In this video, coach Amber Zuver shows a quick complex where all you do is swings and squats Here's the Breakdown: 1 Swing 1 Squat 2 Swings 2 Squats 3 Swings 3 Squats 4 Swings 4 Squats 5 ...

In this video, Coach Ryan Zuver from First Capital Gym demonstrates a 1 minute kettlebell complex that consists of: Clean & Presses x 5 Squats x 5 Clean & Press x 5 Squats x 5 Depending on your ...

In this video, First Capital Gym coach Amber Zuver demonstrates a double kettlebell complex that consists of: Double Swings x 3 Double Cleans x 3 Double Press x 3 Double Squat x 3 Depending on your fitness level ...

In this video, First Capital Gym member Bella shows 1 set of a conditioning protocol virtually anyone can do. 15 swings on the top of the minute. Example: Start at the top of the minute and swing for ...

Let’s say, you had trouble doing some of the workouts above, no problem, we got you covered. Here’s an example of a workout you could if you can’t swing. Enter your text here...There you have it! I hope ...

Example of 1st and 2nd Complex Set of 5: Guys: 16-24 kg bellWomen: 8-12 kg bellOne of my favorite Biggie lines. In this workout, you’ll be doing a complex in a ladder format. To break it down easy, ...