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Weekend Workout | 07.08.17

The Suck Sandwich

Run 1 mile

100 Burpees*

Run 1 mile

*75 reps intermediate, 50 reps beginner

(It's not as bad as the name implies. Go one rep at a time.  You got this.)

Weekend Workout | The Long Weekend

Happy Birthday America!  A holiday weekend isn't a holiday from your goals. Knock out this quick in the morning before the bbq, family and fireworks! 

The Long Weekend

20 Pushups

20 Situps

20 Squats

20 Lunges

Repeat and add:

30 Sitouts

30 Leg Raises

30 Squat Jumps

30 Jumping Lunges

Repeat and add:

40 Burpees

40 V-Ups

Weekend Workout | 06.24.17

Stay dry inside and stay on track with your goals with this Weekend Workout!

20 Burpees

50 Pushups

20 Burpees

50 Squats

20 Burpees

50 Situps

20 Burpees

50 Lunges (ea leg)

20 Burpees

*Intermediate - do 10 Burpees instead of 20

*If you own a kettlebell or medicine ball, for a more challenging workout sub in exercises like KB swings, KB goblet squats, Thursters, Slamball, MB Situps, etc.

Weekend Workout | 06.17.17

Happy Birthday to OG Dirty Southerner, Liz, (in the pink hair, rocking the Sweat Asphalt and Sweet Tea Tank above)!!!

Hundos!

This workout is simple, but tough - mentally and physically.  3 exercises.  repeat as many times as possible for 20 min.  Your goal is 20 rounds in 20 min.  That requires some serious hustle, stamina and mental toughness.  You got this!

5 Pushups

10 Situps

15 Squats

20 Min or 20 rounds.  Whichever comes first.

Weekend Workout | 06.10.17

This one's by request from an OG Dirty Southerner!

Squats on Squats on Squats!

Advanced - 300 reps

Intermediate - 200 reps

Beginner - 100 reps

Every time you stop moving, even for just a second, do 5 Burpees and 10 V-Ups (Beginners do Situps)

Weekend Workout | 06.03.17

You're gonna need a partner for this one!  Grab a buddy, set your watch and get going! 

1 partner is working on the exercise on the left, the other partner is doing the corresponding exercise on the right.  The reps are TOTAL for your pair.  When you finish all the required reps, move to the next set of exercises.  Switch as often as you want, BUT if at any time the partner doing the exercise on the right drops, you must switch places. 

20 minutes, as many rounds as possible!

50 Squats ---> Plank Hold

40 Lunges ---> Hollow Hold

30 Pushups ---> Wall Sit (or squat hold)

20 Burpees ---> both partners working together to complete these

Repeat

Weekend Workout | Memorial Day Edition

Your gym may be closed this weekend, but that's no excuse to sit around.  Give this one a go!

Mark off a distance of about 100 yards (if you can't run outside, do 100 mtn climbers). That's 1 lap. 

Run 1 lap

40 Burpees

40 V-Ups or Situps

Run 2 laps

30 Burpees

30 V-Ups or Situps

Run 3 laps

20 Burpees

20 V-Ups or Situps

Run 4 laps

10 Burpees

10 V-Ups or Situps

Weekend Workout | 05.20.17

3 on, 1 off

Interval workout.  3 minutes of work, followed by 1 minute of rest.  Start with circuit (A), complete as many rounds as possible in 3 min, then rest 1 min before moving on to (B).  Complete 6 rounds total, alternating A-B-A-B-A-B.

(A)

5 Burpees

10 Squats

15 Mountain Climbers each leg

(B)

5 Pushups

10 Lunges each leg

15 Situps

Weekend Workout | 05.13.17

How Many Can You Get?

20 minute cap

5 Rounds of:

5 Pushups

10 Situps

15 Squats

then, 4 rounds of:

10 Pike Pushups

10 V-Ups

then, 3 rounds of:

15 Leg Raises

15 Lunges each leg

then, 2 rounds of:

30 Squat Jumps

30 Mtn Climbers each leg

then 1 round of:

As many burpees as possible up to the 20 min hard cap.

Weekend Workout | 05.06.17

Every Minute on the Minute!

Every minute on the minute do 5 Burpees and 10 Squats. Rest the remainder of the minute. Repeat this for 15 min or until you can't complete the reps in the minute.

For a modified version, do 5 Pushups instead of Burpees.

For an advanced version, do 10 Burpees and 15 Squats.  (It's tough, but possible!)