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by: Brandon Richey–Get Free Updates And Training Guides Here


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So for today’s workout I’ve obviously chosen a theme that speaks volumes. Yes, this one is named after the character of one of the greatest television series ever written…Breaking Bad. That’s right, today’s workout is titled Heisenberg, which was an alias the main character of Walter White (played by Bryan Cranston) used in the popular TV show Breaking Bad. 


So why did I choose Heisenberg? Well my young Jedi I chose to title this workout Heisenberg because even though the alias of Heisenberg was based off of a famous physicist (Werner Heisenberg) who basically opened one of  the first doors up to the quantum realm, it was also the kick ass persona Walter White adopted when he had to take care of business in Breaking Bad. Because of this I thought Heisenberg was quite fitting for a visit to today’s physical realm! Enjoy. 

Warm Up:

Jumping Jacks:  2×50

Standing Stretch Kicks: 15 R&L Legs

Kettlebell Static Groin Stretch (Pause At The Bottom Of Goblet squat)

Kettlebell Wrist Circles: 10 R&L

Kettlebell Waist Circles: 5 R&L

Kettlebell Halos (Around The Head): 3 R&L

Workout: Agility Ladder Drills For Speed, Quickness, Coordination, And Conditioning

Double Foot Hops–5 (Note: One complete round trip from one end of the ladder and back to the starting point counts as a single repetition. Perform these hops in a zig zag pattern.) 

Lumbar Hip Twists–5 (Note: Perform the lumbar hip twists keeping your feet equidistant apart at about shoulder width)

Lateral Crossover Shuffle–5 (Note: Perform this version of the lateral crossover by crossing over the leg closest to the ladder by crossing it in the front)

Lateral 2 Feet Quickness Drill–5 (Note: Lead into the square of the ladder with the same foot of the same direction your body is moving. For instance, if you are advancing to your right lead into the square of the ladder with the right foot. Both feet go into the square and both come out)

Plyometric Power Drills & Bodyweight Strength:

Woodchopper Medicine Ball Slams–3×7 Alternating R&L Sides

Plyo-Box Jumps Or Bleacher Jumps–3×10 (Note: Beginners start at ground jumps or on a 6 to 12″ height. Jumps should NOT be rushed, but performed generating as much height and quality with each jump!!!) 

Rotational Medicine Ball Throws–3×5 On R&L Sides (Note: Use a sand filled medicine ball or jam ball for up close throws and a standard rubberized bounce medicine ball for throws further way from the wall. Stand tall, pivot the front foot, and throw across the body at waist level. Use a solid surface!)

Burpees–3×10 (Note: Intensity can be scaled by you performing the burpees with a load such as a weighted vest


I hope you enjoyed Heisenberg! Please post up below on how you held up in the comments section. Make sure to share this with your friends and family. Remember that most anyone can train hard, but only the best train smart my friend. 

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I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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