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Weekend Workout

No equipment? No problem. Freezing outside? We gotcha covered. Give this one a shot!


This is a Pushup heavy workout.  If you're not great with Pushups, check out our instagram page (@dirtysouthfit) for a Negative Pushup demo and use this workout as a chance to practice. Complete all the reps on your toes (not your knees).

Beginners: complete 50 Pushups

Intermediate: complete 100 Pushups

Advanced: complete 150 Pushups

Every time you stop, perform 15 squats (20 for Advanced).

Finish with this 6 min Core Circuit:

30 sec per exercise, repeat the circuit 3x without stopping,


Side Plank Right

Side Plank Left

Hip Bridge



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