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Daily Workout | 07.22.20

Sprint Intervals!

Make sure you warm up effectively before jumping into this one.  Run about 3 min, followed by 30 sec each of:

High Knees

Butt Kicks

Side Shuffle (Right and Left)

Carioca (Right and Left)

Skips

Then 10 meter sprints. Perform 10 runs, increasing pace with each one until you finish at a full sprint.  

Workout:

Find a hill for this one. Mark off a distance of about 40 yards. Sprint hard up the hill and walk back down. Repeat for 12-15 rounds of until you can't maintain your pace running up the hill. 

Daily Workout | 07.21.20

10 Minute Continuous Clock

2 circuits, 10 min each. Go straight down the list. Rest 4 min between circuits.

1 minute of Pushups

2 minutes of Situps

3 minutes of Squats

4 minutes of Tuck Jump Burpee

Rest 4 minutes

1 minute of Pike Pushups

2 minutes of Leg Raises

3 minutes of Alternating Step Back Lunge to Single Leg Jump

4 minutes of Mountain Climber Burpee

Daily Workout | 07.20.20

Alternating Tabata

4 circuits, 2 exercises per circuit

20 seconds of work, 10 seconds of rest, alternating between exercises for 4 min. Rest 1 min before moving to the next circuit.

1. Pushups and Mountain Climbers

2. Squat Jumps and Speed Skaters

3. Sprinter Situps and Flutter Kicks

4. Burpees and High Knees

Daily Workout | 07.17.20

Every Hour on the Hour!

This one is back by request. It's a big one. Instead of asking you to do one long workout, today you've got to move a little every hour.

You can also sub in different exercises each hour. If you change the exercises, stick with this format:

Upper body

Core 

Lower Body

This shouldn't take more than 2-3 minutes to knock out.  Every hour on the hour, for a full workday, do this:

Intermediate: 50 total reps

10 Pike Pushups

20 Situps

20 Lunges total

Advanced: 100 total reps

20 Pike Pushups

40 Situps

40 Lunges total 

How many rounds can you get in one day!  Post in the comments or send me an email/text with your results!

Daily Workout | 07.16.20

The 1k

1,000 reps and not a single burpee!

10 exercises, 40 reps each, then 30, 20, 10. 

(Intermediate, start at 30 reps)

Pushups

Sprinter Situps

Pike Pushups

Leg Raises

Supermans

Star Crunch

Squat to High Knee

Toe Touches

Jump Lunges (total)

Mountain Climbers (total)

Daily Workout | 07.15.20

3 Circuits

The rep structure for each circuit is simple: 20 reps each, then 15, 10, 5. Once you've completed all the reps for the circuit, rest 1 min and move to the next one.

A)

20-15-10-5

Pushups

Situps

Squats

- rest 1 min, then

B)

Pike Pushups

Leg Raises

Lunges x2

- rest 1 min, then

C)

Burpees

V-Ups

Squat Jumps

Daily Workout | 07.14.20

30 Second HIIT

This is probably my favorite HIIT variation. 4 exercises, 30 seconds each, 1 min rest after. Short, but tough. Go as fast as you can.

6 Rounds - Beginner

8 Rounds - Intermediate

10 Rounds - Advanced

Burpees

Sprinter Situps

Jump Squats

Jump Rope (or Mountain Climbers)

Daily Workout | 07.13.20

Century Challenge

100 Pushups

Any time you stop, do 15 Squats and 15 Situps

Then

100 Pike Pushups

Any time you stop, do 20 Lunges and 10 Leg Raises

Daily Workout | 07.10.20

3 Rounds

Round 1: 4 minutes, followed by 2 min of rest

Round 2: 8 min, followed by 3 min of rest

Round 3: finish all the reps

Each round, start at the top and go as far down the list as possible in the time allotted. For Round 3, go all the way through the list.

100 Jump Rope or Mountain Climbers

40 Pushups

40 Situps

40 Squats (adv - Squat Jumps)

40 Leg Raises

40 Lunges (adv - Jump Lunges)

40 Speed Skaters

40 Burpees

Daily Workout | 07.09.20

Run 1 mile

Then 40 reps each, then 30, 20, 10 of

Pushups

Situps

Squats

Finish with 

1 mile run.