Download the 6 Week Kickbutt Bootcamp  in PDF to view offline or print:

“You can have results or excuses. Not both.”  Arnold Schwarzenegger

Change Your Story.

What’s your story that you tell everyone and yourself when you talk about exercise?

Is there an excuse in there?

I’m here to call you out and tell you it’s time to tell a different story about Exercise, fitness and health. One where you win and feel the power and energy you’ve been looking for to live a better life.


Required Equipment: 5-10 lb. Dumbbells, Yoga/Workout Mat, Light To Medium Tension Resistance Band (Buy On Amazon)

Only 1 round of the warmup exercises:

  1. Sun Salutations 10 reps
  2. Flying Hamstrings 5+5 left and right
  3. Squat Stretch 10 reps
  4. Tripod 10 reps alternating
  5. Runners Stretch 10 reps alternating

2 rounds of each combination:

  1. Side Shuffle Squats 12 reps
  2. IK Pushups 3+3 reps
  3. 1 Leg Glute Lift 8+8 reps
  4. Plank Step Thru 8 reps

REST 2 Minutes

  1. 1 Leg DB Side Raise 10+10 reps left and right
  2. Hot Potato Squat 20 reps
  3. Lunge DB Diagonal Reach 10+10 reps left and right
  4. Dumbbell Side Plank Reach 8+8 reps left and right

REST 2 Minutes

Resistance Band

  1. Core Stability Band Reachout 10+10 reps left and right
  2. Tricep Dips/Bodyweight Dips (Advanced) 10 reps
  3. 1 Arm Band Pull/Rear Lunge To Band Row Knee Up 10+10 reps
  4. Circle Pushups(Advanced) 4+4 reps OR Circle Walk

REST 2 Minutes

  1. 1  Leg Bent Over Row 10+10 reps left and right
  2. Alternating Dumbbell raise/With Lunge 10-20 reps
  3. Hammer Bicep Curls 20 reps
  4. Salute Reach Plank/Salute Reach Pushup/Renegade Pushups(Advanced) 10 reps

Only 1 round of the Abdominal exercises:

  1. Elevator Plank 10-20 reps
  2. Pike Cross Touch 10-20 reps
  3. Side Plank Crunch 5+5 reps left and right
  4. Scissor Kicks 10-20 reps
  5. Scissor Splits 10-20 reps



The PDF download contains video links for all exercises and includes more details on the routine.

Can I do these workouts without a gym?

Yes, absolutely but you will need some 5 or 10 pound dumbbells a yoga mat and a Resistance Band.

A pretty small investment compared to a health club membership.

Click on the button below to know the truth and start your journey:

 Fitness Motivation

If you know me, you know I can help you find your motivation. If you haven’t been successful in the past it’s because you didn’t do the one thing that really matters….

Consistently turn up for your workouts.

“Patience, persistence and perspiration make an unbeatable combination for success.” Napoleon Hill

If you are ready to get started on changing your story and your fitness mindset tap below to get started….

Ian Kelley Personal Trainer

 More Energy and Power…..

 Nutrition Protocol-Intermittent Fasting 16/8

Let’s face it, energy is everything, and if  you don’t have it you’re not really living. What if there was a way you could have more energy, easily lose body fat and still eat the foods that you like? I’m here to tell you this is not to good to be true. It really works.

My Nutrition Protocol is Intermittent Fasting 16/8 which means you eat within an 8 hour window and do not eat for 16 hours. You get my Nutrition Plan for Success and all the details on why and how to do Intermittent Fasting in my Nutrition Protocol.

If you are ready to dive in and get started tap below….