Blog

Daily Workout | 03.18.20

Social distancing doesn't mean you have to stay trapped inside. Grab your watch or timer, then head to the park or hop on the sidewalk for today's workout to soak up some fresh air and vitamin D. 

Pyramid Interval Runs

Warmup with a light 5 min jog,

Then

Run for 120 sec (70-75% effort)

Walk 60 sec

Run for 90 sec (75-80% effort)

Walk 60 sec

Run hard for 60 sec (80-85% effort)

Walk 60 sec

Run HARD for 30 sec (90-95% effort)

Walk 60 sec

Run HARD for 30 sec (90-95% effort)

Walk 60 Sec

Run hard for 60 sec (80-85% effort)

Walk 60 sec

Run for 90 sec (75-80% effort)

Walk 60 sec

Run for 120 sec (70-75% effort)

Quarantine Workout | 03.17.20

30 seconds per exercise, no rest between.  Rest 90 sec after finishing the entire circuit.  Repeat 4x, advanced repeat 5x.

Jumping Jacks

High Knees

Pushups

Mountain Climbers

Supermans

Flutter Kicks

Scissor Kicks

Squats

Jumping Lunges

Burpees!

*Stay safe. Wash your hands.

Weekend Workout | 03.14.20

7 & 7

Don't hold back on this one.  Move as quickly as you can!

7 minutes, AMRAP (as many rounds as possible)

5 Pushups

10 Situps

15 Squats

Rest 3 min, then:

7 min, AMRAP

5 Burpees

10 Mtn Climbers (ea leg)

15 Squat Jumps

Weekend Workout | 03.07.20

3 Circuits:

3 minutes each, 1 minute rest after.  Do each circuit twice: A-B-C-A-B-C

A) Repeat for 3 minutes:

10 Pushups

10 Situps

10 Squats

* Rest 1 min

B) Repeat for 3 Minutes

10 Supermans

10 Leg Raises

10 Lunges each leg

* Rest 1 min

C) Repeat for 3 minutes

10 Burpees

10 V-Ups

10 Mountain Climbers each leg

* Rest 1 min

Weekend Workout | 02.29.20

Leap Day!

A once-every-4-years day requires a once-every-4-years workout!

This one gets tough quick.  

30 Seconds per exercise, going as fast as you can!

Burpees

Mountain Climbers

Bicycle Crunches

Squat Jumps

Rest 1 min.

Repeat for 10 Rounds!

Weekend Workout | 02.22.20

EMOM

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 Pushups, then Mountain Climbers

Minute 2: 10 Lunges ea, then Jump Squats

Minute 3: 10 V-Ups, then Russian Twists

Minute 4: 6 Burpees, then Jumping Jacks

Minute 5: Rest.

Repeat 4x

Weekend Workout | 02.15.20

Strength and Power

5 Rounds:

10 Pushups

10 Squats

10 Lunges each leg

10 Burpees

10 Squat Jumps

10 Jumping Lunges each leg

- rest 1 min - 

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

Weekend Workout | 02.01.20

Drew's Revenge

18 Minutes, max reps.

50 Situps

50 Pushups

50 Leg Raises

50 Squats

50 Situps

50 Lunges

50 Leg Raises

Then finish with as many burpees as possible until the 18 minute mark!

Weekend Workout | 01.25.20

Dirty South Poker!

For this workout, all you need is a deck of cards.  Shuffle the cards, start a timer for 20 minutes, 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.  See how many you can get through in 20 min.  Want a bigger challenge?  Finish the deck!

Spades: Pushups

Diamonds: Squats

Clubs: Situps

Hearts: Lunges x2

Any Ace: 10 Burpees!

Weekend Workout | 01.18.20

2:1

2 minutes of work then, 1 minute of rest, 6 rounds total

Repeat as many times as possible:

6 Burpees

9 Pushups

12 Situps

15 Squats