Levi Markwardt, Trainer

09/02/2025

Lets talk - paced in linked vid
min 1) every 4"
min 2) 3 every 12"
min 3) 5 every 20"
min 4) 8 or 7 every 30"
min 5) 15 for time - x5 rounds

375 in 24'40" r1'20" + 25 in 1' to = 400 in 27'
https://youtu.be/w6k9p5ArD0A

I get a lot of questions regarding how I do my burpees - hands on KBs, feet on a box, no jump. I've answered before but here goes, again 😉

Sport KBs are 11in off the floor & allow my hands/wrists to be in a more advantageous position vs floor. When you do the amount of reps I do (both burpees & KBs in hands/on arms), limiting unnecessary wear & tear helps. I kick my feet up to a box to mitigate any pushup advantage by having my feet at least the same height as hands (similar to the floor). The higher my feet above hands the more "intense" each pushup. Don't read into this - 11in KB & 14in box (this vid) is negligible

Also, keeping my body off the floor is MUCH easier on my knees because it lessens the ROM of each rep. In Nov '24 I tore Rt Med meniscus. In May '25 I tore Lt Lat meniscus. In Aug '25 I re-aggravated Lt Lat. Each time requiring a cortisone shot. And I cannot tell you how many prolozone shots in that same time period. Its also why I only stand vs jump. It's why I haven't lunged or squatted in forever. It's why I don't run/jog. I'd rather do this form of burpee than no forms of burpee. This kind of session becomes my "running"

They are "easier" in that less ROM allows me to move faster. I do reps for time intervals (AMRAP), set numbers, specific numbers "for time" (last 25 here as example) & paced (this session). Moving faster is good for my "cardio" & allows me to get more pushups

There is always someone who says, "that's not a burpee!" Fine. But Burpees are my GPP, not my event. I'm not going to compete in burpees. But I will continue to reap the benefits of my version

Also, when done well, they flat out work. Bells & Burpees... who knew 🤷‍♂️

08/20/2025

Rant

Ive come a LONG ways in my pursuit of wellness. Its been a massive under taking & i really needed to forget a lot of what i thought i knew concerning both training & nutrition. Im forever grateful for this process. As always, for the re-education, for the intro to KBs & for the submersion & life altering path of TRAINING with KBs

I honestly dont know my BF%. Until last Mon, its probably been a dozen yrs since tested with calipers. My best guess was 12-13% but wouldnt be too surprised at 15%. That's just based on my lived experience. 100% guess. Slide 3 is AI app which again, who knows & likely not. Used for comparison

As a retired wrestler, weight always mattered. It does in GS too. As a former turd, weight matters. I mean, it shouldnt any more, but it does. Ive used the same scale from my known high of 288lb (left july '06) to 206lb (right today). Ive used it for online KB comps & to cut for in person comps with great consistency

My Doc wanted my to try the Styku scan. Its a fasted scan & claims accuracy 1-2% of DEXA. Sounds legit. So i was shocked to see 216 (i weighed 210 on my scale Fri). I went back to my gym & weighed 210 🤷. Also a shock, 20.8% BF. So i looked into DEXA, the "gold standard". If you really want to know your BF, MRI seems to be the only worthy test. But $$. DEXA seems to do a great job with mass population but not individuals. Muscle mass, bone density & hydration levels can throw it off higher. I read from 4-10% 🤔

What's my point? A few years ago this would have crushed me. All this hard training & food sacrifice for what? This?! Thank God Im mentally healthy enough to just land on pi**ed. Not great but better

A better solution? A quality scale with consistent weigh-in time. + a mirror. Ask yourself honest questions: How do i feel? Do i need to lose BF? Am i happy with my aesthetic? Change what needs changing. Adjust when needed. My weight & BF are what they are. 206 or 216. 12% or 21%. this is my aesthetic & performance at 47. More info isnt always beneficial

08/02/2025

posted a vid on useless exercises last wk (YT). He included the KB &

My friend did a reaction vid & included some of my work 🙏 this generated comments - both positive & negative. Some related to me (steroids 🥴) & some to KBs in general. The irony of the steroid comment on a vid featuring Dr Mike & not referring to Dr Mike is hilarious. No shade Dr Mike 👊💪

Im not arguing for the swing or getup in this post. I think both movements are overrated. Especially when compared to their marketing (& i like the getup). KB marketing is the WORST. I feel its because of the marketing & cult behavior generated that KBs arent taken seiously by other training communities. It also seems they always default to (swings/getups) vs (the sport of KB lifting) which has standards & benchmarks. Exercising with KBs is not the same as training to compete with KBs. I mean, duh, right? 🤔

Whether youre exercising with HS methods or training (GS) there can be a huge ROI with KBs - just like the other methods. The argument you cant gain size & strength with bells is absurd. At 47, im ok with trading elite & absolute for the additional & that training with KBs has provided me. Forever team

Lean Lens is an AI bodyfat app that is kind of fun to play with but I have no idea if its even kinda accurate. I assume i walk around approx 12% at 95kg. Results = KB training efforts while maintaining a consistent diet. No BBing, PLing, or enhanced sups 💯

I may not be close to stage ready or even "strong", but Id welcome the 🥜 gallery to do some sets 😆

07/27/2025

9 participants in house at one time is largest group yet!

7 LC
28 (14+14) HSn
10 Burpees
- 13 rounds
7 LC
8 Burpees
- 1 round

600 total reps (600 is Officer Ledesma's badge number & 7/28/10 was his EOW).

first few sets were rough until back loosened up. early session for me to have 64kg OH 😳

im very humbled & blessed (& exhausted) to have this many members (4 have already completed) to show up & nearly die in honor & celebration of my friend.

we went a day early due to workout length & work schedules. i guess not everyone owns a gym 🤷‍♂️

Remember, all are welcome at tomorrow to participate! Non-members as well. Its a celebration of life so dont forget to have fun! Also, if you participate remotely, dont forget to take a pic so i can share 🫶

https://youtu.be/9aIpj1kr2tU









**ch

07/06/2025

Happy (70th) Heavenly Birthday Dad ❤️

Lots to reflect on today. Well everyday but especially anniversary type days.

I choose to remember & reflect on the overwhelming good from having loving parents & not having to experience the evils of weak men & fatherlessness. Forever grateful & always wanting to be better for my Shai.

06/24/2025

I'll never grow tired of but I'm dedicating a lot more focused time to building single bell limited switch sets **ch **ch &

Today was my "heavy" limited switch set -

36kg but I didn't have it upstairs today

HSn + LC. 8 HSn in 25"- 5" pause; 6 LC in 30" each Min

Lt: 5'
Rt: 3' - r1' - 2'
i couldve gut out min 4 but definitely did not have a 5th min in right arm today

14/m x5' left (70 OH) is a solid PR, but it did get ugly 😬 vid on YT

05/31/2025

- specifically - has completely changed my life. As i shared yesterday with the anniversary of my Dad's passing, i was on a very unhealthy path. I'm very grateful i was introduced to by my good friend all these years ago

Exercise must be sustainable to provide all the necessary benefits. Its gotta be routine. Time is your friend!

YT reminded me yesterday (random ) how many fail & weight regain is "inevitable" so why even try? I was 210lb/95kg yesterday. I've been able to keep 75+lbs/34kg of fat off my frame because this life is sustainable for me. Eating & training both. Im not looking for reasons to quit, Im finding ways to continue to challenge myself. Lean into this life. Rinse & repeat

until the Lord calls me home!

05/04/2025

Big day for yesterday. Members competing & staff learning

& Chris Beck all competed at competition in Davenport.

This is Jason's 3rd comp & he scored high enough to earn 💪in Veteran category

The 2nd time Chris has competed & his score landed him in 😳 territory in Veteran

Luke's 1st time on the platform but i know he's just getting started! Barely 17 & hitting rank 💯

All 3 competed in 2KB - 5 events all 3' work & 3' rest btwn. **ch & in the category with Thanks for making look good & reppin 🫶

& i headed to for some continuing ed. Well done by all presenters but I was definitely there as a fanboy. Thanks Cal!

Also had to show all staff the always important AA board at 😉









S/O to & his fancy AI skills

04/19/2025

It’s always the same question-
Can you really build muscle with KBs?

I look exactly how I eat & train. So do you

So yes, you can absolutely create the physique you want with KBs. But just because you can doesn’t mean you will

Your genetics matter

Will you eat well? Remove the garbage & consume what’s needed?

Will you consistently train? And train in a way to achieve your goal? Because not all KB “lifting” will offer the result you might be after. Exercise choice matters. Programming matters

Are you tracking the process? Volume, intensity, pace, rest, etc. Real programming will offer real results. Checking your exercise box is fine but doesn’t mean your desired result achieved

The KB is marketed as “fat blasting” or “endurance” equipment, not “muscle building”. So I get it, I suppose. Why would marketing be dishonest? So weird 🤔

I lost all my excess BF without touching a KB. Then spent the next 13-14 yrs all in with the . From hardstyle to Master of Sport (World Class even) to 2 Bells Overhead. HOW you train matters more than the tool you choose to use. In my later 40s, I’m definitely a non-specialized human & no part of me needs a bar to look or feel accomplished

03/29/2025

Results based training vs checking a box

Im cetainly a guy (duh). More specifically a guy, at least in methods & techniques. I'll die on my hill 💯

This is really a results conversation. Are the tools & methods you're implementing giving you what you're hoping to achieve? Is it enjoyable? Sustainable? Are you remaining intentional? Does your training help you manage your nutrition?

Personally I dont think I could ask for a higher ROI at my age. Yes, I've got my share of aches & pains as aging isn't for the weak!

But overall, my version of KB training has enhanced my life personally & professionally - in ways I'd never imagined. But Ive also done the work & committed to the process in ways most just dont care to.

Competing in opened my eyes to a different world, renewed my focus & connected me with people to foster a *growth mindset*. It might look different now that Im not competing, but still intentionally growing my strength & brand.

This has been my experience & I'll be forever grateful for this journey of self discovery.

Btw this happens with all training disciplines . Even with somehow 🤷‍♂️ Find your niche.

01/02/2025

Order yours today!
(linked below)

Send a message to learn more

11/01/2024

Many have asked & we're ready! Code LEVI15 for some sweet training Ts. Or if you're like me, Church Ts 💯

johnsonwear.shop or linked in bio 😁 big thanks for your help 🙏 Im making another order 💪