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John Buck’s Whole Body Workout

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John Buck’s Whole Body Workout

Warm up

•20 minutes on stair climber

Followed by mobility work of 20 yards ea. x 2:

High knees

Butt kicks

High kicks

Bear crawl

Workout

Dumbbell squat press x 10

Burpees x 10

TRX rows x 10

Mountain climbers x 30 seconds

Bicycle crunches x 30 seconds

Repeat x 5

Cool Down:

Plank @ max hold x 3

30 seconds rest between each plank

Workout developed by John Buck, Owner | Partner, Forge. LLC.
Consult your physician before implementing any exercise or nutritional plan.

Shoulder the Load Workout

Posted by on 11:32 am in Play | 0 comments

Shoulder the Load Workout

Isaac’s Shoulder Workout.

Workout Developed by Forge. Trainer, Isaac Bennett.

Please consult your physician before implementing any exercise or nutritional plan

New Year’s Circuit

Posted by on 7:47 am in Play | 0 comments

New Year’s Circuit
John Buck’s Resolution Circuit
Warm Up:
1500 meter row
Workout:
30 seconds work
30 seconds rest
3 rounds
•Hammer Swings on Tire
•Push Ups
•Box Step Ups (alternate legs)
•KB Swing
•TRX Rows
•KB Squats (KB in each hand)
•Crunches
•Battling Hose
•Burpees
•Medicine Ball Slams
•BOSU Mountain Climbers
Workout developed by John Buck, Owner | Partner, Forge. LLC.
Consult your physician before implementing any exercise or nutritional plan.

Jill Trebilcock’s Ladder Workout

Posted by on 11:38 am in Play | 0 comments

Jill Trebilcock’s Ladder Workout

Jill Trebilcock’s Ladder Workout

Superset Two Exercises and Perform the first exercise in descending order of 10 reps to 1 rep. Alternating with the second exercise in ascending order of one 1 rep to 10 reps.

First Set

•Box Jumps

•Alternating Single Leg Box Pushups

 

 

Second Set

•Box Runners

•Sit-n-Swings

 

Third Set

•Overhead Press w/Tricep Extension

•Sprinter Switch Lunges w/Bicep Curl

Workout developed by Jill Trebilcock, Owner | Partner, Forge. LLC.
Consult your physician before implementing any exercise or nutritional plan.

Buck’s Back to School Workout

Posted by on 12:24 pm in Play | 0 comments

Buck’s Back to School Workout

Stow Your Excuses. Get up. Get Outside. 

John Buck’s Fall 2018 Workout.

 

Warm up: 

High knees

Butt kicks

High kicks

Lunges

Each move 20 reps x 3

Workout:

10 pull-ups followed by 40 yard kettle bell carry  x5

Then

20 push-ups followed by 50 yard sprint x 5

Then

Bear crawl 20 yards followed by 60 second plank

Cool Down:

Walk 1 mile

Equipment:

kettle bell of your choosing

Pictured: Forge. family member, Chuck Gawey, owner of Albert G.’s  When he’s not cursing his trainer you’ll find him smoking the best BBQ in town.

Workout developed by John Buck, Owner | Partner, Forge. LLC.
Consult your physician before implementing any exercise or nutritional plan.

Jill Trebilcock’s 12 Days of Christmas Workout 

Posted by on 8:18 am in Play | 0 comments

Jill Trebilcock’s 12 Days of Christmas Workout 

12 Days of Christmas Workout

Absolutely no equipment needed and can be done anywhere you are. 

Workout:
*1 minute plank 
*2 Hindu Push Ups 
*3 Switch Kicks 
*4 Roll-Up Sprawls 
*5 Thai Squats 
*6 Tricep Push Ups 
*7 Jumping Squats 
*8 Knee to Elbow 
*9 In/Out Squats 
*10 Downdog Push Ups 
*11 High Five Squat Jumps (with a partner of obliging wall) 
*12 Jumping Tuck Burpees 
Method: 
Begin with 1 minute plank.
Then, do 2 Hindu push ups followed by a 1 minute plank.
Next do 3 switch kicks, 2 Hindu push ups, and a 1 minute plank. 
Complete 4 roll-up sprawls, 3 switch kicks, 2 Hindu push ups, and a 1 minute plank. 
Continue as such until you have completed all 12. 

By the time you are finished you will have completed:
12 One Minute Planks
22 Hindu Push Ups 
30 Switch Kicks
36 Roll-Up Sprawls
40 Thai Squats
42 Tricep Push Ups 
42 Squat Jumps
40 Elbow to Knees
36 In:Out Squats
30 Down Dog Push Ups 
22 Hi-Five Squat Jumps
12 Burpee Tuck Jumps
  

Workout developed by Jill Trebilcock, Owner/Partner, Forge. LLC. 
Consult your physician before implementing any exercise or nutritional plan.

Buck’s Game Day Workout

Posted by on 8:02 am in Play | 0 comments

Buck’s Game Day Workout

Game Day Workout 

•Warm up | slow jog 6 x 100 yards 

Then (a round consists of the following) 

•1 push up

•Run 20 yards

•Bear crawl back 20 yards

•2 push ups

•Run 20 yards

•Bear crawl back 20 yards

Then continue to next round adding a push up | then ladder back down to 1

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

•Advanced Variation:

Do the same workout but switch out push-ups for burpees.

•Cool down with 5 x 60 second planks | light stretching

Kick back on the couch with your favorite game day beverage and watch football.

Pictured: Our favorite. 

Workout developed by John Buck, owner/partner, Forge.

Consult your physician before implementing any exercise or nutritional plan.

Jill’s Summer Shred

Posted by on 11:54 am in Play | 0 comments

Jill’s Summer Shred

For this workout utilize the space in & around Forge.

Run to the wall/Jump the wall = Run outside to the corner of Custom Motor Works then run along the North edge of Forge.’s parking lot. Finally, jump up on the sidewalk in front of the 3rd Street Salon entrance. Return to interior of Forge. for stations.

Workout:

*25 Kettlebell Squats

*Run to the wall/Jump the wall x 1 time 

*25 Push-Ups

*Run to the wall/Jump the wall x 2 times 

*25 V-Ups

*Run to the wall/Jump the wall x 3 times 

*25 Kettlebell Squat W/Overhead Press

*Run the wall/Jump the wall x 4 times 

*25 Burpee/Box Jumps

*Run to the wall/Jump the wall x 5 times 

REST.HYDRATE.

Repeat workout in its entirety one more time. 

Workout developed by Jill Trebilcock, owner/partner, Forge. LLC. Consult your physician before implementing any exercise or nutritional plan.

Buck’s Vacation Workout

Posted by on 8:58 pm in Play | 0 comments

Buck’s Vacation Workout

This summer, whether you are on the beach or the campground, play.

The Warm Up (***Complete 3 cycles)

*Step off approximately 100 yards
***Dynamic warm up for approximately 20 yards of the following:

-High knees
-Butt kicks
-Lunges
-Skipping
-Shuffling
-Back pedal

The Workout (30 minutes)
*Run 100 yards/do 20 squats or squat jumps
*Run back 100 yards/do 20 split jumps or lunges
(repeat this as many times as possible for 20 minutes)
*20 bear crawls followed by 20 push ups
(repeat that as many times as possible for 10 minutes)

The Cool Down (10 minutes)
*light stretching/walking

The Playlist (55 minutes)
Rusty Cage. Johnny Cash 2.26
Boys from Oklahoma. Cross Canadian Ragweed 5.37
Dirty Laundry. Don Henley 5.36
Lunatic Fringe. Red Rider 4.24
Thunderstruck. ACDC 4.52
Blue Monday. Orgy 4.27
Welcome to the Jungle. Guns -n- Roses 4.31
People are People. Depeche Mode 3.51
One of These Days. Foo Fighters 4.58
The Devil Went Down To Georgia. The Charlie Daniels Band  3.24
Kaw-Liga. Charley Pride 3.37
Blow Me Away. Breaking Benjamin 3.28
Dream On. Aerosmith 4.26
Never Been To Spain. Three Dog Night 3.44

Workout developed by John Buck, owner/partner, Forge.
Consult your physician before implementing any exercise or nutritional plan.

Spring Forward | Plyo Workout 

Posted by on 12:00 pm in Play | 0 comments

Spring Forward | Plyo Workout 

Spring Forward

Plyo workout to do anywhere.
Warm up should be slow with a focus on full range of movement. 

•20 high knees

•20 butt kicks

•20 straight leg toe touches

•20 squats

•20 walking lunges (each leg)

•20 push ups

Repeat X 2

Then

•5 burpees

•5 squat jumps

•5 jumping lunges (each leg)

•5 frog hops

Rest 30 seconds

Then 

•10 burpees

•10 squat jumps

•10 jumping lunges

•10 frog hops

Rest 60 seconds

Then

•15 burpees

•15 squat jumps

•15 jumping lunges

•15 frog hops

Rest 75 seconds

Then

•10 burpees

•10 squat jumps

•10 jumping lunges

•10 frog hops

Rest 60 seconds

Then

•5 burpees

•5 squat jumps

5 jumping lunges

•5 frog hops

Rest 2 minutes and repeat

Walk for 10 minutes. Stretch. 
Workout developed by John Buck, owner/partner, Forge. LLC
Consult your physician before implementing any exercise or nutritional plan.

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