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Weekend Workout | 06.22.19

Warmup:

30 seconds each

Jumping Jacks

High Knees

Butt Kicks

Arm Circles

Plank

Side Plank Left

Side Plank Right

Single Leg Hip Bridges Right

Single Leg Hip Bridges Left

Hollow Hold

Situps

Pushups

Squats

Lunges

Then

10 Rounds as Fast as Possible

5 Burpees

10 Jumps Squats

Run 25 yards out and back 

Rest 30 seconds

Repeat

Try to finish this under 15 minutes!

Weekend Workout | 06.15.19

Weekend Workout | 06.08.19

Terrible 21's

This workout will test your strength, endurance, and mental toughness!  

21 reps of each, then 20, 19, 18, all the way down to 1.

Advanced:

Burpees and Squats

Intermediate:

Pushups and Squats

Weekend Workout | 06.01.19

Death. By. Sprints.

Wanna build wheels? Prove it. 

This is an Every Minute On The Minute workout. Mark off a distance of 10 yards (or mailbox to mailbox). Start with 5 Sprints the first minute (down is 1, back is 2).  Rest the remainder of the minute.  Then do 6 Sprints the next minute.  Rest with whatever time is left.  Then 7, 8, 9.... Keep going until you can't finish the required Sprints in that minute.  The best I could do is 12 Sprints completed on the round of 19 (14 minutes total).  How far can you make it?

Weekend Workout | 05.25.19

A long weekend requires a long workout.

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

Weekend Workout | 05.18.19

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: Squat Jumps

Repeat

Weekend Workout | 05.11.19

30 On, 30 Off HIIT Workout

This one's simple.  30 seconds of work followed by 30 seconds of rest.  GO ALL OUT.  When it's time to work, you gotta hustle.  

30 sec Burpees

30 sec Rest

30 sec Mountain Climbers

30 sec Rest

30 sec Jump Squats

30 sec Rest

30 sec Sprint (or Jump Rope)

30 sec Rest

Repeat for 20 minutes

Weekend Workout | 05.04.19

Core and Conditioning

50 Situps

50 Pushups

50 Leg Raises

50 Squats

50 Situps

50 Lunges (ea)

50 Leg Raises

50 Burpees

50 Situps

One time through.  Go as quickly as you can!

Weekend Workout | 04.27.19

Short, but not so sweet...

This one's only 12 minutes, but it's a burner!

Start with:

3 Pushups

3 Squat Jumps

Run 25 meters out and back

Then 

6 Pushups

6 Squat Jumps

Run 25 meters out and back

Then

9 reps each, followed by a run, then 12 reps, 15, 18... 

Go up 3 reps every round.  How far can you get up the ladder in 12 minutes?

Weekend Workout | 04.20.18

4:20

4 Exercises. 20 Reps each.  5 Rounds advanced, 4 Rounds Intermediate.  Easy? Not so fast.

20 Pushups

20 Squat Jumps

20 Leg Raises

20 Lunges (each leg)

Run 400m (or one time around the block)