and enhance muscular endurance.  All you need for this program is a pair of dumbbells, a kettle bell, and a bench or chair to step up on.  If you don’t see results from this program, there is a MONEY BACK GUARANTEE, no questions asked.

Check out Iron Crew – At Home now!


During the winter/spring of 2020, the COVID-19 virus spread across the world.  With no vaccine available at the time, the majority of the world was either in full lock down or “shelter in place”.  People were going stir crazy inside their homes.  With nowhere to go, nothing to keep their mind occupied, and tons of pent up energy, people needed exercise more than ever before.  

People who had never exercised were now interested in being active.  The problem was, every gym was closed and people needed to workout at home.  With little to no equipment, people were running out of ideas of what to do with their daily fitness program.  

That is where I came in.  At the time, I had 25 years of fitness experience.  Between my competitive football career, college degree in Kinesiology, and career as a CrossFit Head Coach, I already had a plethora of tools in my fitness toolbox.  

I began tapping into my creative brain to formulate workouts that were not only effective for strength and conditioning gains, but were interesting and fun.  Let’s face it, it’s pretty dang boring to be doing a bunch of push ups and sit ups on your living room floor.  We need our home workouts to be engaging, different, and something that will get you out of bed in the morning.  

So I went to the drawing board and this is what I came up with.  Fun, exciting, and effective workouts that get your heart pumping and veins popping!


Here is an example of the type of workouts included inside Iron Crew – At Home

Warm Up

5 Sets

  • 20 Groiners (10 each side)
  • 15 Russian KB Swings
  • 10 DB Bent Over Rows
  • 5 Inch Worms


5 Sets

  • 15 DB Deadlifts
  • 12 DB Hang Power Cleans
  • 9 DB Front Squats
  • 6 DB Strict Press
  • 10 “6 count” Burpees

* Rest 1:00 between each set

* DB’s should be light enough to do each set without placing them down.  The Burpees are “6 count”, meaning you must hit each of the following 6 positions.  From a standing position…squat and place hands on ground, sprawl into a plank, perform a push up, pause at the top (plank), kick both feet back up into a quarter squat, then jump off the ground.  No flopping, no stepping back, and keep your feet at hip width the entire time.  These are PERFECT burpees.

Beginner – Increase rest period to 2:00 between sets.

Intermediate – Increase rest period to 1:30 between sets.

Advanced+ – Decrease rest period to :30 between sets.

Modifications:  Modify Burpees to Up-Downs as needed.

Cool Down

2 minutes of each…

  • Seated Crossed Shin (right leg in front)
  • Seated Crossed Shin (left leg in front)
  • Lying Supine Twist (right side)
  • Lying Supine Twist (left side)
  • Plantar Fascia Stretch


For less than $1 per workout, you can have your guide now!  Get your Iron Crew – At Home program now!


If you want a customized program based on YOUR individual needs, I’d love to work with you! To learn more, click HERE!


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