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Weekend Workout | 08.31.19

HIIT Blaster

High Intensity Interval Training.  It's all about effort!  Go all-out every round.  

45 sec per exercise, working as fast as you can, counting your total reps.

Rest 90 sec after each round, try to hit the same score each time, 6 rounds total.

Jumping Lunges

Sprinter Situps

Mountain Climbers

Burpees!

Rest 90 sec, repeat.

Weekend Workout | 08.24.19

Hundo.

20 Burpees

25 Pushups

20 Burpees

50 Squats

20 Burpees

50 Situps

20 Burpees

50 Lunges total

20 Burpees

*If you have a jump rope, try subbing in 100 singles, or 50 double unders, instead of burpees. Cardio burner.

Weekend Workout | 08.17.19

Run 400m (or 1 time around the block)

75 Squats

Run 400m

Then do 5 rounds of:

10 Pushups

15 Situps

20 Alternating Lunges

Finish with:

Run 400m

75 Squats

Run 400m

Weekend Workout | 08.10.19

Whole Lotta Lunge.

This ones a quad burner.  In 20 minutes, complete as many rounds as possible of the following:

10 Burpees

10 Lunges each Leg

10 V-Ups

10 Lunges each Leg

(For a lighter version, swap in pushups and situps for burpees and v-ups)

Weekend Workout | 08.03.19

10-10-10

10 Burpees

10 Squats

10 Situps

Repeat for 15 minutes. Go as fast as you can!

Advanced - shoot for 12-15 rounds

Intermediate - shoot for 8-11 rounds

Beginner - shoot for 5-7 rounds

Weekend Workout | 07.27.19

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.  

The weather's gonna be perfect this weekend, so get outside for this chipper. And grab a buddy because Embracing The Suck is a little less sucky with someone else.  

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.  

Weekend Workout | 07.20.19

The Upside Down!

Here's a diabolical twist on an already tough workout.  We're doing the Terrible 21's but instead of going DOWN the reps from 21 to 1, we're going to work UP from 1 rep to 21 reps.  Good Luck!

1 rep of each, then 2, then 3, 4, 5... all the way to 21 of each.

Advanced:

Burpees and Squats

Intermediate:

Pushups and Squats

Weekend Workout | 07.13.19

1 Round of:

250 Jump Rope*

60 Squats

30 Situps

then,

2 Rounds of:

150 Jump Rope

30 Lunges

15 Pushups

then,

3 Rounds of:

75 Jump Rope

20 Leg Raises

10 Burpees

*Sub in Mountain Climbers if you don't own a jump rope.  Also, get a jump rope.  They're, like, 5 bucks and they're super useful.

Weekend Workout | 07.06.19

Ladders!

2 Ladders, 8 minutes each, rest 3 minutes between.  Start with 3 reps of each exercise.  Add 3 reps each round.  See how far up the ladder you can get: 3, 6, 9, 12, 15, 18, 21, 24... etc.

Ladder 1:

3 Pushups

3 Squat Jumps

Run 25m out and back*

Ladder 2:

3 Situps

3 Lunges each leg

Run 25m out and back*

*The run is the same every round.  Only add 3 reps to the exercises. If inside, sub in 15 mtn climbers, or 25 jump rope. 

Weekend Workout | 06.29.19

4 Circuits

4 circuits, 5 minutes each. Do as many reps as possible in the 5 minutes, then rest 1 min and move to the next circuit.

A)

10 Pushups

10 Pushup Plank Shoulder Touches

10 Plank Leg Raises

B)

10 Lying Leg Raises

10 Single Leg Hip Bridges

10 Supermans

C)

10 Situps

10 Bicycle Crunches

10 Flutter Kicks

D)

5 Burpees

10 Jumping Jacks

10 Squats