No fluff, no filler reps. Everything runs through complexes — kettlebells, dumbbells, cables, bodyweight, barbell work, and mobility, strung together so every set carries into the next. Built around real life, not a perfect schedule. Full-body means every session earns its place, tracked and adjusted as you go.
Training is one piece. Eating right and living with purpose closes the loop — that's the whole game.
This is the whole system — training, eating, and the accountability to actually finish. Here's exactly what's inside.
I only coach a handful of fellas at a time, and spots are filling. Accepting applications now.Apply for Coaching
01
Programming
Custom Blueprint
Expert programming built from scratch around your body type, goals, experience, equipment, and any nagging injuries. 3–6 focused days a week, every session under an hour, every movement and rep scheme specific to your goals.
02
Nutrition
Your Macro-Based Meal Plan
Personalized calorie and macro targets (protein, carbs, fat) dialed to your exact goal based on your body type, a weekly meal plan (3–5 meals a day), plus a simple food framework with easy swaps where needed.
03
Weekly Check-ins
Progression
Every week you send me your numbers and progression photos and I review what happened — training, eating, energy, life — and the plan gets tweaked based on data, not guesswork.
04
Accountability
Tracking
Someone actually tracking whether you did the work. That's the piece most guys are missing, and it's the difference between 12 weeks of effort and 12 weeks of results.
05
Direct Access
Coaching
Message me directly between check-ins with questions, form checks, or when life throws a wrench in the plan — you're never just left to figure it out on your own.
06
Monthly Recalibration
Redialed Targets
Once a month your training and macros get redialed based on your results, so your plan progresses as you progress instead of running on autopilot.
Bonus: All of 30-Minute Strong
Every Edition, Included
Every edition of 30-Minute Strong — Kettlebell, Dumbbell, and Bodyweight — yours to keep for travel days, extra inspiration, and life after coaching.
How It Works
Three Steps. No Sales Call.
No sales calls, no pressure, no upsell. Everything you need to decide is already on this page — if it fits, apply. Got a question before that? Send me a DM and we can schedule a call.
1
Apply
A few real questions — your goals, your schedule, what equipment you've got, what's worked and not worked in the past. It takes 5 minutes, and I read every one myself to see if we'll be a good fit.
2
Lock In Your Plan
Once I've reviewed your application and it's a fit, I'll send over the payment form — lock in your 12-week coaching plan for $1,800 and you're in.
3
We Get To Work
Your training and nutrition get built around what you actually told me — not a template pulled off a shelf — and it's delivered within 3 days of payment in one Google Sheet I update after every check-in. Then we train, check in every week, and I adjust as you go for the full twelve weeks.
Let's Be Real
Is This Actually For You?
This is for you if...
✓You're a dad or a busy guy who needs to kickstart yourself into gear, and ready to commit to a full 12 weeks.
✓You can get in 3–5 sessions a week, even if time is a constraint and workouts need to be short.
✓You want a plan built around your actual schedule and life, not one you have to bend your day around.
✓You'll show up to your weekly check-in and actually follow the plan you're given.
✓You're ready to invest in your health and lifestyle and bake in good habits.
This isn't for you if...
×You're looking for a quick fix or a shortcut.
×You're not going to check in or follow the plan you're given.
×You just want a program to run on your own — grab the 8-week Programming option instead.
×You're not ready to commit to a full 12-week block.
FAQ
Questions You Might Have
Why is there no sales call?
Because you don't need one. Everything you need to decide — price, what's included, how it works — is already on this page. If something's still unclear, DM me directly and we can schedule a call.
How does payment and commitment work?
It's a 12-week commitment, paid in full upfront. After your 12 weeks are up, you can continue week to week and cancel anytime — no long-term lock-in.
What if I fall behind or miss a week?
Although that's not recommended, life happens. We just pick up and keep adjusting from your next check-in — missing a week doesn't reset anything.
Do I need a gym membership?
No. Programming is built around whatever you actually have access to, whether that's a full gym or a couple of dumbbells at home.
What if the plan isn't working for me?
It's never static. Every week's check-in feeds back into the plan, and every month we do a full recalibration — training and macros redialed based on your results — so it's constantly getting adjusted off your real numbers, not left on autopilot for 12 weeks.
Do you work with beginners?
Yes. The plan is built around your actual experience level, whether this is your first real program or you've been training for years.
What if I have an injury or old pain?
Tell me in your application. It gets built around it from day one, not something you have to work around yourself.
What You're Getting
The Real Value, Laid Out
Custom Programming (12 Weeks)~$600
Macro-Based Nutrition Plan~$550
Weekly Accountability Check-Ins~$950
Direct Coaching Access~$250
Daily Standards & Discipline System~$300
Monthly Recalibration~$250
Bonus: All of 30-Minute StrongFree~$200
Total value~$3,100
What you get through me$1,800
Total savings~$1,300
Ready to see if we're a fit? The application takes about 5 minutes.
You run the plan, I build it. Here's exactly what goes into it.
The application takes about 2 minutes. If it's a good fit, I'll send your payment link and get to work on your 8 weeks.I Only Want Programming
01
All 8 Weeks, Fully Programmed
Every session for the full 8 weeks is mapped out in advance and progressed toward your goal — no guessing what to do when you show up.
02
Customized To You, Specifically
Not a template. Built around your schedule, your training history, and where you're starting from right now.
03
Built Around Your Exact Equipment
Whatever you have access to — bodyweight only, a pair of dumbbells, a full gym — the program is written for exactly that, nothing you don't have.
04
Programmed Around Injuries & Pain
Tell me what hurts or what to avoid, and the program is written around it from day one — not something you have to modify on the fly.
05
Made To Hit Your Target
Every week is built to move you toward the specific goal you came in with — fat loss, muscle, or general strength and fitness.
How It Works
Three Steps. No Guessing.
Here's exactly how you go from application to program in hand.
1
Apply
A quick 2-minute application to make sure a custom plan is the right fit for you.
2
Lock In Your Plan
Once I've reviewed your application and it's a fit, I'll send over the payment form — lock in your 8-week program for $200 and you're in.
3
I Build It & Send It
Your program gets built around your answers and delivered within 3 days of payment — a custom PDF plus an Excel tracker, ready to run.
Apply With Zero Risk
Built Right, Or I'll Fix It.
If your plan misses the mark, I'll revise it at no cost to you. Your plan should get you fired up.
FAQ
Questions You Might Have
How is this different from 1:1 Coaching?
This is training only — a program built based on your goals and equipment. No nutrition, no coaching, no weekly check-ins, and no ongoing adjustments. You run it, I build it.
How long until I get my program?
Within 3 days of payment. Once your application is approved and you've locked in, I build it around your answers and send it straight to your inbox.
Can it be adjusted after I start?
It's built once, around where you're starting and where you want to go — it's not weekly-adjusted like coaching. You do get a chance to review it once it lands to make sure it's a good fit, and per the guarantee above, I'll revise it at no cost if it misses the mark. If you think you'll need ongoing changes throughout, 1:1 Coaching is the better fit.
What equipment do I need?
Whatever you tell me you have — bodyweight, a home setup, or a full gym. The program is written around exactly that.
Is nutrition included?
No, this is training only. The macro-based meal plan is part of 1:1 Coaching.
Want your own 8-week program? It takes about 2 minutes to get started.
Thirty years of training. A lifetime of sports and martial arts. Ten of those years in CrossFit.
When the gyms shut down, I built my own in the driveway, one piece at a time: kettlebells, dumbbells, a pull-up bar, bands, cables. I started programming for myself and learned fast what actually works when equipment and time are limited.
Six years later, I still don't have a gym membership. I don't need one. Short, full-body sessions keep me strong, conditioned, and consistent around work, family, and jiu jitsu.
SHORT. SIMPLE. EFFECTIVE.
How We Train
THE APPROACH
Time-Efficient
20–30 minute sessions built around a full schedule. Get in, get the work done, get on with your day.
Full-Body
Every session trains the whole body: strength, conditioning, and mobility. You build an athletic body, not just one body part.
Minimal Equipment
One kettlebell, a pair of dumbbells, or just bodyweight. Train in the driveway, a hotel room, or anywhere you've got space.
Varied
Kettlebell, dumbbell, bodyweight, and conditioning. Training stays fresh, so you keep showing up.
Scalable
Scale-down and scale-up options built in. Coming back after time off or training hard for years, you can run the same plan.
Tested First
Everything I program gets run on me before it ever reaches you. If it doesn't work, it doesn't make the cut.
The Coach
WESTIN CROSBY
Born and raised Texan. Texas A&M grad. Played sports all the way through college. Purple belt in jiu jitsu.
I'm on the road a lot, for work and for fun, and that's shaped how I train more than anything else. Hotel rooms, hotel gyms, whatever equipment is around, and never as much time as I'd like. When you can't count on a full gym or a free hour, you learn to make every session short, effective, and versatile enough to work anywhere. That's what goes into everything I program.
I share workouts on Instagram at @westin_crosby, and build the programs here to take you further.
Getting strong shouldn't require two hours a day or an expensive gym. It should be efficient, effective, and something you can stick with for years, not weeks.
The workouts I post are free. What I build for clients is the part that's hard to do alone: a plan built around your schedule and equipment, accountability to keep showing up, and progress you can actually see.
Training keeps me sharp, disciplined, and ready for everything else on my plate. If I can help more guys running full schedules get that same edge, that's the whole point.
Seven sessions, 20–30 minutes each, built around one kettlebell or a pair of dumbbells — strength, conditioning, mobility, and a bodyweight day you can do anywhere.
Scaling and a Tracker
Scale-down and scale-up options for every day, plus a tracker to log your week.
Drop your first name and email and it's on its way.
You're on the list. Your first Sunday 3 lands in your inbox this Sunday. If you don't see it, check your Promotions or Spam folder and drag it to your inbox.
My ten go-to workouts for when the clock is tight. 15–30 minutes each, with one kettlebell, a pair of dumbbells, or nothing at all.
01
10 Full Workouts
Kettlebell, dumbbell and bodyweight options, from a 15-minute swing ladder to a 30-minute full-body session. Pick one by the time you have and what's in reach.
Warm-Up and Scaling
A 5-minute warm-up and rep ranges built in, so it works whether you're coming back or already training.
Drop your first name and email and I'll send them over.
Your Top 10 Workouts are headed to your email now. If you don't see them in a few minutes, check your Promotions or Spam folder. Can't wait? Grab them right here.
My ten go-to core workouts, written out and ready to run. 10–20 minutes each, with one kettlebell, a pair of dumbbells, or nothing at all.
01
10 Core Workouts
Kettlebell circuits, rotation work, carries, planks and a bodyweight floor circuit. Pick one by the time and gear you have, or add it to the end of any workout.
Demos, Warm-Up and Scaling
Links to my Instagram demos for most of them, a 3-minute warm-up, and scaling notes so you know how hard to push.
Drop your first name and email and I'll send it over.
Your Top 10 Core Workouts are headed to your email now. If you don't see them in a few minutes, check your Promotions or Spam folder. Can't wait? Grab them right here.
Three self-guided 8-week programs, about 30 minutes a session — pick the edition that fits your equipment and run it on your own. Every one includes the full program plus an editable PDF tracker to log your numbers as you go.
What's In Every Program
Same Backbone, Any Tool.
01
8 Weeks, Fully Programmed
Every session for all 8 weeks is mapped out and progressed phase to phase — no guessing what to do when you show up.
Full-body training built around compound movements for strength and conditioning — every session earns its place.
03
Editable PDF Tracker Included
Log your reps, weights, and notes every session so you can see your progress build week over week.
Pick Your Edition
Same Program. Your Equipment.
Complexes and conditioning built around a single kettlebell — presses, swings, cleans, and carries stacked into work that builds strength and torches conditioning at the same time.
Kettlebell Only, Minimal Equipment
Built around one kettlebell, with a second bell as an optional upgrade — run it at home, in a garage gym, or anywhere you've got the space to swing.
Ready to start? Grab yours below. It lands in your inbox within 24 hours.
Strength and conditioning blended with a pair of dumbbells — presses, rows, squats, and carries progressed week to week for a complete home or gym-floor session.
Dumbbell Only, Minimal Equipment
Built around a single pair of dumbbells — run it at home, in a hotel gym, or anywhere with a rack.
Ready to start? Grab yours below. It lands in your inbox within 24 hours.
Bodyweight strength built through pushing, pulling, and core work — progressive skill and strength work that needs nothing but your bodyweight.
Bodyweight Only, Pull-Up Bar Optional
Built entirely around bodyweight strength work — run it anywhere. A pull-up bar is an optional upgrade, with a no-bar option for every pulling movement.
Ready to start? Grab yours below. It lands in your inbox within 24 hours.
Your program PDF and editable tracker are reviewed and sent personally within 24 hours.
3
Start Training
Follow the 8-week plan at your own pace, logging every session in your tracker.
FAQ
Questions You Might Have
What do I actually receive?
The full 8-week program for whichever edition you pick, as a PDF with all 40 sessions mapped out, plus an editable PDF tracker to log your reps, weights, and notes. Both land in your inbox within 24 hours of purchase.
Can I do this at home?
Yes — each program is built around minimal equipment. Kettlebell needs one kettlebell (a second is optional), Dumbbell needs a pair of dumbbells, and Bodyweight needs zero equipment, with a pull-up bar as an optional upgrade. Garage, backyard, hotel room, wherever you've got a little space.
How much time do I need?
Most sessions run about 30 minutes, 5 days a week. Short on a given day? Trim the volume and still hit the intent of the session.
What level athlete is this built for?
Built for someone who's trained before and can move without hand-holding — not a first-ever program, and not elite-only either. Show up and follow the plan, and it progresses with you.
I post short, full-body workouts with minimal equipment for busy men who don't have time to waste. Real training, filmed in my driveway gym and on the road. Your product shows up the way my audience actually uses it: mid-workout, not in a staged ad.
6.1M
Views, last 30 days (IG + FB)
54K
Total followers
21KInstagram
33KFacebook
+8K
New followers, last 30 days (IG + FB)
91%
Male audience (IG + FB)
Follower counts as of Oct 2026. Views, growth and audience from Meta Insights, Sep 15 – Oct 14, 2026. Account launched July 2026.
Proof
CONTENT THAT MOVES PEOPLE
My audience doesn't just watch. They save the workouts, send them to friends, and follow.
01
20 Min AMRAP
7,900+ saves · 1,160 shares · 1,390+ new followers
02
1 Kettlebell = Full Gym
118K views · 4,700+ saves · 1,500+ new followers
03
KB Core Circuit
100K views and 3,800+ saves in its first 13 hours
The Audience
WHO'S WATCHING
Mostly men in their 30s, 40s and 50s (two-thirds are 35–54) with demanding careers and full schedules. They train at home or on the road, buy quality gear, and want results without the fluff. They follow because the workouts are short, practical, and actually doable.
Best Fit
BRANDS I WORK WITH
Home gym equipmentTraining apparelSupplements & nutritionRecoveryWearablesFitness apps
Deliverables
WHAT I OFFER
01
Dedicated Reel
A full workout Reel built around your product, with on-screen tagging and a caption CTA.
02
Reel + Stories Bundle
A Reel plus a Stories sequence with your link, for reach and direct clicks.
03
Long-Term Ambassador
Your product worked into my training over months, not a one-off post. The most credible exposure you can buy.
Rates and full analytics on request. Email me about your brand and I'll reply within 48 hours.
