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Daily Workout | 09.22.20

The Upside Down!

If you've never tried this one, brace yourself. It's every bit as tough mentally as it is physically.  We're doing the Terrible 21's but instead of going DOWN the reps from 21 to 1, we're going to work UP from 1 rep to 21 reps.  Good Luck!

1 rep of each, then 2, then 3, 4, 5... all the way to 21 of each.

Advanced:

Burpees and Squats

Intermediate:

Pushups and Squats

Daily Workout | 09.21.20

3 on, 1 off

3 minutes on, 1 minute off. Repeat as many times as possible during the 3 min. When the time is up, stop wherever you are and pick back up at that spot at the beginning of the next round. 6 Rounds total.

5 Pike Pushups

10 Mountain Climber Pushups 

15 V-Ups

20 Lunge to Jump

25 Jumping Jacks

Repeat

Daily Workout | 09.17.20

Old School

Nothing fancy here, just functional movements that recruit a lot of muscle. 

50 reps each, then 40, 30, 20, 10

Pushups*

Situps

Squats

*Feel free to substitute Pike Pushups for a more intense shoulder workout

Daily Workout | 09.16.20

Combination Circuits.

Each minute, do as many reps as possible of the combo circuit.

Minute 1: 1 Pushup + 1 Shoulder Touch each side + 1 Pushup + 1 Knee to Elbow each side

Minute 2: 1 Squat + 1 Lunge each side + 1 Curtsy Lunge each side

Minute 3: 1 Leg Raise + 1 Crossbody Toe Touch each side

Minute 4: 1 Burpee + 1 Tuck Jump

Minute 5: Rest

Repeat for 4 Rounds

Daily Workout | 09.15.20

30 On, 30 Off HIIT Workout

This one's simple.  30 seconds of work followed by 30 seconds of rest.  GO ALL OUT.  When it's time to work, you gotta hustle.  

30 sec Burpees

30 sec Rest

30 sec Mountain Climbers

30 sec Rest

30 sec Jump Squats

30 sec Rest

30 sec Speed Skaters

30 sec Rest

Repeat for 20 minutes

Daily Workout | 09.14.20

Core and Conditioning

This is a 20 minute AMRAP - as many rounds as possible. When you get to the end, start back at the top and keep going!

50 Situps

50 Pushups

50 Leg Raises

50 Squats

50 Russian Twists 

50 Lunges (total)

50 Star Crunches

50 Speed Skaters (total)

50 Plank Leg Raises

50 Burpees

Daily Workout | 09.10.20

10 Rounds

As fast as possible, complete 10 rounds of the following

5 Burpees

10 Thrusters*

Run 100m

*Thrusters are a weighted Squat to Overhead Press. If you don't have weights to use for this movement, substitute Jump Squats.

Daily Workout | 09.09.20

4 Circuits

4 Circuits, 5 min each, no rest between circuits. 

Start each circuit with a buy-in: 50 Double Unders or 100 Single Unders, then repeat the exercises as many times as possible until the 5 min is up.

A)

30 Squats

30 Pushups

B)

30 Lunges total

30 Situps

C)

30 Curtsy Lunges total

30 Pike Pushups

D)

30 Jump Squats

30 Burpees

Daily Workout | 09.08.20

The Long Weekend

20 Pushups

20 Situps

20 Squats

20 Lunges

Repeat and add:

30 Sitouts

30 Leg Raises

30 Squat Jumps

30 Jumping Lunges

Repeat and add:

40 Burpees

40 V-Ups

Daily Workout | 09.02.20

Strength and Power!

2 Circuits. A) is your Strength Circuit, focus on controlled reps. Go slow during the negative part of the range of motion, building tension with each movement. 

B) is your Power Circuit. Use fast, explosive movements. 

7 min each. Repeat the exercises as many times as possible in the 7 min.

A)

5 Pushups

10 Situps

15 Squats (use weight if possible)

B)

5 Plyometric Pushups -or- 5 Burpees

10 Sprinter Situps

15 Squat Jumps