Jordok Moves

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Jordok Moves Personal trainer in Kelowna with a focus on functional fitness and sustainable strength, helping you reach your strength & mobility goals.

I’m Jordan, certified personal trainer and the mind behind Jordok Moves. I help people move better, build sustainable strength, and feel confident in their bodies. I know what it’s like to feel stuck; limited by pain, stiffness, or finding it hard to just get started (and stay committed!). That’s why I focus on real training that actually works - no fads, no quick fixes, just results that last. I'm based in downtown Kelowna and I have a fully private gym studio, a space where you will get 100% devotion and commitment from myself, and the entire gym for yourself.

09/24/2026

The fact got 27 rounds blows my mind a little… I was beat by the end, and needed every second of rest I got between rounds!

This episode is 100% legit if what you want is a full body blast in a short amount of time. And Tom Holland is double legit for his PR of 27 rounds!

The CINDY workout is an AMRAP (as many rounds as possible) but Tom suggests he does it as an EMOM (every minute on the minute) when he’s ‘feeling really tired’ 😳

Each rounds rep range, 5 pull ups 10 push ups 15 squats, is easy, seems laughable to most avid gym-goers, but once you get past 10 rounds it starts to creep up on you.. especially with such short breaks when doing EMOM…

Total reps for EMOM of 20 mins is;
100 pull ups
200 push ups
300 squats

Even if that was done over an hour that’s a solid session, squeezing that into 20 minutes makes it a real hard effort !

I’d like to challenge anyone that sees this to give it a go and let me know in the comments how you went / how many rounds you can get in 20 mins!

There is no stationary, as sadly we don’t have forever… As each day goes by, if we’re not getting closer to our goal, th...
08/31/2026

There is no stationary, as sadly we don’t have forever…

As each day goes by, if we’re not getting closer to our goal, then unfortunately we’re getting further away.

But that doesn't mean that a step backwards is a reason to give up.
Slept through your alarm yesterday? Get back on track.
Succumbed to fast food last night? Get back on track.
Been putting off that work? Get back on track.

If you break the chain you’ll change the outcome. One step, two steps, three steps backwards IS reversible, just take one step in the right direction and keep moving forward.

You don't need one big transformation moment. You need lots of small steps, and eventually, you’ll reach your goals.


Chris Williamson

08/18/2026

The dead bug is a deep core exercise built for rotational control and spinal stability, the kind of core strength that protects you outside the gym, not just during it.

Form matters here more than reps;
> No arched back.
> Push your lumbar into the floor, shoulders and head off the ground.
> Alternate lowering the opposite arm and leg.

This cross-body torsional activation trains your core to resist rotation, not just crunch forward.

Want to force better activation? Press a Swiss ball between your hands and knees.

To increase difficulty: add dumbbells, ankle weights, or both for extra intensity.
Want more hip flexor involvement? Swap in a resistance band for a variation that shifts the emphasis.

Simple movement. Lots of variations. Serious core control.

💪 Save this for your next sesh.
🔁 Tag someone who needs better core control.

08/12/2026

Bulletproof your hips, one awkward step at a time.

Hip walks look ridiculous. That’s exactly why most people skip them, and exactly why the ones who don’t have stronger, more mobile hips than everyone else at the gym. I’ll be honest, I don’t do them enough!

Every step driven from the glute, not the lower back, builds strength and control in your posterior chain, connecting your hips the way they should be.

If you have tight hips, a cranky lower back, or glutes that clock out of shift early, this could be your fix.

Looks weird. Works wonders.

💪 Save this for your next lower body day.
🔁 Tag someone who needs to loosen up their hips.

08/09/2026

Kettlebells don’t isolate. They integrate.

With something as simple as the clean, your entire posterior chain, hips, core, grip, and shoulders all work together - the same way they have to in real life, in sport, in anything explosive.

Dynamic. Explosive. Functional.

That’s why kettlebell training builds strength you can actually use, not just strength that looks good in a mirror.

Freak Athlete | Training Equipment adjustable kettlebell makes it easier to do full body dynamic kettlebell training, it’s so easy to just pull the pin and adjust the weight for each exercise.

08/06/2026

The Jefferson curl gets a bad reputation because most people only ever hear “never round your back.” But a spine that only knows how to stay rigid is a spine that breaks down the moment life throws it an awkward angle, an odd lift, an unexpected stumble.

This movement trains the opposite. Slow, controlled flexion, one vertebra at a time, teaches your spine to move under load instead of just resisting it. That’s what real durability looks like.

How to do it:
• Stand on a box or bench, weight in hand
• Round forward from the neck down, vertebra by vertebra
• Reach toward your toes with control, no bouncing
• Roll back up the same way you came down

Strong doesn’t always mean stiff. Sometimes it means capable.

💪 Save this if you’ve been told to “never round your back”
🔁 Share with someone who needs a stronger, more resilient spine

07/23/2026

Back Extensions: simple movement, but often done wrong.

“I can’t do those, I have a bad lower back” - you have a bad back because you can’t do them properly!

The goal:
• Glute activation, not lower back tension
• Keep your chin tucked to ensure no upward back flare
• Maintain a straight lumbar so it’s nice and strong strong
• Don’t cave on the way down
• Don’t arch on the way up

Nail that control first. Then load it up with a plate, dumbbell, or band, or add an athletic variation to challenge your core.

Simple movement. Massive payoff (when done right)

I did this on my Freak Athlete | Training Equipment hyper pro, it’s so easy to set up and put away, and is just one of the many exercises you can do on it, I think there’s over 25 exercises across 9 settings!

💪 Save this for your next glute day.
🔁 Tag someone who needs to fix their form.

Address

Coronation Avenue
Kelowna, BC
V1Y7A5

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