TM
st re ng t hing f a m ilie s f r o m w i t h i n
POWERED BY FOUR BARREL FITNESS
By Adam &
Kristin Kleinert
Moving On
everal months ago, we
were privileged to meet
with Case Belcher of
Four
Barrel
CrossFit
concerning our family
wellness. Case developed
a simple, efficient workout that could be done
in the comfort of our home and adapted for
the differing ages and fitness levels within our
household. We shared it with our readers and
received a great deal of positive feedback.
S
This month we are excited to announce that
Extol Sports and FamFitter have teamed up once
again with Four Barrel. This time, Coach Case has
created three full-body workouts designed to be
completed at home. As before, these movements
can all be adapted for different strength and age
levels. In addition, they are meant to be utilized over
a week’s time, with free movement days and rest
days included, which is perfect for busy families.
We are excited to put it to work with our own gang
and we know you will be, too.
3. Increase flexibility and help reduce injury with
a post-WOD yoga/stretching session.
1. Prime the body and correct movement through
the warm-up. “Each workout is designed around efficiency
... for folks looking for maximum results with the
minimum effective time and dose, “ says Case.
“Each day can be completed in 20 to 30 minutes.”
In addition, Case recommends: “These workouts
can be repeated for a few weeks. After that, reps
should be added and movements should be mixed
to keep progress moving forward.”
Below you’ll find a description of each workout
described in an easy, daily format. Remember to
visit Extolsports.com for detailed descriptions or
videos of proper movements.
2. Give an effective dose of strength and
conditioning through the WOD (workout of
the day). The “Catch”
Avid readers know that FamFitter is committed
The Important Basics
All three workouts include warm-ups and
flexibility work. According to Coach Case, they
are designed to:
42 EXTOL SPORTS / AUGUST 2017
to implementing wellness into the lives of busy,
active families. You may remember that we’ve
mentioned we aren’t looking (or even willing) to
purchase expensive exercise equipment in order to
develop fitness levels among our family members.
However, you’ll note that the workouts listed below
include movements that involve resistance bands
and gymnastics rings.
In working with Case and Four Barrel Fitness,
we’ve learned how difficult it is to train one’s back
in a home environment without the use of some
type of equipment. Case says rings and resistance
bands are the most versatile AND economic options
available. “What’s more, rings and a band are the
best way to correct the postural and shoulder
issues that plague most of our population,” says
Case. Therefore, we’ve agreed the investment
(approximately $18 for a set of bands and $55 for
rings; see links below) is well worth the cost.