10 reps each, then 9, 8, 7....1
Lunges (ea leg)
Run 400 meters (or 1 time around the block)
- then -
3 rounds (5 rounds advanced)
20 Alternating Lunges
- then -
Run 400 meters
This one's all about speed. Don't try to pace yourself. Go hard early. When it gets tough, which it will, gut through until the end.
20 reps each, then 15 ea, 10, 5, 10, 15, 20.
Squats (Squat Jumps advanced)
Situps (V-Ups advanced)
Strength, Core and Conditioning all wrapped in one quick workout. What could be better?
50 Jump Rope (Double Unders - Adv, Singles - Int; sub in Mtn Climbers if you don't have a rope)
40 Jump Rope
30 Jump Rope
20 Jump Rope
Repeat 3x Adv, 2x Int.
Before you hit the bbq's and tailgates and lake trips, knock out this quickie and stay on track with your goals!
50 Lunges ea leg
Core and Conditioning
50 Leg Raises
50 Lunges (ea)
50 Leg Raises
One time through. Go as quickly as you can!
We call this one "Twelve Minutes of Hustle." Workouts don't have to take an hour to be effective. It's all about your effort. So go all in on this quick one.
Start with 2 minutes of Burpees, counting reps
then, without resting,
1 min each of:
Step Back Lunges
Repeat 2 times (3 times for advanced)
then, without resting
Finish with the same number of burpess you did in the first 2 minutes.
Okay. We need to clear the air on something. I’m sure by now you’ve seen the meme going around with Michael Phelps and Chad Le Clos in the 200m Butterfly Final in Rio. In the last few meters of the race, Phelps stares dead ahead while Le Clos looks over in desperation at his opponent surging to the finish. The meme reads, “Winners focus on winning. Losers focus on winners.”
Really…?View full article →
Booty and Abs Blaster!
By request, here's a workout that's guaranteed to target that posterior chain... aka, the booty meat.
45 sec each, go straight through without stopping, rest 90 sec at the end and repeat. 4-5 total rounds.
Lunges (Jumping Lunges for Advanced)
Sumo Squats (weighted Sumo Squats)
Squats (Jump Squats)
20 reps ea, then 15, 10, 5
Rest 3 min
Repeat. Try to match your time from the first round. You get 3 min to rest, so hustle as hard as you can.