Blog

Daily Workout | 08.04.20

Descending Ladders

Start with 21 reps of each, then 18, 15, etc. Go down by 3 reps. Once you've finished the first ladder. Rest 2 min and move on to the second.

Ladder 1:

21-18-15-12-9-6-3

Hand Release Pushups

Squat Jumps

Ladder 2:

21-18-15-12-9-6-3

(Feet Elevated) Pike Pushups

V-Ups

Daily Workout | 08.03.20

10 Rounds

This workout has 2 circuits, 10 min each. The target for each circuit is to complete 10 rounds in the 10 minutes. This means you gotta hustle!

Circuit 1) 10 min, as many rounds as possible:

5 Pike Pushups

10 Squat Jumps

Run 20 meters out and back

Rest 30 sec (this is mandatory)

Repeat

- After 10 min, rest 3 min, then

Circuit 2) 10 min, as many rounds as possible:

5 Burpees

10 Jumping Lunges

Run 20 meters out and back

Rest 30 sec

Repeat

Daily Workout | 07.31.20

5 Rounds

Mark off a distance of about 100 yards. If you can't get outside, sub in 100 mountain climbers total. 

20 Pushups

20 Squats

Run 100 yards out and back

20 Situps

20 Lunges total

Run 100 yards out and back

Daily Workout | 07.30.20

Take it Slow

We're slowing things down for this one, focusing on proper range of motion and muscle recruitment. Perform each exercise in a slow and controlled manner (2 second push, 1 second pause, 2 second lower). Make sure you're activating the correct muscles for each exercise. 

30 seconds each, rest 1 min at the end, 5 rounds.

Pushups

Situps

Squats

Pike Pushups

Leg Raises

Sumo Squats

RDL Right

RDL Left

- rest, repeat

Daily Workout | 07.29.20

Pyramids!

Finish all the reps of Pyramid A, then rest 2 min and move to Pyramid B

A)

4 reps each, then 8, 12, 16, 12, 8, 4

Pike Pushups

V-Ups

Lunges x2

B)

4 reps each, then 8, 12, 16, 12, 8, 4

Burpees

Sprinter Situps

Speed Skaters x2

Daily Workout | 07.28.20

Strength and Power!

This workout is broken into 2 parts: A and B. Go through both without resting. A is your strength component. Focus on controlled reps. B is the Power section. Focus on quick, dynamic movements.

A)

10 Pushups

10 Squats

10 Lunges each leg

B)

10 Burpees

10 Squat Jumps

10 Jumping Lunges each leg

- rest 1 min - 

Repeat for 5 Rounds

Finish with:

1 Minute of Plank

1 Minute of Situps

45 Seconds of Plank

45 Second of Leg Raises

30 Seconds of Plank

30 Seconds of V-Ups

Daily Workout | 07.27.20

Countdown

Start with 12 reps each, then 11, 10, 9, 8, 7....1

Pushups

Situps

Squats

Leg Raises

Lunges (ea leg)

Burpees

(after each round, run 50 meters out and back -OR- 25 Jump Rope -OR- 25 Jumping Jacks)

Daily Workout | 07.24.20

10-10-10

10 Burpees

10 Squats

10 Situps

Repeat for 15 minutes. Go as fast as you can!

Advanced - shoot for 12-15 rounds

Intermediate - shoot for 8-11 rounds

Beginner - shoot for 5-7 rounds

Daily Workout | 07.23.20

Every Minute on the Minute

Every minute, do the reps of the primary exercise, then finish the minute with as many reps as possible of the secondary exercise.

Minute 1: 10 Pushups -> Mountain Climbers

Minute 2: 10 Lunges ea -> Jump Squats

Minute 3: 10 Leg Raises -> Russian Twists

Minute 4: 6 Burpees -> Sprint Touches

Minute 5: Rest

Repeat 4 times intermediate, 5 times advanced

Daily Workout | 07.22.20

Sprint Intervals!

Make sure you warm up effectively before jumping into this one.  Run about 3 min, followed by 30 sec each of:

High Knees

Butt Kicks

Side Shuffle (Right and Left)

Carioca (Right and Left)

Skips

Then 10 meter sprints. Perform 10 runs, increasing pace with each one until you finish at a full sprint.  

Workout:

Find a hill for this one. Mark off a distance of about 40 yards. Sprint hard up the hill and walk back down. Repeat for 12-15 rounds of until you can't maintain your pace running up the hill.