Blog

Weekend Workout | 11.11.17

12 Minutes of Hustle

Weekend Workouts are all about efficiency.  Ain't nobody got time to sit around a gym for an hour on a beautiful Saturday morning.  Get in, get out, get it done.  Here's a quick one for when you're short on time, but you know you gotta do work. 

Equipment: timer/watch

Goals: stamina, strength, muscular endurance, cardio endurance

Time: 12-ish minutes of hustle

Start with 2 min of burpees, counting reps,

Then immediately move on to the following 4 exercises, working at max effort.  Transition quickly because there's no rest between exercises.

Squats - 1 min

Pushups - 1 min

Mtn Climbers - 1 min

Situps - 1 min

Repeat these 4 exercises x2, advanced Repeat x3

Finish with Burpees, picking up where you left off counting after the first 2 min and working until you hit 50 reps total. 

Weekend Workout | 11.04.17

Break Down!

It's always the ones that look easy that get ya, right?  Well, this is no exception.  Hustle through this burner as quickly as you can! 

The format is simple: climb up the ladder, then back down.  Rest as little as possible. 

Start with 1 pushup, then 1 tuck jump, then 2 pushups, 2 tuck jumps, then 3 each, then 4.  Go all the way to 10 reps, then back down to 1.  Can you finish under 7 minutes?  5 minutes?  

*for a modification, do squats instead of tuck jumps.

Weekend Workout | 10.21.17

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

Weekend Workout | 10.07.17

One time through the list as fast as possible.  

100 Bicycle Crunches (total)

90 Mtn Climbers (total)

80 Flutter Kicks (total)

70 Lunges (total)

60 Squats

50 Situps

40 Pushups

30 V-Ups

20 Jump Squats

10 Burpees

After each exercise, run 50 yards out and back (about the length of 2 yards)

Weekend Workout | 09.30.17

Sprint Pyramids!

Take advantage of the cooler weather and get outside for this one!  

Run hard for 1 min (90% effort)

Walk 30 Sec

Run hard for 2 min (80-85% effort)

Walk 1 min

Run hard for 4 min (70-75% effort)

Walk 2 min

Run hard for 4 min (80-85% effort)

Walk 2 min

Run hard 2 min (90% effort)

Walk 1 min

Run hard 1 min (all out effort)

Weekend Workout | 09.23.17

Dirty 30s

This one is tougher than it looks.  Go max effort.  Recruit max muscle.  

30 Sec Pushup Hold

30 Sec Pushups

30 Sec Rest

Repeat 5x

30 Sec Squat Hold

30 Sec Squats

30 Sec Rest

Repeat 5x

30 Sec Hollow Hold

30 Sec Situps

30 Sec Rest

Repeat 5x

Weekend Workout | 09.16.17

Weekend Workout | 09.09.17

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 it.

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 | 09.02.17

Mile Repeats!

Here's a simple but tough workout to get you prepped for fall 5k season.  The advanced version starts with a mile run.  Modify based on your fitness level and experience.  New runners may want to start with just a quick run around the block.  

Run 1 mile

Rest half as long as it took you to run.

Repeat for 3 runs.

Push yourself!  Try to hit the same pace every run.  This takes as much mental toughness as it does physical.  Get strong.  Get quick. 

Weekend Workout | 08.26.17

The Kate

Run 400 meters (or 1 time around the block)

75 Squats

- then -

3 rounds (5 rounds advanced)

10 Burpees

15 Pushups

20 Alternating Lunges

- then -

75 Squats

Run 400 meters