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April 13, 2018

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Weekend Workout | 04.14.17

4 Circuits

5 min each. As many reps as possible. 1 min rest between.  

A)

10 Pushups

10 Pushup Plank Shoulder Touch

10 Plank Leg Raises

repeat

B)

10 Supermans

10 Single Leg Hip Bridges

10 Lunges

repeat

C)

10 Crunches

10 Russian Twists

10 Flutter Kicks

repeat

D)
5 Burpees

10 Mtn Climbers

10 Squats

April 06, 2018

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Weekend Workout | 04.07.18

Tabata!

20 seconds of work, 10 seconds of rest.  Repeat for 8 rounds.  Stick with the same exercise all 8 rounds.  Then rest 90 seconds and move to the next exercise.  If you don't have one, there are plenty of great free Tabata Timer apps that will run the clock for you.

Pushups

Squats

Situps

Jumping Lunges

Burpees

*If you have any equipment, dumbbells, medballs, jump rope, etc, feel free to sub in exercises like overhead press for pushups, slamball for squats, or jump rope for burpees.  Get creative! 

March 31, 2018

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Weekend Workout | 03.31.17

HIIT - High Intensity Interval Training

This one's all about effort!  During the work intervals, push as hard as you can.  

45 seconds on, 15 seconds rest.  Go straight down the list.  Rest 2 min at the end and repeat.  3 Rounds total.

- High Knees (running in place)

- Situp and Punch

- Mtn Climbers

- Flutter Kicks

- Squat Jumps

- Bicycle Crunches

- Jumping Lunges

- Burpees

 

March 23, 2018

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Weekend Workout | 03.24.18

12 Min Ladder

3 Burpees

3 V-Ups

Run 50 meters out and back

6 Burpees

6 V-Ups

Run

Run 50 meters out and back

9 Burpees

9 V-Ups

Run 50 meters out and back

Then 12, 15, 18, etc.  Keep going up the ladder adding 3 reps each round.  How far can you get in 12 minutes??

March 16, 2018

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Weekend Workout | 03.17.18

Warmup with this.

Run 1 mile

Rest half as long as your run, then do 10 Minutes, as many reps as possible of:

5 Pushups

10 Situps

15 Squats

20 Lunges (total)

Rest half as long as your first run, then

Run 1 mile

March 09, 2018

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Weekend Workout | 03.10.18

2 on, 1 off

Push yourself!  Count your total reps

2 min Pushups

1 min Rest

2 min Squats

1 min Rest

2 min Situps

1 min Rest

2 min Lunges 

1 min Rest

2 min Burpees

March 02, 2018

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Weekend Workout | 03.03.18

Kick your weekend off right with this quick burpee blaster.

Burpees Every 3.

Complete 50 Reps each advanced or 40 reps intermediate:

Pushups

Squat Jumps

Sit-Ups

Lunges (ea leg)

Leg Raises

Sitouts

Mountain Climbers (ea leg)

Every 3 min (including the first minute) stop and complete 9 burpees advanced or 7 burpees intermediate

 

February 24, 2018

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Weekend Workout | 02.24.18

Run 400m (or 1 time around the block)

Then 8 rounds of the following (10 for advanced):

5 Burpees

10 Pushups

15 Situps

20 Lunges (total)

Finish with a 400m run

February 16, 2018

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Weekend Workout | 02.17.18

50-40-30-20-10

50 Reps each, then 40, 30, 20, 10.  Yeah it's a lot.  Take it one rep at a time.  You got this. 

Burpees

Squats

V-Ups

Intermediate - 1/2 the burpee reps

Light - Sub Pushups for Burpees and Situps for V-Ups

*If you have equipment, mix it up by subbing in kettlebell swings or slamball for squats, or dumbbell presses for Burpees.  

February 10, 2018

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Weekend Workout | 02.11.18

7 & 7

Stay dry inside with this quick one.  Don't hold back.  Move as quickly as you can!

7 min AMRAP (as many rounds as possible)

5 Pushups

10 V-Ups or Situps

15 Squats

Rest 3 min, then:

7 min AMRAP

5 Burpees

10 Mtn Climbers (ea leg)

15 Squat Jumps

 

 

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