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Daily Workout | 04.28.20

Alternating Tabata

20 seconds on, 10 seconds off. Repeat each circuit for 4 minutes, alternating between the exercises, then rest 1 min and move to the next circuit.

1. Pushups and Pike Pushups

2. Squat Jumps and Jumping Lunges

3. V-Ups and Russian Twists

4. Burpees and Mountain Climbers

Daily Workout | 04.27.20

1 Round of:

100 Jumping Jacks*

60 Squats

30 Situps

then,

2 Rounds of:

60 Jumping Jacks

30 Lunges

15 Pushups

then,

3 Rounds of:

30 Jumping Jacks

20 Leg Raises

10 Burpees

*You can also substitute a run (100 meters) or jump rope

Daily Workout | Recovery Day

If you haven't done yesterday's workout, go do that now. 

If you did, good on you. Let's do a recovery day.

Start with this (30 sec each):

Toe Touches

Downward Dog

Runner's Lunge (Right)

Knee Pushes (Right)

Shoulder Rotations (Right)

Kneeling Hip Flexor Stretch with overhead reach (Right)

Hamstring Stretch (Right)

Pigeon Stretch (Right)

*go back to Downward Dog and repeat for Left side

Then:

Go for a walk. 60 min. That's it. Get outside. Get some Vitamin D. Come back in an hour when you're done. 

Daily Workout | 04.25.20

Terrible 21's

About once a year I do this workout. It's every bit as much a mental test as it is physical. Grab some paper and a pen to keep track of your rounds. Then, put your head down and grind. 

21 reps of each, then 20, 19, 18, all the way down to 1.

Advanced:

Burpees and Squats

Intermediate:

Pushups and Squats

Daily Workout | 04.24.20

30-20-10

Round 1: 30 reps each

Round 2: 20 reps each

Round 3: 10 reps each

Pushups

Situps

Squat to High Knee

Pike Pushups

Leg Raises

Jumping Lunges

Daily Workout | 04.23.20

Dirty South Poker!

Finish the Deck Challenge!

For this workout, all you need is a deck of cards.  Shuffle the cards and draw the first card on the stack.  The suit tells you what exercise to do; the number on the card tells you how many reps to do.  Face Cards are worth 10 reps.  When you finish the exercise, grab a new card. How long does it take you to work through the whole deck?

Spades: Pushups

Diamonds: Situps

Clubs: Squats

Hearts: Leg Raises

Any Ace: 20 Mountain Climbers

Daily Workout | 04.22.20

5 Rounds

30 seconds each, 1 minute rest at the end, repeat for 5 rounds.

- Pushup Walkover (set an object on the ground like a dumbbell or soccerball, do a pushup, then holding the top of the position walk your hands to the other side of the object, do a pushup and repeat, walking back and forth)

- Plank Leg Raises

- Single Arm Situp and Press Right Side (hold a light dumbbell or water bottle in your right hand, press it overhead as you come out of the situp)

- Single Arm Situp and Press Left Side (hold a light dumbbell or water bottle in your left hand, press it overhead as you come out of the situp)

- Star Crunches (opposite hand to opposite foot)

- Squat to High Knee

- Speed Skaters

- Mountain Climnbers

Daily Workout | 04.21.20

3 minutes on, 1 minute off, 5 Rounds

Repeat this circuit as many times as possible. Wherever you are at the 3 minute mark, pause, and pick up there on the next round. 

3 Star Jumps

5 Pushup Sitouts

10 Step Back Lunge to Single Leg Jump (total)

15 Squat to High Knee

20 Speed Skaters

50 Bicycle Crunches

Repeat

Daily Workout | 04.20.20

EMOM

This is a more challenging version of a workout we did last week. Every minute on the 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 Pike Pushups, then Star Crunches

Minute 2: 10 Mountain Climber Pushups, then Flutter Kicks

Minute 3: 10 Speed Skaters each leg, then Plank Leg Raises

Minute 4: 10 Jumping Lunges each leg, then Ab Rockers

Minute 5: Rest.

Repeat 5x

Daily Workout | 04.18.20

Combos

One way to keep the at-home workouts interesting, is to get creative with the exercises. Here are some new variations on old exercises. 

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

- Pushup to Opposite Arm & Leg Raise (at the top of each pushup, lift one arm and the opposite leg off the ground, pause, lower, repeat)

- Mountain Jacks (feet go side to side like a jumping jack)

- Russian Twists with Arms Locked out Straight (extend your arms straight out from your chest, slowly rotate side to side)

- Leg Raise with Crossbody Toe Touch (do a leg raise, then at the top reach across your body, opposite hand to opposite foot)

- Single Leg Hip Bridge Hold with Leg Raise Right Side (perform a single leg hip bridge, hold at the top, keep the opposite leg straight, raise and lower the opposite leg)

- Single Leg Hip Bridge Hold with Leg Raise Left Side

- Lunge to Single Leg Jump Right (do a step back lunge, then come up explosively, jumping off the front leg)

- Lunge to Single Leg Jump Left