Gym closed today but you still need to get something in? We got you. Give this a shot!
21 reps of each, then 18, 15, 12, 9, 6, 3
If you're in Atlanta this Saturday, head over to Freedom Park at 11am for a High Intensity Interval Training workout with our friends at Fit Kamp Bootcamp.
Or, if you need something quick you can knock out before settling down for a day of college football, give this one a shot!
This is a quickie. Once you start the clock, it doesn't stop. Keep moving!
Start with 2 min of burpees, counting reps! (advanced, aim for 30+, intermediate 20+)
then, 60 seconds each of the following:
repeat these 4 exercises 3x for advanced, 2x for intermediate
Finish by completing the same number of burpee reps you hit in the first 2 min.
It’s the most common fitness excuse and it might be something you’ve heard yourself say a time or two: “I just don’t have time to workout.” It’s always led with some caveat like, “I really want to, but…” Look, we’re all busy, every one of us. That’s a given. So, when I hear this excuse, what I take it to mean is, “working out is just not a priority for me.” Because you’re reading this, I’m going to assume you really do want to get in shape, become more active, lead a healthier life, etc, but you don’t know where to begin. With that in mind, I’ve put together a tried-and-true list of ways to make fitness a priority and to help you overcome this obstacle of “not having time.”View full article →
Busy weekend ahead? Need to get your workout in quickly? Give this one a shot!
10 reps of ea, then 9, 8, 7, 6....1
It's finally here!! After months of designs, redesigns, tests and retests, we are pumped to announce the official Dirty South Fit brand launch has been set for Saturday, August 29 at Mason Mill Park at 8:30am! You are invited to join us in celebrating the kick off with a free workout followed by donuts and mimosas, the perfect post-workout meal. We'll be debuting a ton of new products, too, so get your butt out there and be the first to grab some new swag! If you can't attend the launch party, make sure to hit up the freshly redesigned website on the 29th. If you're attending, spread the love by bringing a friend! Thanks for being Dirty! Holla!
Grab a timer and get your mind right for this quick but tough workout.
There are 3 rounds:
Round 1 - 3 min of work followed by 1 min rest
Round 2 - 6 min of work followed by 2 min rest
Round 3 - 9 min work
Complete as many circuits as possible of the following:
Add up your total completed reps at the end. Advanced, shoot for 350-400+ reps. Intermediate, shoot for 250-350.
This Weekend Workout requires a jump rope. If you don't own one already, you can sub in mountain climbers or jumping jacks. But, really, just go get one. Nothing will increase the effectiveness of your at home workouts like a jump rope. Get one here or here.
Go straight down the list. Record your time. Try again in a few weeks and see if you can improve on your previous score. (For a hard version, stick with 50 reps; intermediate complete 40 reps of each.)
We gotta talk about something I’ve seen a lot recently, from watching the competitors in the Crossfit games, to training my clients, to my own personal workouts. It’s something that’s tough to bounce back from mentally and physically. And it’s something every single one of us will face.
You set out to do something, you set out to accomplish a goal, you set expectations of yourself and you fall short.
And it sucks.
I don’t care if your goal is to win the Superbowl, PR a 5k or to lose 5 pounds, when you fail to accomplish your goal, it sucks.
But here’s the thing that I want to remind you and that I need to remind myself from time to time: Failing to hit your goal does not make you a failure.
Next time you miss the mark, in a workout or in life, here are a few things to remember:
View full article →
It's the freakin' weekend, baby, and it's beautiful outside. Get out to a park, the backyard or the front porch, get some fresh air and knock out this Weekend Workout!
21 reps of each, then 18, 15, 12, 9, 6, 3
After completing 21 reps of each exercise, run 100 yards out and back, then move on to 18. If you can't get outdoors for the run, sub in 100 mtn climbers ea leg.
(advanced start at 21 reps, intermediate start at 18)
V-Ups (or Situps)