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Daily Workout | 03.29.20

18 Min Continuous Clock

Keep the clock running.  Go non-stop through this workout!

1 Min Pushups

1 Min V-Ups

1 Min Burpees

2 Min Squats

2 Min Leg Raises

2 Min Burpees

3 Min Lunges

3 Min Situps

3 Min Burpees

Daily Workout | 03.28.20

5 Rounds

- 5 Double Pushup Tuck Jump Burpee (do 2 pushups at the bottom, then a tuck jump at the top.

- 10 Mountain Climber Pushups (do 4 mountain climbers before each pushup)

- 15 Squats

- 20 Step Back Lunge to Single Leg Jump total (step back into a lunge, then come up explosively jumping as high as possible off the front foot.

Finish with:

1 min Plank

1 min Situps

45 sec Plank

45 sec Leg Raises

30 sec Plank

30 sec V-Ups

Daily Workout | 03.27.20

Down and Up

Find a safe spot outside to run about 100 meters (100 long walking strides) out and back (200 yards total) 

- Run 200m

40 Pushups

40 Situps

40 Squats

- Run 400m

30 Pushups

30 Situps

30 Squats

- Run 600m

20 Pushups

20 Situps

20 Squats

- Run 800m

10 Pushups

10 Situps

10 Squats

Daily Workout | 03.26.20

Abs on Abs

3 Circuits, 5 minutes each, 1 minute rest between

A)

10 Pushups

10 Pushup Plank Shoulder Touches

10 Plank Leg Raises

B)

10 Leg Raises

10 Single Leg Hip Bridges ea side

10 Toe Touches (legs in the air, reach for your toes)

C)

10 Situps

10 Russian Twists ea side

10 Flutter Kicks

Daily Workout | 03.25.20

Every Hour on the Hour!

Guys, today's workout is a little different than normal. Instead of asking you to do one big workout, I'm going to challenge you to move a little every hour.

This shouldn't take more than 2-3 minutes to knock out.  Keep an eye on the clock, because every hour on the hour, you're going to do this:

Intermediate: 50 total reps

10 Pushups

20 Situps

20 Squats

Advanced: 100 total reps

20 Pushups

40 Situps

40 Squats 

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

Daily Workout | 03.24.20

Core Crusher

30 seconds per exercise. Go straight down the list. At the end, rest 2 Minutes and repeat for 3 rounds.

Plank

Side Plank Right

Side Plank Left

Pushup Plank Hold

Plank to Pushup

Plank Leg Raises

Single Leg Hip Bridges Right

Single Leg Hip Bridges Left

Hollow Hold

Situps

Pushups

Supermans

Squats

Lunges

Daily Workout | 03.23.20

For this workout, I'm gonna challenge you to find a partner (with appropriate social distancing, of course). Using FaceTime, Zoom, etc, grab a buddy and knock out AMRAP below. One person works on the primary exercise on the left, partner is doing the secondary exercise on the right. When the first partner finishes the primary reps, switch exercises.

20 Minute Partner AMRAP

10 Burpees -> Plank

15 Pushups -> Hollow Hold

20 Lunges (total) -> Leg Raises

25 Squats -> Situps

Repeat

Daily Workout | 03.22.20

5 Minute Full Body.

10 exercises, 30 seconds each. Rest 1 minute at the end of the round.  Repeat 4 times intermediate, 5 times advanced.

Pushups

Situps

Squats

Pike Pushups

Leg Raises

Jump Squats

Plant to Pushup

V-Ups

Jumping Lunges

Burpees

Daily Workout | 03.21.20

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 Pushups

Start at the top of the pushup position. Keeping your body in a tight, straight line, lower slowly to a count of 5 going all the way to the ground. Go slow! The slower you go, the better. Then reset at the top and repeat. 

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

Rest 1-2 minutes between sets.

then:

Conditioning

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

Burpees

Situps

Squats

Go as fast as you can.

Daily Workout | 03.20.20

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. 

- Burpees

- Plank to Pushup

- Bicycle Crunches

- Curtsy Lunges (Speed Skaters for advanced)

- Mtn Climbers

- Jumping Jacks (High knees for advanced)