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Weekend Workout | 09.03

Before you hit the bbq's and tailgates and lake trips, knock out this quickie and stay on track with your goals!

20 Burpees

50 Pushups

20 Burpees

50 Squats

20 Burpees

50 Situps

20 Burpees

50 Lunges ea leg

20 Burpees

Weekend Workout | 08.27

Core and Conditioning

50 Situps

50 Pushups

50 Leg Raises

50 Squats

50 Situps

50 Lunges (ea)

50 Leg Raises

50 Burpees

50 Situps

One time through.  Go as quickly as you can!

Weekend Workout | 08.20

We call this one "Twelve Minutes of Hustle." Workouts don't have to take an hour to be effective.  It's all about your effort.  So go all in on this quick one.

Start with 2 minutes of Burpees, counting reps

then, without resting,

1 min each of:

Pushups

Squats

Situps

Step Back Lunges

Repeat 2 times (3 times for advanced)

then, without resting

Finish with the same number of burpess you did in the first 2 minutes.

Weekend Workout | 08.13

Booty and Abs Blaster!

By request, here's a workout that's guaranteed to target that posterior chain... aka, the booty meat.

45 sec each, go straight through without stopping, rest 90 sec at the end and repeat. 4-5 total rounds.

Lunges (Jumping Lunges for Advanced)

Situps (V-Ups)

Sumo Squats (weighted Sumo Squats)

Star Crunches 

Squats (Jump Squats)

Mountain Climbers

Burpees

Weekend Workout | 08.06

Double Up.

20 reps ea, then 15, 10, 5

Burpees

Squats

Situps

Rest 3 min

Repeat. Try to match your time from the first round.  You get 3 min to rest, so hustle as hard as you can.  

Weekend Workout | 07.30

Death. By. Burpees.

Don't freak out.  We haven't lost anybody to this workout.  Yet.

This is an Every Minute On The Minute workout.  Start with 5 Burpees the first minute.  Rest the remainder of the minute.  Then do 6 Burpees the next minute.  Rest with whatever time is left.  Then 7, 8, 9.... Keep going until you can't finish the Burpees in the minute.  When that happens, rest the next full minute, then try to complete the reps you weren't able to finish.  If you complete them, move on.  If not, rest another minute and try again.  How far can you get in 20 minutes??

Weekend Workout | 07.23

Let's get outside for this tough Weekend Workout! Find a spot where you can run for about 400m (around the block once, or about 2 min).

Oh My Quad.

Run 400m 

50 Squats

Then 3 Rounds of:

15 Burpees

20 Lunges (ea leg)

25 Situps

Finish with:

50 Squats

Run 400m

Weekend Workout | 07.16

The Trucker!

10 Mountain Climbers (total)

4 Pushups

Repeat 4x, then,

10 Lunges (total)

4 Squats

Repeat 4x, then,

10 Jumping Jacks

4 Burpees

Repeat 4x, then,

10 Situps

4 Supermans

Repeat 4x, then start back at the top.

3x through total.

Weekend Workout | 07.09

We're taking this weekend workout outside!  Mark off a distance of 100 meters (about 100 long strides)

Run 200 meters (100 out and back)

Do 40 reps each of

Burpees

V-Ups/Situps

Run 400 meters

then 30 reps

Run 600 meters

20 reps

Run 800 meters

Weekend Workout | 07.02

Happy 4th of July!

20 Min AMRAP (as many rounds as possible)

5 Bald Eagle Burpees

10 Patriot Pushups

15 Liberty Situps

20 Freedom Squats

50 'Merica Mountain Climbers