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Burn with Kearns: Train smarter, not harder. Multi-use fitness tools – Kevin Kearns
By Coach Kevin Kearns – Founder of Burn with Kearns, UFC S&C Coach, and Master of Functional Innovation
In an age of boutique gyms and trendy toys, it’s tempting to chase the newest, flashiest gear. But what really separates pros from amateurs isn’t just what they use—it’s how they use it.
I’ve been in the strength and conditioning game for over 30 years, and one truth has stuck with me: the best results come from using fewer tools in more creative ways.
Not Just a BOSU or a Band: A Philosophy
Too many trainers argue over which tool is better: BOSU, resistance band, kettlebell, suspension trainer. That’s like saying one martial art is better than the rest. In truth, every tool has strengths and weaknesses, and the real magic happens when you combine them with intention.
At Burn with Kearns, we embrace this hybrid thinking. We don’t just train movements—we train adaptability.
Take our “1-2 Punch” workout, born from a beach in Okinawa. With nothing but a BOSU, an AirFit suspension trainer, a few bands, a sledgehammer, and a medicine ball, we created a program that blew up core strength, balance, and total-body control.
The Science: Why Combination Beats Isolation
From a physiological standpoint, combining multiple tools in a single workout:
- Enhances neuromuscular adaptation by introducing instability and variable resistance
- Triggers greater motor unit recruitment, especially in stabilizers
- Trains the vestibular and proprioceptive systems, improving balance and joint integrity
- Increases metabolic demand, elevating EPOC (excess post-exercise oxygen consumption) for fat burning
More importantly, it reinforces real-world movement patterns—not artificial strength that only works in the gym.
Efficiency and Versatility: The Holy Grail
You don’t need 20 machines and a high-tech gym. You need 5 smart tools and the knowledge to make them work. When one tool has multiple uses—stability, strength, cardio, core—you save money, space, and time.
That BOSU ball? It’s not just for balance. Use it for:
- Single-leg squats
- Overhead stability presses
- Core-to-extremity integration work
The AirFit? It builds:
- Grip and joint control
- Full-chain posterior strength
- Reactive bodyweight coordination
The 1-2 Punch Workout Sample
Dark Side One-Legged Squats – BOSU + AirFit
AirFit Rows on the BOSU – Instability meets upper body strength
AirFit Handstands – Core stability, shoulder strength, and neural engagement
Spidermans & Knee Drives – Dynamic core + BOSU balance
Overhead Squats with AirFit – Posterior chain and shoulder mobility
12–20 reps per move. Progress over time. Focus on form over load.
https://youtu.be/d4anF4CkeLk?si=WbtJHFR0ES2UoL5p
Final Word: Train Like a Kid, Think Like a Pro
My kids teach me new moves every day—sledding on Airex pads, swinging from the AirFit in the basement. It’s all a reminder: fitness should be fun, adaptable, and functional.
So stop chasing heavier loads or newer gadgets. Start using what you have—smarter.
Smash limits. Combine tools. And throw your own 1-2 punch.
Remember
Hustle = Muscle
Mind and body !
Coach Kevin Kearns
BurnWithKearns.com
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PSS
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