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Weekend Workout

Here's a quick one you can knock out in your living room.  No equipment?  No problem.

18 min.  Repeat as many times as you can.  Hustle!

5 Burpees

10 Pushups

15 Leg Raises with a Toe Touch

20 Squats

50 Mountain Climbers (total)

Weekend Workout

No messin' around.  Just hustle.

(Pick the version appropriate for your fitness level.  Advanced/Intermediate Reps)

Burpees - 25 adv, 10 int

Pushups - 50 adv, 25 int

Squats - 75 adv, 50 int

Situps - 100 adv, 60 int

Squats - 75 adv, 50 int

Pushups - 50 adv, 25 int

Burpees - 25 adv, 10 int

Weekend Workout

60 degrees out? In January? Whatevs. We'll take it.

We're bringing the hustle to Coan Park at 9am for a Free Dirty South Fit workout.  You should join us.  If you can't make it, get your butt outside and soak up some vitamin D while you hit this blaster.

Mark off a distance of about 400m (one time around the block)

Run 400m

then 20 reps each:

Burpees

Squats

V-ups/Situps

Run 400m

then 15 reps each

Run 400m

then 10 reps each

Run 400m

5 reps each

Weekend Workout - Snow Day Edition!

Stay warm inside and stay on track with your goals with this Weekend Workout - Snow Day Edition!

20 Burpees

50 Pushups

20 Burpees

50 Squats

20 Burpees

50 Situps

20 Burpees

50 Lunges (ea leg)

20 Burpees

*If you own a kettlebell or medicine ball, for a more challenging workout sub in exercises like KB swings, KB goblet squats, Thursters, Slamball, MB Situps, etc.

Weekend Workout

This one is quick, so challenge yourself to hustle the entire time.  What you put in is what you get out.  Give it everything you've got!

20 seconds of work, 10 seconds of rest, switch exercises every 20 seconds. Once you've finished all 6 exercises, rest one minute.  Repeat for 6 rds advanced, or 5 rds intermediate.

Pushups

Squats

Situps

Jumping Lunges

Mtn Climbers

Burpees

Weekend Workout

Get your weekend started right!  This one looks simple, but don't be fooled, it's a tough one.  Your goal is non-stop HUSTLE.

Run 25 yards out and back (or 100 total mtn climbers)

Weekend Workout - Holiday Hangover

Happy New Year, fit fam!  Let's get 2016 started right.  Don't try to break records with this workout; don't even set a timer.  Just put your head down and grind!

Mark off a distance of about 100 yards (of you can't run outside, do 100 mtn climbers). That's 1 lap. 

Run 1 lap

40 Burpees

40 V-Ups or Situps

Run 2 laps

30 Burpees

30 V-Ups or Situps

Run 3 laps

20 Burpees

20 V-Ups or Situps

Run 4 laps

10 Burpees

10 V-Ups or Situps

Weekend Workout

Don't be fooled.  This one might look easy, but it's tough.  Get after it!

Use this format: 20 seconds of work, then 10 seconds of rest, repeat.  Alternate exercises every 20 seconds, repeat for 15 minutes.

Burpees

Mountain Climbers

V-Ups (or situps)

Score is total completed Burpee reps.

Weekend Workout

If you live in the ATL, come join us at Coan Park at 9am for a Free Pop-Up workout!  Otherwise, get outside and get yourself moving!

Mark off a distance of about 100 yards (100 long strides), then complete 8 rounds (10 rds for advanced) of the following:

5 Burpees

10 Pushups

15 Situps

20 Lunges (total)

Run 100 yards out and back (or do 200 total mountain climbers if inside)

Shoot for finishing under 20 minutes!

Weekend Workout

No equipment? No problem. Freezing outside? We gotcha covered. Give this one a shot!

This is a Pushup heavy workout.  If you're not great with Pushups, check out our instagram page (@dirtysouthfit) for a Negative Pushup demo and use this workout as a chance to practice. Complete all the reps on your toes (not your knees).

Beginners: complete 50 Pushups

Intermediate: complete 100 Pushups

Advanced: complete 150 Pushups

Every time you stop, perform 15 squats (20 for Advanced).

Finish with this 6 min Core Circuit:

30 sec per exercise, repeat the circuit 3x without stopping,

Situps

Side Plank Right

Side Plank Left

Hip Bridge