The Crows Nest

🔥 Full body kettlebell superset🔥

💥 Alternating Gorilla Rows 8-10 reps / side 
💥 Squats 10-12 reps
💥3-4 sets—> 60-90 sec rest between rounds

-Builds back + leg strength
-Gets your heart rate up
-Challenges core stability ➡️ the unilateral rows require you to resist rotation while maintaining your position


Move with intention, challenge yourself, and have some fun while you’re at it. That’s how we train at The Crows Nest Fitness 💪🖤

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Bestie Gym Squat Challenge 🤣❤️‍🔥❤️‍🔥
Tag your bestie and TCN if you give it a try 🙌🏽

They said lifting would make me bulky…🤣
At The Crows Nest Fitness we’re always having a good time haha tag us if you make your own funny switching clothes vid!

Ready to start your fitness journey? DM me “COACHING” ❤️‍🔥

Perks of being a member at TCN❤️‍🔥
-Central location
-24 hour facility
-Amazing community
-Clean facility
-Kasey available to ask workout questions

DM me “COACHING” to learn more 💪🏽

New Gym Bestie Challenge 🥳❤️‍🔥
Tag your workout bestie and TCN if you give it a try 💪🏽

Lunch break? Or only have 20 minutes? 💪⏰
No need to spend hours in the gym to get an effective workout. This cardio circuit is designed to get your heart pumping, build endurance, & leave you feeling energized for the rest of your day.
🔥 AMRAP —>Complete as many rounds as possible in 20 minutes with little to no rest:
• 15 Jumping Jacks
• 20 Ball Slams
• 15 Burpees
• 10 Jump Lunges (or 10 Knee Drives)
• 10 Mountain Climbers
Save this workout and give it a try!👊

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Exercising with Coach Kasey at The Crows Nest Fitness in Tucson, AZ 🙌🏽

Which one are you adding to glute day?
🍑 3 cable kickback variations, 3 different ways to challenge your glutes!
✔️ Kneeling Kickbacks
✔️ Crossover Kickbacks
✔️ Glute Max Kickbacks
Tips:
• Keep your core engaged.
• Don’t use momentum.
• Squeeze your glutes at the top of every rep.
• Control the lowering phase for maximum benefit.

Try 3 sets of 8-12 reps per leg & let the glutes do the work.

📍Train with us at The Crows Nest Fitness! We love helping members find exercises that fit their goals while making workouts fun and effective.


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