Jona Okoth Fitness

Jona Okoth Fitness

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Allied Coaching
Allied Coaching

Fitness is my passion. Helping others achieve their health and fitness goals is what I live for.

09/01/2021

10 burpees - 10 push press
10 burpees - 10 kB swings
10 burpees - 10 front squats
10 burpees - 10 alternating rows

09/01/2021

Can you work calmly after having spiked your heart rate? Other than being physically strong, aerobic and anaerobic conditioning is crucial. We can go from zero to 100 in a moment so calming yourself down is imperative 🔥😌

08/21/2021

06/04/2021

Wrapped up my workout by hauling this thing up 5 floors. Doing hard things when you’re tired can be dangerous but how will you make it on the fire ground if you don’t prepare your body and mind for it?

05/31/2021

Some of my favorite moves from Insanity Asylum - Strength. Grab some dumbbells and get to work!! 💪🏾

05/31/2021
05/20/2021

This is Part 1 of a two part workout.

Functional workout that gets the entire body engaged. Heart rate will go up as well depending on your pace. Form first!!

5 rounds of this then move on to Part 2

✅ 5 incline push-ups
✅ 5 air squats
✅ 5 decline push-ups
✅ 5 Bulgarian squats (each side)
✅ 5 sledge hits (each side)
✅ 5 tire flips
✅ 5 devil’s press (I used 35lbs dumbbells)

Repeat 5x

05/18/2021

Workout of the day: 4 moves x 5 rounds
Rules:
You have one minute to complete 4 burpees and 12 reps of the move. If you finish that early, you get to rest the remainder of the minute. At the top of the minute, you start the next set; 4 burpees and 12 reps of the next move. Simple enough, right?

You’ll need a pair of dumbbells (25lbs for the men and 15lbs for the women). Don’t go too heavy else your form will break quick!

✅4 burpees -> 12 deadlifts
✅ 4 burpees -> 12 front squats
✅ 4 burpees-> 12 back squats
✅ 4 burpees -> 12 dowel squats

Repeat 5x

Photos from Jona Okoth Fitness's post 05/17/2021

Cardio! An oldie but goodie. 10lb weights and 30 mins is all you need to get in some serious work.

05/14/2021

Get that heart rate up and then conduct fire ground operations.

The workout:

Grab a weighted vest and hit 10mins on the stair master. Aim for at least 30 floors

3 rounds of this. Each round - time cap of 7mins

- 10 Calories: Rowing machine
- 10 air squats
- 10 push-ups
- 20 yard sled push (and back)
- 10 sandbag deadlifts
- 10 sandbag rows
- 10 sandbag lunges (switch shoulders at 5)
- 10 calories on the assault bike

By this point, your heart rate should be way up. Grab a high rise hose pack and hit the steps. Switch once you get back down.
-10 sledgehammer hits - 5 on each side.
Repeat x3

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Videos (show all)

10 burpees - 10 push press10 burpees - 10 kB swings10 burpees - 10 front squats 10 burpees - 10 alternating rows
Can you work calmly after having spiked your heart rate? Other than being physically strong, aerobic and anaerobic condi...
#training #firefighter #hiit #functionaltraining
Wrapped up my workout by hauling this thing up 5 floors. Doing hard things when you’re tired can be dangerous but how wi...
Some of my favorite moves from Insanity Asylum - Strength. Grab some dumbbells and get to work!! 💪🏾
This is Part 1 of a two part workout. Functional workout that gets the entire body engaged. Heart rate will go up as wel...
Workout of the day: 4 moves x 5 roundsRules:You have one minute to complete 4 burpees and 12 reps of the move. If you fi...
Get that heart rate up and then conduct fire ground operations. The workout:Grab a weighted vest and hit 10mins on the s...
That final 1:30 of sweat intervals.  Shaun T is a mad man...but I love him. #insanitymax30 #shaunt #hiit #sweatintervals
Leg day shenanigans. #legday #squats #quadpower #training #allaboutthatbase 🙃
Last workout of 2020 ✌🏾. Let’s see what 2021 has in store for us all. All the best! #workout #fitness #firefightertraini...

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Leesburg, VA
20175

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