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Weekend Workout

60 degrees out? In January? Whatevs. We'll take it.

We're bringing the hustle to Coan Park at 9am for a Free Dirty South Fit workout.  You should join us.  If you can't make it, get your butt outside and soak up some vitamin D while you hit this blaster.

Mark off a distance of about 400m (one time around the block)

Run 400m

then 20 reps each:

Burpees

Squats

V-ups/Situps

Run 400m

then 15 reps each

Run 400m

then 10 reps each

Run 400m

5 reps each

4 Reasons You Should Brave that Winter Workout

After a balmy holiday season, cold weather has finally hit Atlanta. Most people will bid farewell to sunny outdoor workouts and resign themselves to several months inside a stuffy gym. But you’re not most people. We’ve already told you how to safely work out in winter conditions, but why should you bother? We’re glad you asked…

Weekend Workout - Snow Day Edition!

Stay warm inside and stay on track with your goals with this Weekend Workout - Snow Day Edition!

20 Burpees

50 Pushups

20 Burpees

50 Squats

20 Burpees

50 Situps

20 Burpees

50 Lunges (ea leg)

20 Burpees

*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.

6 Must-Know Tips for Working Out in the Cold

Exercising in the briskness of the great outdoors during the winter is fun. No, really. It is. All that sun and fresh air and lack of humidity can be downright delightful, but only if you prepare appropriately and don’t lose a toe to frostbite. Ain’t nobody got time for that. We’re not exactly living in the tundra down here in the dirty South, but it is finally cold enough that you’ll need to do a little extra prep before embarking on your outdoor workout. Here’s what you need to know…

Weekend Workout

This one is quick, so challenge yourself to hustle the entire time.  What you put in is what you get out.  Give it everything you've got!

20 seconds of work, 10 seconds of rest, switch exercises every 20 seconds. Once you've finished all 6 exercises, rest one minute.  Repeat for 6 rds advanced, or 5 rds intermediate.

Pushups

Squats

Situps

Jumping Lunges

Mtn Climbers

Burpees

Weekend Workout

Get your weekend started right!  This one looks simple, but don't be fooled, it's a tough one.  Your goal is non-stop HUSTLE.

Run 25 yards out and back (or 100 total mtn climbers)

Unusual Atlanta Races Guaranteed to Add Fun to Your Run in 2016

Staying healthy is not always a bucket of fun. In fact, sometimes it’s more like a bucket of suck. You might get bored with your routine. You might have days when you just don’t feel like putting in the work (but you’ll do it anyway because the results are worth it). The good news is, when you’re tired of running the same old boring neighborhood route, you can always sign up for one of Atlanta’s more interesting races to inject some fun into your run. Here are some 2016 events that will help you make some memories while you log some miles…

Weekend Workout - Holiday Hangover

Happy New Year, fit fam!  Let's get 2016 started right.  Don't try to break records with this workout; don't even set a timer.  Just put your head down and grind!

Mark off a distance of about 100 yards (of 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

Don't be fooled.  This one might look easy, but it's tough.  Get after it!

Use this format: 20 seconds of work, then 10 seconds of rest, repeat.  Alternate exercises every 20 seconds, repeat for 15 minutes.

Burpees

Mountain Climbers

V-Ups (or situps)

Score is total completed Burpee reps.

Weekend Workout

If you live in the ATL, come join us at Coan Park at 9am for a Free Pop-Up workout!  Otherwise, get outside and get yourself moving!

Mark off a distance of about 100 yards (100 long strides), then complete 8 rounds (10 rds for advanced) of the following:

5 Burpees

10 Pushups

15 Situps

20 Lunges (total)

Run 100 yards out and back (or do 200 total mountain climbers if inside)

Shoot for finishing under 20 minutes!