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Burn with Kearns: Strong without the spend: How scraps became strength tools – Kevin Kearns
By Coach Kevin Kearns – Founder of Burn with Kearns, Former UFC S&C Coach, and Advocate for Real-World Training
There was a time when we didn’t need chrome-plated gym machines or overpriced tech gadgets to get strong. Our ancestors didn’t have barbells or resistance bands—they had fields, ropes, barrels, and axes. They didn’t isolate biceps; they hoisted hay bales. They didn’t count reps; they survived.
At Burn with Kearns, we honor that legacy. We call it recycled and ripped—taking what’s already around you and turning it into fuel for real-world strength.
“One man’s trash is another man’s workout equipment.”
And in many cases, it might be the best equipment you’ve ever trained with.
What History Teaches Us About Functional Fitness
For centuries, people built strength by moving uneven loads, rotating through multiple planes, and doing it barefoot, outside, and under pressure. There were no climate-controlled gyms, no machines to isolate a muscle.
This kind of training—picking up, rotating, carrying, swinging, pressing—develops not just muscles, but reflexes, connective tissue resilience, and movement coordination. That’s what real-world fitness is built on.
It’s no wonder that the Burn with Kearns system thrives on this philosophy. The gear we use may be modern, but the approach is primal:
- Water jugs instead of kettlebells
- Sledgehammers instead of cable machines
- Tires instead of pulldown stacks
- Suspension straps and bands instead of bulky gym rigs
Science Behind the Scraps: Why This Works
Let’s get into the physiology:
- Instability increases core recruitment. Training with jugs, uneven surfaces, or swinging tools forces the body to engage its deep stabilizers (TVA, multifidus, pelvic floor).
- Multi-planar loading recruits more motor units. Movements that twist, pivot, or carry unpredictably mimic sport and life.
- Compound, real-world drills raise metabolic demand. These workouts elevate heart rate, VO2 max, and post-exercise calorie burn.
- Neuromuscular coordination improves. These drills sharpen your balance, proprioception, and nervous system response time.
For the 40+ and 50+ crowd, this is gold. You’re not just getting stronger—you’re protecting your joints, extending your movement quality, and preparing your body for life.
The Burn with Kearns “Strong Without Spend” Kit
You don’t need a $1,000 investment to build strength. Here’s your home-grown arsenal:
- A 5-gallon water jug – For swings, get-ups, loaded carries
- A truck tire – For drags, slams, flips, and grip
- A pair of hammers – For overhead presses, rotational blocks, renegade rows
- A suspension strap or rope – For pull-ups, inverted rows, core crawls
- A flat rock or sandbag – For presses, deadlifts, squats, and throws
Estimated total cost? Less than $50. Benefit? Priceless.
Sample Workout: “Backyard Brawler”
1. Jug Swings – 30 sec each side 2. Hammer Rows on Tire – 6 reps each side 3. Jug Get-Ups – 3 reps each side 4. Sandbag Toss to Squat – 10 reps 5. Tire Push or Drag – 40 yards
Repeat for 3–4 rounds. Rest only as needed. Add intent, intensity, and creativity.
The Program
‘Garage Guns “
Final Thought: Be Like the Old-School Strong
Strength isn’t about what you lift. It’s about how you move, adapt, and recover. Your gym is wherever you are. Your equipment is what you make it.
When you train like a survivor, you build a body that’s ready for anything.
Hustle = Muscle !
Coach Kearns
PS – Are you satisfied with your current fitness level?
Are you happy with your energy level?
Do want a authentic results from your fitness program ?
Then take the first step and book a discovery call with me today ! You having everything to gain especially better health and wellness ! Kevin@burnwithkearns.com
You’ll talk to a real person for Authentic results – here’s Emilio – a realtor!
Testimonial from 64 year old client
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https://whitecollarfightcamp.com
Let’s fix your foundation and get you moving like a warrior”again.
Hustle =Muscle !
Coach Kearns
#FixYourFoundation #BurnWithKearns #FunctionalFitness #CoreTraining #JointHealth #MobilityMatters #TrainSmarterNotHarder #Over40Fitness #LongevityStrength #BiohackYourself
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Read ALL articles by Kevin Kearns here: BURN WITH KEARNS
Both of Coach Kearns books may be purchased on www.Amazon.com. For more information about Coach Kevin Kearns, including scheduling speaking engagements and classes (both online and in person), please contact him at 508-404-8503 or Kevin@burnwithkearns.com. Author of There’s Light In The Tunnel How to Survive and Thrive with Depression, Always Picked Last, A guide to navigating bullies on Amazon and Audible
youtube.com/user/burnwithkearns https://www.linkedin.com/mwlite/in/burnwithkearns
Coach Kevin Kearns has been coaching in the world of fitness, nutrition, and tactical self defense for over 3 decades. As the former conditioning coach to 15 UFC Pro Fighters, and ranked in the Top 5 in the UFC , he is no stranger to the the importance of proper nutrition and proper mindset programming. He has long advocated to all his clients athletes or the general population about the importance of programming mind, body and spirit. Coach Kevin Kearns BS FMS CPT Former conditioning coach to 15 UFC Pros Ranked in Top 5 by the UFC Personal Fitness Coach, Author, Columnist, Motivational Speaker, Corporate Wellness Consultant, Youth Wellness Program Provider, Certification Specialist, Personal Self Defense, and Law Enforcement Defensive Tactics Specialist.BurnwithKearns.com.