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Weekend Workout | 11.09.19

Alternating Tabata!

20 seconds of work, then 10 seconds of rest. Alternate back and forth between the 2 exercises for a total of 8 rounds (4 minutes).  Then rest 1 minute and move to the next circuit.

1. Pushups and Mountain Climbers

2. Situps and Leg Raises

3. Squats and Jumping Jacks

4. Burpees and Jumping Lunges

Weekend Workout | 11.02.19

Remix

Run 400m (or 1 time around the block)

50 Pushups

Run 400m

Then do 5 rounds of:

10 Burpees

15 Situps

20 Squats

Finish with:

Run 400m

50 Pushups

Run 400m

Weekend Workout | 10.26.19

Sprints and Ladders

Start with 10 reps of each exercise, then sprint 25m out and back. Then, 9 reps of each exercise, sprint. 8 reps, sprint. Work all the way down to 1 rep of each.

*Advanced, start with 12

Pushups

Squats

Situps

Lunges x2

Weekend Workout | 10.19.19

Three to One

3 minutes of work, one minute of rest.  Repeat as many times as possible

5 Pushups

10 Squats

Run 25m out and back

For an advanced version, do

5 Burpees

10 Squat Jumps

Run 25m out and back

Weekend Workout | 10.12.19

Leg. Burner. 

10 Squats

10 Lunges each leg

10 Situps

10 Jump Squats

10 Jumping Lunges each leg

10 V-Ups

Rest 30 seconds and repeat.  5 rounds beg, 7 rounds int, 10 rounds adv.

Weekend Workout | 10.05.19

This Weekend Workout requires a jump rope.  If you don't own one already, you can sub in mountain climbers or jumping jacks.  But, really, just go get one.  Nothing will increase the effectiveness of your at home workouts like a jump rope.  Get one here or here.

Go straight down the list.  Record your time.  Try again in a few weeks and see if you can improve on your previous score.  (For a hard version, stick with 50 reps; intermediate complete 40 reps of each.)

Weekend Workout | 09.28.19

Centuries

This is a tough one. We're going for max muscle fatigue. Stick with the exercise until you finish all the reps, then move to the next exercise.  

100 Pushups

200 Situps

300 Squats

Advanced: aim for 10-12 min

Intermediate: 12-17 min

Beginner: Take your time, try to finish under 25 min

Weekend Workout | 09.21.19

Hustle! Go through this fast as you can. At the end of each round, you should NEED the 30 seconds of rest.  

- 10 Rounds of:

5 Pushups

10 Situps

15 Squats

5 Burpees

10 Leg Raises

15 Squat Jumps

Rest 30 seconds

Weekend Workout | 09.14.19

EMOM

Every Minute On the Minute do 4 Burpees, then finish the minute with as many reps as possible of the exercise below.

Minute 1 - Pushups

Minute 2 - Sprinter Situps

Minute 3 - Squats

Minute 4 - Lunges

Minute 5 - Rest (after the burpees)

Repeat for 4 Rounds

Weekend Workout | 09.07.19

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!  You'll need a distance of about 30-40 yards.  Every 90 seconds, do 5 burpees as fast as possible, then sprint hard up the hill.  Walk back down.  Rest until for the remainder of the 90 seconds. Do 10 rounds for intermediate, 15 for advanced.