Hostyle Conditioning

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The Prone Row Hangar Gym Hostyle Ottawa Canada

The Prone Row – another kickass piece of equipment coming to the HANGAR

The Prone Row Bench – Not just amazing for your lats Another unique piece of equipment that will be at the Hangar is the Prone Row   NO MOMENTUM AND LESS STRESS We perform other horizontal pulling exercises – like bent over rows or seated cable rows – but We don’t get the same feeling of “isolation” we do with this new movement. And, most times when athletes perform bent over rows, they don’t have the muscular endurance in their posterior chain to[…]

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orleans bootcamp hostyle

Hostyle Workout of the Day – Muscle and Hustle #2159

One of my favorite workouts is when we combine short burst cardio like 500 m runs or 350 m rows with Strength exercises. Today we will be hitting both the Curd 500m run and a 350 m row followed by some bodyweight exercises with some accessory work. Each round is a series of 3 mini targets. When we break down bigger workouts into smaller chunks we can drive harder mentally. When we look back 20 -30 minutes later we can see[…]

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Silverback Blueprint

Silverback Blueprint Results

A little over 3 months ago I launched the Silverback Blueprint A program for men over 40 Focusing on Strength and Conditioning Mobility Nutrition Mindset 3 times per week these gentlemen worked with me in a small semi private group. The Beginning We started off with some very basic yet challenging workouts and as their physical conditioning improved So did their mental toughness. Bonds were formed between the men in the group, comraderie, respect and support for each other grew[…]

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Hostyle workout of the day Orleans bootcamp

Hostyle Workout of the day – Prowler and Stations #2158

Today was time to hit some Prowlers – Usually as poart of our warm upo we will do any where from 3 -5 singles – 100 feet – half high horns half low horns. Today i wanted to push a little longer so it was 10 singles to get the cardio really flowing Then on to stations 7 exercises – round 1 30 secs each – round 2 45 secs each.   Warm Up Hostyle Mobility Cardio – 3 Minute Burpees[…]

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hostyle workout of the day

Hostyle Workout of the day – 3 minute drills #2157

  How hard can 3 minutes be? Watch any boxing match or UFC and see the fighters killing it for 3-5 min rounds. You see them getting gassed! Now of course they train for insane cardio and getting punched in the faced and kicked in the gut repeatedly at the same time must really add something special to experience I’m sure. For Todays workout I wanted the group to feel just how long 3 minutes can really feel. Warm Up[…]

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Today’s the Big Day – Our 7th Anniversary BBQ and Supplement Sale A Polooza

We are Ready   The Hostyle Team has been at it all week long to get ready for today’s Hostyle awesomeness! Today  Between 3 and 6 pm we will be having some crazy sale prices on Protein, Creatine, BCAA’s and Pre Workout … 30 -40 % off Great Prize Giveaways too! Restaurant Gift Certificates Clothing Personal Training Sessions Strength Bars Massage Session Yoda classes ..and more..   And don’t forget we are revealing our crazy exciting awesome OMG News at[…]

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Hostyle BBQ

Ok So our 7th Anniversary BBQ is Sold out.. over 80 people have bought their Tickets… But listen…

Ok, So our 7th Anniversary BBQ is Sold out.. over 80 people have bought their Tickets… But listen This Saturday May 14th – Between 3 and 6 pm we will be having some crazy sale prices on Protein, Creatine and Pre Workout … Some cool prizes to be had, you won’t want to miss any of it!! And don’t forget we are revealing our crazy exciting awesome OMG News at 4 pm!! Its been an incredible 7 years! I am[…]

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Hostyle Workout of the Day – Kettlebell Core Crusher #2156

Today being Kettlebell Monday at Hostyle I decided to incorporate 2 of my favorite things Kettlebells and Tabata’s Warm Up Hostyle Mobility Cardio – 3 Minute Snatch Drill Workout Tabata’s Round #1 Kettlebell Crunch Round #2 Swings Round #3 1/2 or full Turkish get ups Round#4 Kettlebell Clean and Press Round #5 Kettlebell Catcher Squats Round# 6 Kettlebell Travel Planks 2 minutes of rest between each Round Cool down Hostyle Mobility Cool down Crush it!   Curd

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Hangar gym Strength equipment

Workout of the day – Totality!

Hostyle Warm up Cardio 100 ft Prowler + 10 inch worms X 6 rounds 25 lbs on one side of the prowler   Conditioning 8 Rounds Leg Press X 12 Ball Slams X 15 Wall Sit Ups X 20  Prehab/ Rehab Foam Roller Glute T spine – Hitch Hikers – Snow Angels    

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Hostyle BBQ

Wholly Shit Hostyle is 7 years old – Come celebrate with us

Can you believe it?    7 Years!!! We started with 1 Tuesday Nite class at 6 pm in a 2000 Sq ft Retails Store. 3 years ago we moved and expanded to 6000 sq ft and 18 month ago we added another space for a total of 8000 sq ft! From my first client Jojo (who is still crushing it here 3 x week) to over 150 current members and hundreds more who have been through these doors! Pretty cool[…]

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