If you can't attend our FREE Dirty South Fit workout at Mason Mill Park at 8am, give this bodyweight burner a shot! Knock it out in the living room, in the back yard, or at the park. Do it before the kids wake up or have them jump in for a family affair. Bottom line, just get it done!
30 seconds per exercise:
Burpees (count your reps!)
Mountain Climbers
Squats
Situps
Rest 30 sec.
Transition as quickly as possible and hustle through those burpees because you repeat this circuit until you hit:
75 total burpees - beginners, 100 burpees - intermediate, 150 burpees - advanced.
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Happy Birthday America! A holiday weekend isn't a holiday from your goals. Knock out this quick in the morning before the bbq, family and fireworks!
30 sec of each exercise, no rest between. Rest 90 sec after finishing the entire circuit. Repeat 4x, advanced repeat 5x.
Jumping Jacks
Jumping Lunges
Pushups
Flutter Kicks
Scissor Kicks
Squats
Squat Jumps
Mtn Climbers
Supermans
Burpees!
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Get your weekend started off proper with this quick, 10-15 minute workout. The main goal here is speed, with that being said, do not sacrifice proper form for quickness. Try your best to hit the rep counts unbroken, and to complete a full round without resting. If rest is required, do so between rounds. There will be an "(A)dvanced" option offered for each exercise, if you've been on a regular workout program, give some of the Advanced versions a try. Remember, your goal is speed. If you get through two rounds of trying the harder version and can no longer complete the rep counts unbroken, scale down to the regular option. SPEED! SPEED! SPEED!
5 Rounds:
- 20 Pushups | (A) Plyo/clapping pushups
- 20 Situps | (A) V-Ups
- 20 Step-back lunges(total) | (A) Plyo/Jumping Alternating Lunges (total)
Finding time to squeeze in your workout over the weekend can be tough, so here's a quick conditioning circuit that will get your core firing.
100 Mountain Climbers
25 Pushups
100 Bicycle Crunches
50 Squat Jumps
100 Mountain Climbers
50 Lunges
100 Bicycle Crunches
25 Burpees
100 Mountain Climbers
Weekend Workouts are all about efficiency. Ain't nobody got time to sit around a gym for an hour on a beautiful Saturday morning. Get in, get out, get it done. Here's a quick one for when you're short on time, but you know you gotta do work.
Equipment: timer/watch
Goals: stamina, strength, muscular endurance, cardio endurance
Time: 12-ish minutes of pain
Start with 2 min of burpees, counting reps,
Then immediately move on to the following 4 exercises, working at max effort. Transition quickly because there's no rest between exercises.
Squats - 1 min
Pushups - 1 min
Mtn Climbers - 1 min
Situps - 1 min
Repeat these 4 exercises x2, advanced Repeat x3Finish with Burpees, picking up where you left off counting after the first 2 min and working until you hit 50 reps total.