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Weekend Workout

Is there anything better than the South in the fall?  Take advantage of the weather and get outside for this Weekend Workout!

Complete as many rounds as possible in 20 min (add or subtract time based on your fitness level and availability).

5 Burpees

10 Pushups

15 Squats

20 Situps

25 Lunges (ea leg)

30 Mtn Climbers (ea leg)

Run 100 yards (50 out, 50 back)

Weekend Workout

Burpees are always better with a friend, so grab a buddy for this one. 

Perform the following exercises as an AMRAP (as many rounds as possible). Work as hard as you can for 3 min, then rest for 1 min. Repeat this format of 3 min on, 1 min off, for 7 total times.

10 Burpees

10 Squats

10 Situps

Weekend Workout - Holiday Version

Gym closed today but you still need to get something in?  We got you.  Give this a shot!

21 reps of each, then 18, 15, 12, 9, 6, 3

Burpees

Squats

Situps

Weekend Workout

If you're in Atlanta this Saturday, head over to Freedom Park at 11am for a High Intensity Interval Training workout with our friends at Fit Kamp Bootcamp.

Or, if you need something quick you can knock out before settling down for a day of college football, give this one a shot!

This is a quickie. Once you start the clock, it doesn't stop.  Keep moving!

Start with 2 min of burpees, counting reps! (advanced, aim for 30+, intermediate 20+)

then, 60 seconds each of the following:

pushups

squat jumps

mtn climbers

bicycle crunches

repeat these 4 exercises 3x for advanced, 2x for intermediate

Finish by completing the same number of burpee reps you hit in the first 2 min.

Weekend Workout

Busy weekend ahead? Need to get your workout in quickly? Give this one a shot!

Countdown

10 reps of ea, then 9, 8, 7, 6....1

Pushups

Situps

Squats

Leg Raises

Burpees

Weekend Workout

Grab a timer and get your mind right for this quick but tough workout.

There are 3 rounds:

Round 1 - 3 min of work followed by 1 min rest

Round 2 - 6 min of work followed by 2 min rest

Round 3 - 9 min work

Complete as many circuits as possible of the following:

3 Burpees

6 Pushups

9 Situps

12 Squats

Add up your total completed reps at the end.  Advanced, shoot for 350-400+ reps.  Intermediate, shoot for 250-350.

Weekend Workout

This Weekend Workout requires a jump rope.  If you don't own one already, you can sub in mountain climbers or jumping jacks.  But, really, just go get one.  Nothing will increase the effectiveness of your at home workouts like a jump rope.  Get one here or here.

Go straight down the list.  Record your time.  Try again in a few weeks and see if you can improve on your previous score.  (For a hard version, stick with 50 reps; intermediate complete 40 reps of each.)

Weekend Workout

Weekend Workout

It's the freakin' weekend, baby, and it's beautiful outside.  Get out to a park, the backyard or the front porch, get some fresh air and knock out this Weekend Workout!

21 reps of each, then 18, 15, 12, 9, 6, 3

After completing 21 reps of each exercise, run 100 yards out and back, then move on to 18.  If you can't get outdoors for the run, sub in 100 mtn climbers ea leg.

(advanced start at 21 reps, intermediate start at 18)

Squat Jumps

Pushups

V-Ups (or Situps)

Burpees!

Weekend Workout

Weekend Workouts are all about efficiency.  Get in, get out, done.  Weekend Workouts are also all about staying on track.  And there's no better way to stay on track than with a workout buddy.  So, for this one, grab a partner and knock it out.

Mark off a distance of about 100 yards. One partner runs while the other partner starts working on the first exercise.  Switch places when the runner gets back.  Complete all the reps of the first exercise before moving to the second. The rep count is total for the pair. 

200 Lunges total

150 Situps

150 Squats

100 Pushups

100 Lying Leg Raises

75 Burpees