The Happiest Gym in Maine

Almost three years ago, I got a text message from my big sister asking me if I could train her and her friend to get ready for a Tough Mudder, a 12 mile obstacle course that they admittedly were a little afraid to do. She asked if, at 5:30am two times a week, I could put them through the ringer.

I was all on board except for the 5:30am part, but because I love my sister SO MUCH, I said of course.

And just like that, a week later, the first “official” Hybrid Fitness workout would take place.

The First Hybrid Fitness Class

There were four of us in a super small room that I had bartered for as our temporary gym. If I weed wacked my friend Sherry’s lawn, then I could use the space! It was a pretty sweet gig. I used my lawn mowing money to purchase new equipment, and moved what I had from my parents garage here as well. (I had been stockpiling equipment for years).

The First Hybrid Fitness Gym

After two weeks of my early morning workouts, my sister Torey and her friend Michelle came up to me and told me something that would change how I thought about gyms and working out forever.

They told me, “Hunter, we’ve also been working out at another class while working with you. Our other class is great, and we love the instructor. However, it’s like an episode of mean girls. We get looks, and nobody really talks to us. When we are here with you, we don’t feel like we’re being judged. We can just be ourselves.”

I didn’t realize that that happened in workout classes. Me always being a decent athlete in high school, I never really felt out of place. But if that happened to me, or if I even heard about that happening, then I definitely wouldn’t want to work out at a gym!

It opened my eyes to all of the men and women being left out. I’m sure they were afraid of the exact same thing that Torey and Michelle had experienced – Cliques and Drama. And we thought we graduated high school!

It felt like a calling for me, and I knew I wanted to help those people who needed it most.

Slowly but surely, we started to grow our classes… and 3 years later, we’ve impacted 500 men and women through our workout classes in our fun, judgement-free setting. This all takes place at our gym on Thomaston Main Street.

Don’t they all look a little too happy for a 5AM class?!


Why do people come?

People come and see us for a number of reasons. They have fitness goals, and we have great workouts that produce amazing results. We are very proud of that.

Other people come for reasons other than just getting in shape.

Sometimes people have life changes that can put them in a dark place.

We take the time to sit down with every one of our members in a Strategy Session before they start, so we can hear your full story. Not everyone tells us everything in the beginning – and we aren’t pushy.

Sometimes its not until a few months down the road that we hear about the real reasons people come.

We take the time to listen.

Being able to help those who are going through a tough time has been such a gift to me, and I couldn’t do it alone.

We have such an amazing team of trainers and staff here at Hybrid Fitness who have the biggest hearts, and care for people so much.

That’s exactly why I wanted them to join the team.

No matter who you work with here, you will be in great hands.

The Gym that Gives Back

Recently, as our gym as grown, my role has changed from helping people directly to teaching and managing our staff. This change has had an effect on me, also sometimes bring me to a dark place.

What made me so happy in the past, coaching our members, doesn’t happen as often now. Although I love being a coach to our trainers and “running the business”, it’s not quite as fulfilling.

But, I have made this role change because I will always do what I believe is best for our gym – and also myself.

This past weekend, our gym entered the inflatable 5k. Being around all of the positive energy from members picked me up, and reminded me of why I do this. In fact, I hate calling them members. They are truly my friends.

Those same people who I have sat down with to dig deep into their goals and problems, rose ME up.

It goes back to something we’ve always preached here.

You can’t do it alone.

No matter what your goal is – you need a team. You need people who can keep you going even when things get tough.

And this weekend I realized what changes need to happen for myself and for Hybrid Fitness so that we can continue to positively impact peoples’ lives.

Probably the LEAST important thing about Hybrid Fitness are the workouts.

It’s the Positive Energy. Its how great the people make you feel. It’s the feeling of knowing you are cared for and that someone always has your back.

We are constantly evolving here… and now we are going to take things to a whole new level.

Many of our members call the gym their second family.

So it’s time we started acting like one.

All families have family gatherings – so that’s what were going to do.

Around the holidays, we’ll throw parties! If there aren’t holidays, we’ll find something to celebrate! We’ll drink wine and do paint nights. We’ll dress up dorky and do ridiculous exercises. We’ll have field trips to exotic destinations.

Come party with us – meet with me and the team, and we will give you the happiest gym experience you will ever have.



P.S. Below are what some of my friends have said about why they love Hybrid Fitness.

P.P.S. If you love Hybrid Fitness – share this post with your friends!

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Exercise Tutorials Strength Training

Dumbbells vs Barbells for Fat Loss

I once heard the saying – “If your workout programming is the same as it was a year or two ago, you’re probably not doing a good job as a trainer”. Our members at Hybrid Fitness certainly have seen some changes in programming over the past few years – and it constantly changes as we:

  • Get smarter
  • Have access to different and new equipment
  • Have more or less space available to us
  • Have higher or lower attendance in our classes

One of the most effective changes we have made is moving to more dumbbells and kettlebells and less barbells in our large group classes. I want to share with you why we’ve made the changes, and how this has benefited our members.

Whenever we do make changes at Hybrid Fitness, we always keep the most important thing in mind – and that is… as our membership as a whole, what is the main goal?

Is it to be power lifters?

Is it to be as healthy as possible?

Is it drop fat?

Is it to look better?

Is it a combination of these things?

I would say it is certainly a combination of things. The high majority of our members what to:

  1. Burn Fat
  2. Add Lean Muscle
  3. Look Better
  4. Feel Better
  5. Be Healthy

And improve in those five categories in a safe manner.

While there are certainly some exceptions to this (we have some members who want to get super strong), we still have to keep in mind who we are. We are a gym for the every day person who wants to get in better shape and can do that In a fun, judgement-free environment.

Now don’t get me wrong, we have some strong men and women at our gym. We certainly do prioritize resistance training. The way we are doing it, however, has changed.

Keeping our main goal, fat loss, in mind – here is the reasoning behind our programming changes.

Less Barbells, More Dumbbells

1. Dumbbells Are Safer

Bottom line, dumbbells are safer. In a large group setting of 10+ people where you may or may not have a spotter, you are not going to get pinned under a bar if you don’t complete your repetitions. Furthermore, the majority of dumbbell movements are much less technical than barbell movements. The more technical the movement is – the more chance there is for error, and with a large amount of members in one class, it is very hard to make sure everyone is completing the repetitions with proper form – especially with a single trainer.

2. Transition Times Between Exercises Are Quicker

When it comes to fat loss, having your heart rate up is key. If you can keep you’re heart rate up and do strength training at the same time, you can really make some awesome progress in a reasonable amount of time. With barbells, there is much more transition time between exercises. Because you have to switch weights and put clips on, you are unable to go straight from exercise to exercise. With dumbbells, you can simply drop the dumbbells on the ground and pick up heavier ones. They are already preset and ready to go. This allows you to do more work in less time.

3. Progression is Simpler

In order to maximize barbell work, it can take a lot of hands on help to make sure people are progressing correctly. We constantly found that people would struggle with pushing themselves because of fear (a barbell for a person who hasn’t ever worked out can be intimidating), and lack of knowledge in progressing (we put in multiple efforts to educate people but it still wasn’t happening). The only time we were able to have people work optimally is when they had hands on work with a trainer – and again, with 10-15 people in a class, it’s very hard to give everyone that personalized guidance. Because many people weren’t working with the proper load, their heart rates were low, and their workouts (for fat loss) were ineffective.

Dumbbells are much less intimidating. Also, to progress to a higher weight, you just pick up the ones that are five pounds heavier. Its super simple and easy for a beginner to understand. In the past few months we’ve seen some amazing progress from people who were otherwise at a stand still.

4. Smaller Footprint

Barbells can take up a lot of space, and that can be a safety problem as well as effect transition times between exercises. The we have a very narrow gym, so when someone is deadlifting, they take up the majority of the room. It limits us from doing other movements that could be more effective, and it also lets that heart rate drop back down if you’re waiting in traffic. With dumbbells, we can stack 3 movements together, and you almost wouldn’t have to move.

The Downfalls of Not Using a Barbell

1. Lower Body Exercises

Doing lower body exercises with dumbbells can eventually become a problem when you start to get really strong. You find very soon that you are working more of your upper body than your lower body trying to hold them. When our members get more advanced, we move them to more unilateral (single leg) movements, which essentially doubles the load to their legs.

2. More Technical

Most barbell movements are much more technical – and therefore more dangerous without proper technique and guidance. In a large group setting with one trainer, it is very hard to manage a large number of people performing these movements at the same time.

How We Plan to Overcome the Down Falls

For most, bottlenecking in the dumbbells will only come in the lower body, not the upper body. In this case, we are going to put an order in of trap bars. Here’s why trap bars are awesome.

  1. They allow you to use heavy loads
  2. They are much safer to use than barbells
  3. They take up less space

By using the trap bar, we can get all of the benefits of the barbell, with barely any of the downside.

What About the Small Percentage Who Have Other Goals

Even for those who want to primarily focus on strength, this program is going to be awesome. They will still be able to get stronger, still build plenty of lean muscle, and feel great. The only downside is there won’t be the traditional powerlifting lifts that come with strength training – but that is not needed.


Overall, utilizing dumbbells more in our large group workouts instead barbells will make our workouts safer, more effective for fat loss, and simpler. Along with that, we’ll be adding in alternatives like the trap bar to get the benefit of heavy weight without the downsides of increased technicality, increased time in between exercises, and taking up a large amount of space.








Motivational Nutrition Personal Development

In a Relationship

What makes a successful relationship? Whittling down the answer to this question to the essentials leaves a simple formula.

A healthy relationship:

  • Is a priority
  • Brings value to my life
  • Honors who I am
  • Requires cultivation

In other words, when I prioritize a relationship I put aside time for it and plan for it. I feel nourished by it and feel like I have something to offer at the same time. When I cultivate a relationship, I take time to learn about the person and allow for growth and change.
In contrast, an unhealthy relationship might feel rushed, fit in between other things, easily distracted during interactions by texts, calls, work, or t.v, etc. I might go so far as to label it “bad” when I talk about it, or feel I have to justify it, not be completely honest about it, or see there is no substance to it.

The same is true with our relationship with food.

There are many strategies for building healthy habits for eating well and supporting good nutrition. Some people have success with 3 meals a day, some with 5 smaller meals. Some people count macro nutrients. Some count on protein shakes. There’s intermittent fasting, intuitive eating, (my favorite), meal prep, recipe apps, food journaling, and more. Any, none, and all have worked for me at various times in my life. Recently I went through a very stressful time, and I could feel my eating habits changing. I found that I wasn’t able to pull a strategy from my tool box to help me. Day after day went by and I’d start over finding myself ending at a place I didn’t like. I’d forgive myself and try again, but I was getting discouraged. What I realized through that process was that it wasn’t about the food, the habits, the 3 meals, or the high protein. It was about my relationship with food that was having the most impact on whether or not I was successful executing my healthy eating habits.
The best way for me to reset my habits was to do what I would do to improve any relationship.

  • Make it a priority. Eat slowly, not rushing through a meal or snack on the go. Be present and mindful.
  • Make sure it brings value. Eat nutrient dense food with quality ingredients.
  • I’ve been told I have exceptionally high standards for most things in my life. To honor who I am, why wouldn’t I hold my food choices to those same standards?
  • Cultivate my relationship with food. Enjoy the process. Explore new ideas, recipes, flavors, and resources.

By taking inventory of my relationship with food this way, I am actually addressing the root of many food habit issues.
What does a healthy relationship look like for you?


4 Fat Loss Habits that will Accelerate Your Results

The Ketogenic Diet, Carb Cycling, and Intermittent fasting all will work if you can stick to them…

However, for the every day person who works a full time job, has kids, and a laundry list of other things keeping them busy… it’s very hard to sustain such diets for a long period of time.

That goes completely against the #1 Rule when it comes to making progress in anything.


What we do here at Hybrid Fitness is different than these diets – in fact, we don’t even consider what we do a diet. The “method” that produces the most fat loss results is developing simple (yet effective) habits. The reason being – they don’t overwhelm you and you can do them forever without burnout.

If, over time, you can consistently apply the following 4 habits to your everyday life, you will not only have more energy, become stronger and feel better, you will drop fat and fit better in your clothes. Imagine how the extra energy and confidence from making positive progress in your health could impact your life!

Habit #1: Exercise 20 Minutes a day

By just adding an additional 20 minutes of steady exercise a day, you will get an energy boost, burn some extra calories, and feel good that you moved a little bit during your busy day. Make sure your heart rate elevates above where it normally is, and over time, you will realize that the 20 minutes turns into 40 minutes without even trying via the snowball effect.

Instead of forcing yourself to walk or hop on the elliptical, you will eventually not want to stop.

Keep this goal at 20 minutes. If you increase it to 60 minutes – that’s harder to achieve, and you’ll beat yourself up if you only are able to exercise 30 minutes. Just do 20 minutes a day and your body AND mind will be in a good place. On the days you do over 20 minutes – you did extra. You are awesome!

Our members here will do our strength training workouts three days a week for 60 minutes, and on their off days do their 20 minutes of exercise. If you’re just starting with exercise, don’t worry about the strength training if you’re going in on your own (although I highly recommend doing this at some point). Just build the habit of exercising!

If you would like some more guidance on adding in strength training and burning fat – setup a free goal setting session with us at our gyms website:

Habit #2: Eat Until 80% Full

Eating until 80% full is a little bit more subjective, but here’s how you can tell when you’re at 80%.

After you eat your meal, you feel life you could still do some exercise without wanting to puke. You feel good, NOT lethargic.

You know you passed 80% when you get the Chinese buffet effect aka want to take a nap!

80% full should last you about 3-4 hours of being satisfied before you get really hungry again.

If you get hungry within an hour or two, you should probably increase the amount you are eating in the meal.

Habit #3: Eat 3 Meals a day

Eating consistently throughout the day will help keep your hunger levels down, preventing binges of chips and chocolate later in the day. Spread the meals out as needed or as fits to your lifestyle – however, about 4 hours in between each meal works pretty well. You can also add a forth meal in if you feel hungry towards the end of the day.

I find that most people who have been trying to lose fat for many years actually under eat, so eating 3 meals a day can seem like a lot. Having lower calorie intake over long periods can drop your body’s metabolism and will drop your energy levels. As you eat more food and add in exercise to your daily routine, your appetite will improve, you’ll start to build some strength, and your energy will increase.

For Women, I recommend eating a palm of protein (25g) , a fist of veggies, a cupped hand of fruit or carbohydrates (25g), and a thumb or a tbsp. of fat (15g) each meal.

For Men, I recommend 2 palms of protein (50g), a fist to 2 fists of veggies, 2 cupped hands of carbohydrates or fruit (50g), and 2 thumbs or tbsps. of fat (30g) each meal.

This is a good starting point, and adjustments can be made from there.

Habit #4: Drink More Water than You Are Now

Most of us don’t drink enough water. The optimal amount is somewhere around half our body weight in ounces (unless you are extremely obese). At that point, I would max your water intake at about a gallon a day. So if you weigh 180lbs, about 90oz of water would be optimal. However, if you are only drinking a bottle or two of water a day, jumping up to half your body weight in ounces can be very overwhelming. I suggest just adding an additional cup a day. Once you master that, you can add an additional cup until you work your way up to the optimal amount.


If you are able to do these 4 habits about 85% of the time:

  • Exercising 20 minutes a day
  • Eating 3 meals a day
  • Eating until 80% Full
  • Drinking More Water than You Do Now

You will see amazing results – and you won’t feel overwhelmed. On top of that, these four habits are something you can keep with you for the rest of your life.

If you’d like some help tracking your habits so you can make progress, or would like some custom habits made for you based off of your individual situation, you can sign up for a free goal setting session at our gym! Just go to and fill out the form on the page!







Motivational Personal Development

The Skill of Restarting

We’ve all had that time in our lives where everything is going perfect.

We have our perfect routine down. We’re getting enough sleep. Eating Good. Being Productive at our jobs…

But then out of no where, something hits us, out of our control – and that perfect routine quickly squanders into a memory of how good we “were” doing.

In fact, this really doesn’t happen just once.

It happens many times, throughout our life.

And at my ripe age of 21, each time I see this pattern repeat itself in myself and in the people I work with…

I feel like I get one step closer to cracking the code to ultimate consistency.

About a month ago, I had my perfect routine down. It consisted of waking up at 5:30, teaching my outdoor boot camp class, and coming back home immediately to make a big breakfast and writing an email.

I was prepacking 3-4 meals a day, getting 8-9 hours of sleep.

But before I knew it, I got drilled with a fever – and I’ve literally been sick for the past month.

Yes, I’m okay. My Lyme disease came back negative, and my fevers are gone.

But anyways…

My motivation went down the drain, so I stopped packing my meals… I stopped writing early in the morning when my brain was sharp, and now… I’m back to square one.

Except I’m not. I’ll never be back to square one.

Because this is not the first time this has happened to me, and I have learned a skill over the years (all 21 of them) that is going to get me right back to where I was.

This skill is called, “the skill of restarting”.

The skill of restarting comes into play when you get hit by a obstacle that changes your life so much that your daily routine goes out the door.

The better you are at restarting, the less time there is between that obstacle happening, and you getting back to your regular routine.

Here is the first time I’ve written some content since that obstacle hit me.

One month.


I had some days where I really was hard on myself.

I felt so unproductive and honestly… like a piece of shit.

But my eggs and oatmeal happened this morning… and I know it can for you too.

If you’re going through a tough time right now, try not to be hard on yourself.

I know it will happen – there’s no way around it… but instead – look at it as a challenge.

And also, look at it as an opportunity to improve your skill of restarting.

Because we all know that that obstacle will come again soon.

Do one thing today to bring your routine closer to where you want it to be, and you too, can have your eggs and oatmeal.

Have a great day,


Strength Training

Pop Quiz and Body Mechanics

Pop Quiz! When does your kettlebell swing begin? Answer to follow…

Summer fun is coming to a close and a new batch of delightful memories are tucked away. Echoes of lakeside laughter and the patta-a-pat of little feet marching down the dock ramp are fading with the setting sun. I enjoy one last long gaze across the lake, feeling content with another year of honest fun for the family. Moments on this dock are the building blocks of ours and our children’s childhood, the dock itself a solid foundation. Three months out of the year I regard this dock with fondness, appreciation, and a touch of nostalgia. But there are two days when I stare it down like a confronted beast in the wild: Opening day and closing day. In true DIY fashion, we put in and take out our dock each year, like many Mainers do. It is a quick annual ritual with little pomp and circumstance, and usually without issue, save for a few moments when someone moves too fast or not fast enough on one side. This weekend I took care of the haul out with my 82-year-old dad. I’d guess the 20-foot long ramp is over 500#s and the float must be close to 800 or 900#s on its own. My dad and I work well together, swiftly, safely, and always with a joke or two to lighten the mood.

The first part of the job was to take out the fleet attached to the dock. The motorboat got tucked away in its winter home, and the kayaks were brought on shore. Next was the big lift and haul of the ramp. We brought it up on shore in what seemed like a snail’s procession, inch by inch. When it was time for the float, I suggested we wait for help, a few “strong backs,” but Dad was ready for the project to be done- so we continued. The logistics of getting this massive float out of the water and away from shore with our DIY manual tactics are sometimes riddled with comedy (yes, people have ended up backside in the water with a splash), and always flirt on the edge of disaster (we all know the risks involved moving something big and heavy). Almost at its final destination, progress came to a halt as the float hitched itself on a large rock. It needed a clear lift on one end. Without much thought, I squared up to the float. With a slight bend in my knees, my back flat, hinging at the hips, I grabbed hold of the edge and, squeezing my glutes, lifted. Dad gave the beast a good nudge, and we cleared the rock and finished the job.

The achievement of this job was all about body mechanics. Bringing my deadlift form to the task was notably a success. Having suffered back injuries in the past, I am astutely aware of the importance of good form and mechanics. All it takes is an over-reach, twist, or pull and we can be laid up for days. All of us are learning proper form and paying close attention to how we move through our exercises and hopefully bringing this same awareness to our everyday lives. Proper technique, from start to finish, is essential to staying injury free. So when do our movements start?

Pop Quiz Answer! Our kettlebell exercises do not start on the first swing. They actually start when you walk over to the cluster and choose your weight. Too often we see people grabbing a bell sideways, or with a rounded back. This is an invitation to injury. Treat the initial pick up as though it were a deadlift- stand near the bell, slight bend in the knees, hinge at the hips, back flat, inhale and press through your heels. The same rule applies when selecting your dumb bells for box squats, presses, weighted lunges, or re-racking your plates after bigger lifts. Keep good form even during your prep and you minimize the risk of injury. Bring this good habit to your everyday life and you save yourself a lot of backache in the yard, on the lake, or even with a bag of groceries. There’s still a few weeks left for hammock time, and as long as I am getting in and out of that safely, these should be good.

Motivational Personal Development

Harvest Time – Reap What You Sow

September’s harvest moon was impressive this week if you had a chance to watch it climb over the horizon at nightfall, its abundant light matched by the mounds of zucchini squash and cucumbers gathered from our gardens. It’s harvest time and the generosity of the land is shared with family and friends throughout the county. One of the simplest pleasures in my daily life this time of year is seeing the shining faces of sunflowers. I have planted them at the end of my driveway for many years. At the end of a long day at work, on the water, or away from home, there is little chance I won’t be cheered by the joyful visage of the head of a September sunflower and its golden greeting.

Years ago I had a brief illness and a serious bout of fatigue in May and early June. Being fiercely independent, I held things together with the gossamer threads of strength I had left (and it did not occur to me to ask for a little help). When July and August rolled through, I was fully recovered and back on my feet in full, but I had not planted a garden – no vegetables, no annuals, and no sunflowers. When September came, my arrival home each day was void of that cheerful glance. My empty garden bed and the corner void of sunflowers were a constant reminder of the importance of the seeds we choose to sow.

Sometimes we are not in the position to rototill, plant the seeds, water, and weed a whole acre. When life gets busy or difficult, when we have disruption or crisis, it is not uncommon to get through with doing just that which is necessary to get by. What I learned those years ago, is how important it is to plant even just a few seeds, so when harvest time comes, and you are long past the hardest part of something, you are able to reap the rewards of even the smallest of efforts. I recognize this not just in my garden, but also in my wellness plan. When life is hectic, when crisis hits, when schedules are askew, it can sometimes feel easier to let your habits slip: maybe you sleep less, eat more ice cream, skip working out, etc. But if you plant the seeds, like an extra gym session, or committing to your water intake, or 15 minutes of stretching, whatever your little bit is, when things calm down again, there will be a harvest for you.

What small seeds can you sow when planting the big garden is too much to handle?

Exercise Tutorials

The Cossack Squat

Looking for exercise movements that are hidden in our everyday lives is like a treasure hunt. We train at the gym to prepare us for the other 23 hours in our day, but we don’t always recognize those exact movements. It’s fun to spot them when we can. Ever compare when you are walking up your front steps with your groceries hanging at your side to walking lunges or farmer carries?—similar movements. Or how about that awkward hover you employ so you never have to touch a public toilet and a traditional squat? –yes, same movements. One of my recent finds in my daily treasure hunt is the Cossack Squat. Not only was it fun to discover, but I am also excited to share it with you here. This exercise was in our programming over a year ago, and might not be something you have done in a long time, if ever. I highly recommend it, and have a link below for instructions on form and technique.

This particular variation of squat prepares us to be ready and strong no matter what direction life comes at us. I love a good exercise metaphor! The Cossack Squat is a lateral squat movement where our weight is shifted to one side, keeping the knee over the toes while the other leg is straight out and with its toes pointing straight up to the sky. What’s happening here? Increased range of motion, opening of the hip flexors, ankle flexibility, while also engaging hamstrings, quads, glutes, and core. It’s a powerhouse movement. Being ready for anything, flexible, and strong are exactly why I work out- and I also aim to have that same mental readiness, flexibility, and strength. In my mind those characteristics are parts of the best version of myself. Ta-da! My perfect metaphor exercise all rolled into one.

Much to my delight I realized I spend hours doing Cossack Squats when I sail. I often find myself in this position on the leeward side of the boat when trimming the jib. I hold this position for as long as I need to get the sail properly trimmed. On the next tack I pivot to the other side. Throughout the season I have gained stability in this position and increased my range of motion exponentially. I have seen this movement in lots of sports and I understand the value of training in 3d, as opposed to just front and back, or up and down.

As a student athlete my son was a soccer goalie and a first-baseman in baseball. The Cossack Squat was a staple in his dynamic warm-up. Every game I saw him employ this lateral movement, a reach for a play at the plate, or a stretch for a save in the net. Its always been apparent that the ball, and of course life, doesn’t just come straight at you in a soft lob down the middle. I encourage you to work the Cossack Squat into your warm up too.

What movements that you do at the gym can you find in the treasure hunt of your everyday life?

For a tutorial on how to do a proper Cossack, click here: