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September 04, 2015

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Weekend Workout

If you're in Atlanta this Saturday, head over to Freedom Park at 11am for a High Intensity Interval Training workout with our friends at Fit Kamp Bootcamp.

Or, if you need something quick you can knock out before settling down for a day of college football, give this one a shot!

This is a quickie. Once you start the clock, it doesn't stop.  Keep moving!

 

Start with 2 min of burpees, counting reps! (advanced, aim for 30+, intermediate 20+)

then, 60 seconds each of the following:

pushups

squat jumps

mtn climbers

bicycle crunches

repeat these 4 exercises 3x for advanced, 2x for intermediate

Finish by completing the same number of burpee reps you hit in the first 2 min.

 

 

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August 29, 2015

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Weekend Workout

Busy weekend ahead? Need to get your workout in quickly? Give this one a shot!

 

Countdown

10 reps of ea, then 9, 8, 7, 6....1

Pushups

Situps

Squats

Leg Raises

Burpees

 

August 21, 2015

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Weekend Workout

Grab a timer and get your mind right for this quick but tough workout.

There are 3 rounds:

Round 1 - 3 min of work followed by 1 min rest

Round 2 - 6 min of work followed by 2 min rest

Round 3 - 9 min work

Complete as many circuits as possible of the following:

3 Burpees

6 Pushups

9 Situps

12 Squats

Add up your total completed reps at the end.  Advanced, shoot for 350-400+ reps.  Intermediate, shoot for 250-350.


 

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August 15, 2015

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Weekend Workout

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.)

50 Pushups
50 Situps
50 Lunges ea leg
50 Sit Outs
50 Squat Jumps
50 Side Plank Hip Touches ea side
50 Windshield Wipers ea side
50 Burpees
50 Double Unders
This one's tough, but you are tougher.  Get it done!

 

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August 07, 2015

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Weekend Workout

Every Minute on the Minute
Each circuit lasts 6 min.  At the top of every minute, complete the required reps for the primary exercise, then finish the minute with as many reps of the secondary exercise as possible.  Repeat for 6 min.  Then rest 2 min and move to the next set of exercises.

Circuit 1: 8 Pushups - Mountain Climbers
Circuit 2: 5 Lunges (ea leg) - Jump Squats
Circuit 3: 8 V-Ups - Russian Twists
Circuit 4: 5 Burpees - Jumping Jacks

 

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July 31, 2015

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Weekend Workout

It's the freakin' weekend, baby, and it's beautiful outside.  Get out to a park, the backyard or the front porch, get some fresh air and knock out this Weekend Workout!

 

21 reps of each, then 18, 15, 12, 9, 6, 3

After completing 21 reps of each exercise, run 100 yards out and back, then move on to 18.  If you can't get outdoors for the run, sub in 100 mtn climbers ea leg.

(advanced start at 21 reps, intermediate start at 18)

Squat Jumps

Pushups

V-Ups (or Situps)

Burpees!


 

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July 24, 2015

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Weekend Workout

Weekend Workouts are all about efficiency.  Get in, get out, done.  Weekend Workouts are also all about staying on track.  And there's no better way to stay on track than with a workout buddy.  So, for this one, grab a partner and knock it out.

 

Mark off a distance of about 100 yards. One partner runs while the other partner starts working on the first exercise.  Switch places when the runner gets back.  Complete all the reps of the first exercise before moving to the second. The rep count is total for the pair. 

200 Lunges total

150 Situps

150 Squats

100 Pushups

100 Lying Leg Raises

75 Burpees

 

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July 18, 2015

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Weekend Workout

If you can't attend our FREE Dirty South Fit workout at Mason Mill Park at 8am, give this bodyweight burner a shot!  Knock it out in the living room, in the back yard, or at the park.  Do it before the kids wake up or have them jump in for a family affair.  Bottom line, just get it done!

 

30 seconds per exercise:

Burpees (count your reps!)

Mountain Climbers

Squats

Situps

Rest 30 sec.

Transition as quickly as possible and hustle through those burpees because you repeat this circuit until you hit:

75 total burpees - beginners, 100 burpees - intermediate, 150 burpees - advanced. 


 

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July 11, 2015

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Weekend Workout

For this Saturday's workout, we're getting fast! Make sure to spend 5-10 min warming up with some lighter runs first. 
100 repeats:
Great for building your max speed and for overall conditioning. Mark off a distance of about 100 meters (100 long strides).  Sprint the length, then walk back.  Repeat for 10-12 times.  These should be max effort sprints. 
 
Finish with:
6 min core circuit.
V-Ups
Russian Twists
Hip Bridges
Supermans
30 sec of each, repeat for 3 rds.

 

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July 03, 2015

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Weekend Workout

Happy Birthday America!  A holiday weekend isn't a holiday from your goals. Knock out this quick in the morning before the bbq, family and fireworks! 

 

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

Jumping Jacks

Jumping Lunges

Pushups

Flutter Kicks

Scissor Kicks

Squats

Squat Jumps

Mtn Climbers

Supermans

Burpees!

 

 

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