How To Improve Your Knee Strikes

CKO Trainer tip!

The knee is one of the most beneficial yet underutilized strikes. A proper knee strike uses your nearly every muscle in your body including your cardiovascular system.

However these benefits only occur if done properly.

Here’s the tip – slow it down! Yes slow the “speed” down and focus on power. Focus on driving your knee all the way through the bag while simultaneously pulling the bag into you!

Give it a try it is a game changer. 💪🏼


Who you voting for? The Kristina Willson Interview

In this episode Garett interviews 2.0 Next Level Fitness’s newest personal trainer Kristina Willson. The conversation starts off about the importance of goal setting then quickly turns into a discussion about the state of our health care system and our current Presidential candidates. This interview is a lot of fun!

You can hear the podcast below. However, please subscribe to the Team Renon Podcast on iTunes and leave us a review.

Kristina Willson (Center)

Kristina Willson (Center)

Show notes:

Michael Moore article “Trump Is Self-Sabotaging His Campaign Because He Never Really Wanted The Job In The First Place

Recommended Documentary with Noam Chomsky – Requiem for the American Dream

Book recommendation – Magicians of the Gods by Graham Hancock


1 + 2 = FUN! Kettlebell Workout # 7

If you are short on time, I have a challenging kettlebell workout that will work your entire body and leave drenched in sweat and gasping for air in less than 30-mins. After finishing this workout you might change the name to 1 + 2 = BUTT KICKED.

This workout consists of:

  • 5 cleans + 5 press + 5 squats + 5 press + 15 swings.

This workout is a flow. This means you don’t set the kettlebell down during the cleans, press, squat, and press.

This is how it works:

Start with the right arm, do 5 right-arm cleans, then 5 right-arm press, then 5 squats (right), then 5 right-arm press. Set Kettlebell down and then immediately begin 15 two-hand swings. After the 15 swings rest for 30-secs.

Then proceed with the left arm.

After the left arm is complete, repeat using both hands at the same time. This would be considered 1 round.

This particular workout calls for two rounds. Take note of the weights used and the time till completion.


Workout 3 “2, 4, 6, 8, who do we appreciate…”

This work out is a pyramid workout. It is 9 rounds total. The pyramid is 2, 4, 6, 8, 10, 8, 6, 4, 2, for example:

  • Kettlebell swings
  • Goblet Squat
  • Floor clean (each side)
  • Explosive Pushup

More detail:


Round 1 – 2 Swings, 2 Goblet Squats, 2 Floor Clean (each side), 2 explosive Push-up

30-sec rest

Round 2 – 4 Swings, 4 Goblet Squats, 4 Floor Clean (each side), 4 explosive Push-up

30-sec rest

Round 3 – 6 Swings, 6 Goblet Squats, 6 Floor Clean (each side), 6 explosive Push-up

30-sec rest

Round 4 – 8 Swings, 8 Goblet Squats, 8 Floor Clean (each side), 8 explosive Push-up

30-sec rest

Continue until you finish the pyramid

30-Min Kettlebell Workout

Short on time? Here is a quick (30-min) kettlebell workout that can be done anywhere (home or gym)…

Here are the details of the workout:

Kettlebell Workout 1


7-min AMRAP (As Many Rounds As Possible) – 2, 3, 5 Press (each side) + 10 Goblet Squats

  • More detail – 2 press with the right arm, then 2 press with the left arm, then 10 Goblet squats. Then 3 press with right arm, 3 press with left arm, 10 goblet squats. Then 5 press with right arm, 5 press with left arm, 10 goblet squats. Then start over again (2, 3, 5) continue non-stop for 7-mins. Count and record how many rounds you complete.

Rest 1:30

7-min AMRAP – 5 Windmill (each side) + 12 Swings (Hardstyle)

  • More detail – 5 windmills with right, 5 windmills with left, then 12 hardstyle swings for as many rounds as possible in 7-mins. Count and record how many rounds you complete.

Rest 1:30

7-min AMRAP – 5 clean and squat (each side) + 5 explosive pushups (2 sec hold at bottom)

  • More detail – 5 clean and squat (swing clean preferred but floor clean is OK) with right, 5 clean and squat with left, then 5 explosive push-ups with 2-sec hold at bottom. Count and record how many rounds you complete.

 Rest 1:30

5-min (Finisher) – 5 snatches (each side)

  • As many (snatch) reps as possible for 5-mins. Do 5 snatched on the right, then 5 snatches on the left. The goal is to go for the entire 5-mins without putting the kettlebell down. Your forearms will be ON FIRE!!! Count and record how many snatch reps you complete.

Goals of workout:

  • Maintain good form through out workout
  • Count and record reps or rounds and each time you do the workout try to improve your “score”.
  • Once the workout seems relativity “easy” select the next size Kettlebell (“bell-up”)
  • Have fun and push yourself