Here is a recent burner from the man cave:

Start your session with a few minutes of rhythmic warm-up. High stepping and twist jumps are a few standards to get the blood pumping.

Once you’re sufficiently warm, load up your barbell and find the kettlebells or dumbbells that you want to use. Today’s circuit entails forward lunges, single arm preacher curls, and single arm thrusters.

Once you’ve jammed through four rounds of those three movements, move on to the cool-down. See what you think of the side plank with your lower leg raised. It adds a nice abdominal burn. Some uneven push-ups are the last bit of punishment to round-out the workout.

How I did it:

• 125 lb for barbell forward lunges
• 30 lbs for single arm preacher curls
• 50 lbs for the single arm thrusters.

You’ll see that the rest of the workout is straight forward, with some fun handstand wall walks, and one of my favorite single leg lifts. If you’re someone who likes trail running, winter mountain sports, and other adrenaline-fueled activities, single leg drills MUST have a place in your training. Balance, stability and coordination are paramount for outdoor athletes, so don’t skip these single leg deadlift to overhead raises. They might be awkward, but man, are they AWESOME. Go kick some butt.

If any of these skills feel out of your league, try swapping them with these alternatives:

• Handstand wall walks = substitute with pike push-ups or jackknife push-ups
• V-ups = stop half way and do a simple tuck-up (pull your knees-to-chest)
• Spiderman push-up = basic push-up, eccentric push-up, or chest-elevated box push-up

How I did it:

• 125 lb barbell back squats
• 40 lb kettlebell for single leg deadlift to overhead raise