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What’s happening, ONE fans? As a championship-winning professional athlete, a businessman and a physical trainer, I’ve accumulated a lot of great workout routines and tips that I regularly share with my teammates and clients. And now, I’m extremely excited I’ll be sharing some high-intensity workout finishers with you via VIDEO for the next six weeks.

Each workout is inspired by one of my favorite ONE Protein Bar flavors—and just like a ONE Protein Bar,

they’re great ways to finish your workout strong and get ready for recovery.

The first installment is called Birthday Cake Core, and it’s inspired by (you guessed it) Birthday Cake ONE Protein Bar, my very favorite flavor of all time. Roll it!


“Birthday Cake Core” workout

Repeat for 10 minutes.

  • Knee-to-elbow—10 reps each side
Knee-to-Elbow 1
Knee-to-Elbow 2
  • Burpee raises—10 reps
Burpee Raises 1
Burpee Raises 2
  • Suitcases—20 reps
Suitcases 1
Suitcases 2
  • Side-to-sides—15 reps each side
Side-to-Sides 1
Side-to-Sides 2
  • Toe-touches—30 reps
Toe-Touches 1

Watch the video closely to see how each exercise is done, and don’t hesitate to pause it frequently to practice and get the proper technique down.

Check back next week for another delicious way to wind down your workout!


Rob Pannell Headshot
Rob Pannell
Credentials & Certifications:
Rob Pannell
Credentials & Certifications:

American Professional Lacrosse Player

All statements, views and/or opinions expressed on this blog, and all articles and responses to questions and other content, other than the content provided by ONE Brands, are solely the opinions of the author and do not necessarily reflect the opinions of ONE Brands. ONE Brands does not control, and is not responsible, or liable to you or any third party, for the content or accuracy of any content provided by any third parties.