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Weekend Workout

No equipment? No problem. Freezing outside? We gotcha covered. Give this one a shot!

This is a Pushup heavy workout.  If you're not great with Pushups, check out our instagram page (@dirtysouthfit) for a Negative Pushup demo and use this workout as a chance to practice. Complete all the reps on your toes (not your knees).

Beginners: complete 50 Pushups

Intermediate: complete 100 Pushups

Advanced: complete 150 Pushups

Every time you stop, perform 15 squats (20 for Advanced).

Finish with this 6 min Core Circuit:

30 sec per exercise, repeat the circuit 3x without stopping,

Situps

Side Plank Right

Side Plank Left

Hip Bridge

Weekend Workout

Time to work off that Turkey!!

45 sec per exercise, work as fast as you can, count your total reps, rest 90 sec after each round, try to hit the same score each time, 6 rounds total

Pushups

Jump Squats

Situps

Burpees!

5 Ways to Survive Thanksgiving (Without Busting Your Diet Wide Open)

Thanksgiving is an awesome time of the year. One filled with good food, family and positive vibes. But, the Thanksgiving feast isn’t known for having the healthiest fares. The fat and sugar heavy calorie bombs, although delicious, can derail just about anyone’s diet. Here are 5 sure-fire ways to enjoy your holiday while preventing a total nutritional nightmare.

Weekend Workout

Here's a quick but effective workout you can do anywhere. Shoot for under 18 min.

Record your time!

20 Burpees

25 Pushups

20 Burpees

50 Squats

20 Burpees

50 Situps

20 Burpees

50 Lunges (ea leg)

20 Burpees

Weekend Workout

Sun's out, guns out, amirite?  ATLiens, come join us at Mason Mill Park at 9am for a FREE Pop-Up Workout!

If you can't get to the workout, give this one a go at home.  Looks simple, but the toughest ones always do!

3 min on, 1 min off, 7 rounds total.
Complete as many of the following circuits as possible
5 Burpees
10 Squats
20 Mountain Climbers total
This one is all about the hustle.  When it's time to work, move as fast as you can. 

Get on it!

Bust Out Of Your Slump

You’re gonna hit a slump. It happens to every one of us at some point. And when it does, it’s tends to snowball. Maybe three weeks of straight rain and no sun got the best of you. You miss a workout, then two. Who can blame you? Getting up at the crack of dawn when it’s cold, dark and raining just sucks. Then you miss a few more. Before you realize what’s happening, your fitness routine isn’t as much a “routine” as a series of excuses.

Maybe work’s keeping you busy. Long hours and lots of stress will take a toll on anyone’s priorities. Maybe something else is throwing you off your routine like a new baby, an injury, or moving to a new city.

Weekend Workout

Rainy Saturday mornings aren't gonna stop you from getting the job done!  Knock out this one out inside and kick off your weekend like a champ. 

Go straight down the list below, performing 50 reps each advanced or 40 reps each intermediate.  Every 3 minutes, stop and do 9 burpees advanced or 7 burpees intermediate, then pick up where you left off.

Pushups

Squats

Situps

Lunges (ea leg)

Leg Raises

Sitouts

Squat Jumps

What To Do With Your Leftover Halloween Candy?

If you’re like me, then it’s the day after Halloween and you’re sitting on half a truck-load of candy you were convinced the neighborhood kids would come collect. Now what? One thing is for sure, leaving it in the bowl on the coffee table is a guaranteed way to bust your diet wide open. So, instead of testing your will-power every time you walk through the living room, why not donate that left-over candy? Save yourself the temptation and do something good in the process.

Weekend Workout

Happy Halloween!  Here's a quick one to get your day started.

Countdown

10 reps of each, then 9, 8, 7, all the way to 1.

Pushups

Situps

Lunges (ea leg)

Burpees

Weekend Workout

Here's a quick conditioning workout to get your weekend started!

3 min of work, 1 min rest, 6 min on work, 2 min rest, 9 min of work.

Repeat as many times as possible:

5 Burpees

10 Squats

20 Mtn Climbers total