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Daily Workout | 09.01.20

ETS

Sometimes you just gotta do hard things just to remind yourself that YOU CAN DO HARD THINGS.  This is one of those hard things.   

Run 1 mile, then do

100 pushups

100 situps

100 squats

100 lunges each leg

then finish with

Run 1 mile. 

Give yourself about 35-45 min for this one. For a quicker workout, cut the reps in half.  

Daily Workout | 08.31.20

Pyramid

Work your way up and down this pyramid of reps, starting with 1 rep of each, going to 10 reps each and back down again.  

1, 2, 3... 8, 9, 10, 9, 8... 3, 2, 1.

Pushups

Situps

Lunges x2

Squat Jumps

Daily Workout | 08.28.20

Alternating Ladders

15 Burpees, 1 V-Up

14 Burpees, 2 V-ups

13 Burpees, 3 V-Ups

12 Burpees, 4 V-Ups

....all the way to... 

3 Burpees, 13 V-Ups

2 Burpees, 14 V-Ups

1 Burpee, 15 V-Ups

*For and intermediate version, sub in pushups instead of burpees, or start at 12 reps instead of 15.

Daily Workout | 08.27.20

Daily Workout | 08.26.20

20 Minute AMRAP

Simple, but effective. 20 minutes, as many rounds as possible:

Run 100m out and back

10 Burpees

20 Squats

Daily Workout | 08.25.20

100 Mountain Climbers, then

40 Pushups

40 Situps

40 Squats

100 Mountain Climbers, then

30 Pushups

30 Situps

30 Squats

30 Lunges

100 Mountain Climbers, then

20 Pushups

20 Situps

20 Squats

20 Lunges

20 Leg Raises

100 Mountain Climbers, then

10 Pushups

10 Situps

10 Squats

10 Lunges

10 Leg Raises

10 Burpees

Daily Workout | 08.24.20

Legs and Abs

30 sec each, go straight through without stopping, rest 60 sec at the end and repeat. 5 total rounds.

Lunges (Jumping Lunges for Advanced)

Situps (V-Ups)

Sumo Squats (weighted Sumo Squats)

Star Crunches 

Curtsy Lunges (Speed Skaters)

Bicycle Crunches

Burpees

Daily Workout | 08.21.20

Arm Burner

This one is simple, but guaranteed to light up your chest, triceps, and shoulders. 

100 Mountain Climbers total

40 Pushups

100 Mountain Climbers total

30 Pushups

100 Mountain Climbers total

20 Pushups

100 Mountain Climbers total

10 Pushups

Daily Workout | 08.20.20

Strength & Conditioning

It can be hard to find true strength building exercises using just your body. The more you workout, the more those exercises (like pushups and squats) become more about muscular endurance. One way to incorporate strength into bodyweight movements is to increase the time under tension on the "negative" range of motion. That's what we're going to do with the first part of our workout:

Negative HANDSTAND Pushups

**This is an advanced movement, if you're not comfortable with this, try the PIKE PUSHUP Variation

Place your hands 6-8 inches away from a wall, with a pillow on the ground between your hands (for your head). Keeping your arms locked, kick your legs up to the wall into a handstand. With your heels touching the wall and keeping your body in a tight, straight line, lower slowly to a count of 5 going all the way to the pillow. Go slow! The slower you go, the better. Then reset, kick back up to the top and repeat. 

3 sets of 5 reps, with a slow 5 count lowering phase. 

Rest 1-2 minutes between sets.

For the Pike Pushup modification:

This is a great way to build the strength needed for handstand pushups. Start in a downward dog position with your arms wider than shoulder width, your back flat, and your butt high. Slowly lower your head to a count of 5 to the space between your hands, then reset at the top and repeat.

5 sets of 5 reps, with a slow 5 count lowering phase. 

then:

Conditioning

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

Burpees

Situps

Squats

Go as fast as you can.

Daily Workout | 08.19.20

Cardiooooo

3 circuit, 5 exercises in each. Do each exercise of circuit A for 30 seconds, going down the list 3 times without stopping, then rest for 1 minute and move to circuit B, etc.

A) 

Pushups

Single Leg Hip Bridge R

Single Leg Hip Bridge L

Mountain Climbers

High Knees

- repeat 3x, then rest 1 min and move to:

B)

Pike Pushups

Single Leg Squats R (using a chair) 

Single Leg Squats L (using a chair)

Mountain Jacks

Shuffle your feet

- repeat 3x, then rest 1 min and move to:

C)

Dips (using a chair)

Split Squats R (elevate back foot on a chair)

Split Squats L (elevate back foot on a chair)

Side Lunges

Burpees

- repeat 3x