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June 24, 2020

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Daily Workout | 06.24.20

40/20 HIIT 

40 seconds of work, 20 seconds of rest. Go straight down the list. 4 Rounds - the only rest you get is the 20 seconds between exercises.  This one is all about hustle. 

- Mountain Climber Pushups (4 Mtn Climbers + 1 Pushup)

- Plank Leg Raises

- Situp and Twist

- Squat to High Knee

- Lunge to Jump

- Jump Rope (or 10m Sprint Touches)

June 23, 2020

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Daily Workout | 06.23.20

50 Each

50 reps each, straight down the list one time. 

Every minute, stop and do 3 burpees (5 advanced) and pick up wherever you left off.

Pushups

Sprinter Situps

Squat to High Knee

Leg Raises

Lunges

Star Crunch

Speed Skaters

June 22, 2020

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Daily Workout | 06.22.20

Up by 5s

This is a 20 minute ladder. Start with 5 reps of each exercise, then 10, 15, 20, etc. Go up 5 reps each round. After each completed round, run 100m or do 100 jump rope.

5 Pushups

5 Situps

5 Squats

5 Speed Skaters each side

Run 100m (or 100 Jump Rope)

Add 5 Reps each Round.

June 19, 2020

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Daily Workout | 06.19.20

Sprints and Strength

Head outside for this HIIT Circuit!  Mark off a distance of 100 yards out and back, about the length of a block.  

2 min on, 1 min of rest, repeat for 6 rounds.

Start the 2 min round by running 100 yards out and back, then finish the 2 min with as many reps as possible of 1 exercise:

Round 1: Pushups

Round 2: Situps

Round 3: Jumping Lunges

Repeat

June 18, 2020

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Daily Workout | 06.18.20

Comin' in hot.

 

Warm up with this:

Run 2-3 minutes, then 30 seconds each of

Plank

Side Plank (L & R)

Single Leg Hip Bridges (L& R)

Hollow Hold 

Situps

Jumping Jacks

High Knees

Butt Kicks

Pushups

Squats

Lunges

 

Then...

 

OLYMPUS

Run 1 mile

100 Burpees

Run 1 mile

adv: above

int: 50 burpees

beg: 50 pushups

 

June 17, 2020

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Daily Workout | 06.17.20

3-2-1

3 Minutes of Strength

2 Minutes of Cardio

1 Minute of Abs,

rest, repeat.

 

1 min Pushups

1 min Plank Leg Raises

1 min Lunges

1 min Star Jumps

1 min Mtn Jacks

1 min Leg Raises

rest 1 min, then:

1 min Pike Pushups

1 min Hip Bridge Leg Raises (30 sec per side)

1 min Curtsy Lunges

1 min Jumping Jacks

1 min Mtn Climbers

1 Bicycle Crunches

rest 1 min.

Repeat the whole thing 2x

June 16, 2020

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Daily Workout | 06.16.20

Short. Not so sweet.

20 reps each, then 15, 10, 5. This should be at a sprint pace, so make sure you warm up properly for this one. Go for a short run first, followed by some mobility and activation work. Then get after it.

20-15-10-5

Burpees

Situps

Squat Jumps

June 15, 2020

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Daily Workout | 06.15.20

Every Minute on the Minute
5 circuits, 4 minutes each.  Rest 90 seconds between circuits.  Every minute, start with the prescribed reps of the primary exercise, then finish the minute with as many reps as possible of the secondary exercise. 
PRIMARY - Secondary
15 Pushups -> Mtn Climbers (repeat for 4 min)
- Rest 90 sec
15 Squats -> Jumping Lunges (repeat for 4 min)
- Rest 90 sec
15 Situps -> Flutter Kicks (repeat for 4 min)
- Rest 90 sec
8 Burpees -> Plank Hold (repeat for 4 min)
June 13, 2020

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Daily Workout | 06.13.20

The Dice Game!

This one is more fun with a partner, so grab a buddy and hit it!

For this workout, you'll need a pair of dice.  Roll the dice, add up the numbers and do the exercise that corresponds with that number.  For example, rolling a 1 and 5 equals 6. Do exercise 6.  

Each exercise is 10 reps unless otherwise noted. If you roll doubles, DOUBLE THE REPS!

1 - Rest 3 min

2 - Plank 1 min

3 - Pike Pushups

4 - Situps

5 - Hip Bridges

6 - Pushups

7 - Lunges x2

8 - Squats

9 - Wall Sit 1 min

10 - Leg Raises

11 - Speed Skaters

12 - Burpees

 

 

June 12, 2020

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Daily Workout | 06.12.20

We affectionately call this one:

12 Minutes of Sadness

Start with 2 min of Burpees, counting reps

Then immediately move to 50 reps each of

Pushups

Situps

Squats

Lunges (each leg)

Finish by repeating the same number of burpees you hit in the first 2 min. 

See if you can finish under 12 minutes.