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Weekend Workout | 01.12.19

This Weekend Workout requires a jump rope.  If you don't own one already, you can sub in mountain climbers or jumping jacks.  But, really, just go get one.  Nothing will increase the effectiveness of your at home workouts like a jump rope.  Get one here or here.

Go straight down the list.  Record your time.  Try again in a few weeks and see if you can improve on your previous score.  (For a hard version, stick with 50 reps; intermediate complete 40 reps of each.)

Weekend Workout | 01.05.19

EMOM!

Every Minute On the Minute (EMOM) do 5 burpees as fast as possible, then finish the minute with as many reps as possible of 1 exercise.  

Minute 1: Pushups

Minute 2: Situps

Minute 3: Squats

Minute 4: Rest.  (still do your burpees!)

Repeat 5 rounds for advanced, 4 for intermediate.  

Weekend Workout | 12.29.18

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

Weekend Workout | 12.22.18

3 Rounds:

100 Mountain Climbers total

15 Pushups

15 Sit Ups

then, 3 Rounds:

100 Bicycle Crunches total

15 Squats

15 Leg Raises

then 3 Rounds:

1 Minute Plank (unbroken)

15 Burpees

15 Lunges each leg

Weekend Workout | 12.15.18

Booty and Abs

Who doesn't like a bit of both?  Give this burner a shot!

21 reps each, then 20, 19, 18....1

Squats

Situps

That's it. 2 exercises, lots of hustle!

Weekend Workout | 12.08.18

20-15-10-5

This is one of my favorite at home workouts.  If you push yourself, this quick one will leave you gasping for breath.  Go all out here. Make sure to warmup effectively beforehand so your first rep is at a sprint pace.

It's only three exercises:

Burpees

Squats

Situps

Do 20 reps of each, then 15 each, 10, 5

Rest half as long as it took you to complete the whole thing.

Then repeat it. 

Try to hit the same time on your second round through.

For the super advanced, do 3 rounds.  But, hustle!  Your goal is to hit the same time each round. 

Weekend Workout | 12.01.18

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 | 11.24.18

Time to work off that Turkey!!

Run 400m (or one time around the block)

100 Mountain Climbers total

Run 400m

Then 5 Rounds:

10 reps ea

Pushups

Squats

Lunges each leg

V-Ups

Then

Run 400m

100 Mountain Climbers total

Run 400m

Weekend Workout | 11.17.18

18 Minute Strength and Conditioning AMRAP

50 Mountain Climbers (total)

50 Squats

40 Mountain Climbers

40 Lunges (total)

30 Mountain Climbers

30 Situps

20 Mountain Climbers

20 Pushups

10 Mountain Climbers

10 Burpees

Repeat

Weekend Workout | 11.10.18

Centuries

This is a tough one. We're going for max muscle fatigue. Stick with the exercise until you finish all the reps, then move to the next exercise.  

100 Pushups

200 Situps

300 Squats

Advanced: aim for 10-12 min

Intermediate: 12-17 min

Beginner: Take your time, try to finish under 25 min