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Paintball Workout: Gun Up Ass Down! (Video)

With the success of my short article/introduction of my working with New England Carnage (click here if you haven’t seen it) I have decided to give a gift to not only my viewers, but the entire paintball community. I have today, one of my paintball specific circuits that I have implemented with Carnage, and want to share it with you guys. I hope you enjoy it (Just kidding I hope it kicks your ass)

I have named this circuit Gun Up/ Ass Down. It is an amazing workout for paintball players because it focuses on building up strong legs and core, while working on shoulder strength and stability while holding your gun up in the ready position. So many times have I seen players miss opportunities on the field because they were too tired to hold their lane, or their legs were too exhausted for them to make the moves they needed to make. This workout solves all of that. In paintball, it is so important to be quick on your feet and able to have a strong base of support. Do this work out for a few weeks, and you will feel more comfortable on the field, which leads to you thinking more about the game, and less about how tired you are.

Forward Alternating Lunges (10 Each Leg)

Squats (10 Reps)

Backward Lunges (10 Each Leg)

Squats (10 Reps)

REST 60-90 Seconds

This would be one round. Complete 4 more rounds to be done with the workout!

Like any other workout I give my clients, I provide them with the ability to reel in, or ramp up the difficulty based on how they are feeling and doing. This exercise is no different. The beginner’s version of this workout has you just utilizing your gun set up and nothing else. The advanced version has you strapping on your Pod Pack, and filling your pods with paint or rocks for extra resistance. If you decide to start with beginner, do not feel bad, the key to this is finding out what works for you, and making improvements every week so you can reach your goals.

I had a lot of fun making this video, and I am excited to increase the number of paintball athletes I have under the LiftLaughLive banner.

If you are a paintball player looking to take their athletic abilities to the next level, or if you are just looking to improve your health, please contact me at I look forward to hearing from you and helping you achieve your goals!


Hope you guys have a great day.

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Sam Brown CPT (

Certified Underground Strength Coach

Certified Personal Trainer

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