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Monday, September 29, 2014
Full Fullness
Friday, September 19, 2014
6, 5, 4, 3, 2, 1
Thursday, September 18, 2014
Jump for Weights
Tuesday, September 16, 2014
Shredicus
Thursday, September 11, 2014
Jump for Joy
Wednesday, September 10, 2014
Progress Progress Progress
Keep it moving today with some progressions! Each exercise you are going to do today will start easy and head towards difficult rather quickly before heading back to easy. An exercise like this will challenge your muscles, cardio system, and will power. I hope you all stick it out for the hard parts to these exercises, the come down is right around the corner.
** Perform each exercise for either reps or time as listed. Do each exercise as a pyramid going from A-B-C-B-A. Do each exercise for 2 pyramids. Rest when you need to. **
1. Push-up
A. Diamond grip – 5 reps
B. Standard grip – 5 reps
C. Wide grip – 5 reps
2. Squats
A. Close Stance – 5 reps
B. Regular Stance – 5 reps
C. Sumo Stance – 5 reps
3. Leg Lifts
A. Flutter Kicks – 30 seconds
B. V Extensions – 30 seconds
C. Knees to Chest – 30 seconds
4. Burpees
A. Front Burpee (standard) – 5 reps
B. Side Burpee (feet to each side – 6 reps (3 each)
C. Reverse Burpee – 5 reps
5. Toe Taps
A. Toe Tap – 5 reps
B. Elongated Toe Tap – 5 reps
C. Jump Lunge – 5 reps
6. Crunches
A. Standard Crunch – 30 seconds
B. Full Sit-Up – 30 seconds
C. Full Sit-Up Twist – 30 seconds
7. Jumps
A. Hops – 30 seconds
B. Ski Jumpers – 30 seconds
C. Side Jumps (Heisman’s) – 30 seconds
Have Fun!
Monday, September 8, 2014
3 Up
Friday, September 5, 2014
Hi High Intesity
Thursday, September 4, 2014
Hello Intensity
I hope everyone had a good day back to reality! We definitely had a nice easy get back into it workout yesterday by taking things slow. Today we are going to turn it up a notch to really get that blood flowing and the body on its way back to greatness. Without further ado, I bring to you:
** Perform each exercise set as needed, rest only when you need to. You will start to notice a pattern pretty quickly **
1. 20 Body Squats
* 10 Burpees
2. 20 Push-ups
* 10 Burpees
3. 10 Pull-ups
* 10 Burpees
4. 20 Lunges
* 10 Burpees
5. 20 Diamond Push-ups
* 10 Burpees
6. 20 Get-ups
* 10 Burpees
7. 20 Leg Lifts
* 10 Burpees
8. 20 Wide Grip Push-ups
* 10 Burpees
9. 10 Jump Squats
* 10 Burpees
Have Fun!
Wednesday, September 3, 2014
Welcome Back
Tuesday, July 29, 2014
Prying Pyramid
Tuesday, July 22, 2014
Like a Ninja
Thursday, July 10, 2014
Slow and Steady and Nice and Easy
Time to switch it up a bit. We went pretty hard and fast over the past 2 days. Love the effort and dedication from everyone fighting through those workouts. For today, we are going to slow it down. I wanted everyone to focus on balance, stabilizing muscle groups, control and of course, some good old fashion muscle conditioning. Enjoy the slowed pace and benefits it will bring!
** Perform each exercise block as stated **
Perform the following super set circuit 3 times:
1A. Caterpillar Push-ups - 10 reps
1B. Front Hinge to Toe Touch - 8 reps each side
1C. Side Hinge to Toe Touch - 8 reps each side
Perform the following super set circuit 3 times. Go through each exercise taking 3 seconds on the eccentric movement and 3 seconds on the concentric movement (1 rep should take about 7 seconds - slow and controlled):
1A. Standard Grip Push-ups - 10 reps
1B. Body Squat - 8 reps each side
1C. Ghost Lunge - 8 reps each side (backwards lungs where back foot never touches ground)
Perform each exercise for 10 reps and the perform the hold for 30 seconds. Go through the entire super set 3 times:
1A. Wide Stance Squat
1B. Standing Seated Position - use wall if you have to
2A. Pikes
2B. High Plank
3A. T Push-ups
3B. Side Shoulder Raise Hold
Last set, start with 10 reps of push-ups and 1 rep of squat. Move down one at a time for push-ups and move up one at a time for squats until you hit 1 and 10 respectively.
Have Fun!
Tuesday, July 8, 2014
Methodical Mayhem
How fun was yesterday!? I must be honest, I could not finish the pull-ups. On the second to last set I got 8 and on the last set I barely squeezed out 7. But don't worry, I added 2 more rounds on at the end because it was such a great time! Today, we are going to focus on 3 simple exercises that are designed to work your entire body. We will go about these 3 exercises in 3 separate ways. We will focus on strength, endurance and then both combined.
** Perform the Squat Jump (or body squat), Clean and Press (use 10 - 20 pound weights) and the Hanging Leg Lift (substitute with leg lifts) for each method below. Do each exercise in the order above, rest when you need during the routine and rest 3 minutes in between each **
1. Perform each exercise for 5 sets at 10 reps each. Take 3 seconds during both the concentric and eccentric (up and down) movement. Count out loud to help!
2. Perform each exercise for 5 sets each for 1 minutes. Rest only when you absolutely have to.
3. Perform each exercise for an all our effort for 6 sets at 20 seconds each set. Give it all you have.
Have Fun!
Monday, July 7, 2014
Maniac
Today will be very hard. I thought of this one last night when I couldn't quite sleep. I fully understand this will be extremely challenging, if not maybe impossible for some out there. But, I say we all give it a try. I am really fired up to see if I can complete it tonight. I will let you all know!
** Below you will perform 4 routines. For each routine, do the exercise listed for the rep range listed. You will work your way up starting with 1, then 2, then 3. Rest 20 seconds in between each rep count and rest 3 minutes in between each exercise. **
1. Pull-ups: 1 rep to 10 reps (each set increase by 1)
2. Push-ups: 3 reps to 30 reps (each set increase by 3)
3. Chin-ups: 1 rep to 5 reps (every 2 sets increase by 1)
4. Diamond Push-ups: 2 reps to 20 reps (every 2 sets increase by 2)
Have Fun!
Thursday, June 26, 2014
Happy Hilling
Time for a little hills on this lovely Summer afternoon. Best part about hills and sprints are the incredible benefits they can give your cardiovascular systems as well as simultaneously benefiting your muscles and making you stronger. Grab a water bottle and head to your favorite hill for today's workout. If you don't have a hill or need to modify the routine, you can do this on flat ground.
** The hill, or flat land, should be about 30 - 40 yards.Throughout the entire workout, rest when you need to. Always jog back down the hill **
1. Jog up the hill - 3 sets
2. 25 push-ups
3. Sprint up the hill - 5 sets
4. 25 push-ups
5. Bear walk up the hill - 4 sets
6. 25 push-ups
7. Backward Sprint up the hill - 3 sets
8. 25 push-ups
9. Sprint up the hill - 4 sets
10. 25 push-ups
11. Plan walk up the hill - 4 sets (2 each side)
12. 25 push-ups
Have Fun!
Monday, June 23, 2014
Soccer Stars Wanted
Hi team! Welcome to another beautiful week! I am sure you have all been fully engaged in the World Cup that has been going on. To honor this incredible sporting event, we are going to be tackling the World Cup Workout! This workout is designed to help you speed, agility, balance, power and acceleration... just like a real life soccer player! Have fun with this one!
** For the first 6 drills you will move 10 yard in between each stopping point. You will do a different exercise at each stopping point and on the movement portion. Keep moving until you make it 70 yards. Do 5 reps at each point. Perform each twice and then move on. From 7 on, perform as stated **
1A. Stopping Exercise: Body Squats
1B. Movement Exercise: High Knees
2A. Stopping Exercise: Star Jumps
2B. Movement Exercise: Butt Kickers
3A. Stopping Exercise: Ski Jumper
3B. Movement Exercise: Walking Lunges
4A. Stopping Exercise: Front Kicks - 3 each side
4B. Movement Exercise: Power Skips
5A. Stopping Exercise: Chops - 3 each side
5B. Movement Exercise: Sumo Walks
6A. Stopping Exercise: Squat Jumps
6B. Movement Exercise: Back Lunges
7. Suicides - 3 sets (set each cone 10 yards apart, use 4 cones. Back pedal on each return shuttle
8A. Mountain climbers - 30 reps
8B. Plank - Hold 1 minutes
9A. Leg lifts - 30 reps
9B. Leg Lift Hold - Hold 1 minutes
10A. Sit-ups - 30 reps
10B. Sit up Hod - Hold 1 minutes
11. Jump Lunges - 50 reps
12. Jump Squats - 25 reps
Have Fun!
Thursday, June 12, 2014
Challenge Time!
Alright everyone, so what is the plan for today? The plan is fun! And challenging fun at that! Today you are going to do a set 30 minute routine. Your challenge is to complete the 5 exercises below as stated. See how many times you can make it through the cycle in 30 minutes. Record your success and then see how you improve!
** Perform each exercise as stated. Rest whenever you need to. See how many times you can make it through the cycle. **
1. 10 Push-ups
2. 20 Pikes
3. 30 Body Squats
4. 40 Jumping Jacks
5. 50 Ski Jumpers (25 each side)
6. 60 second plank hold
Have Fun!
Tuesday, June 10, 2014
Still at the Gym
Monday, June 9, 2014
Back to the Gym!
Going to be doing things a bit differently today. Turns out I had an access to a gym. Wanted to bring back an old type of workout. It is always good to switch things up and incorporate new things. Let's attack this one today and get super excited about it because we haven't use some weights in a while!
** perform each super set for 3 sets. Perform each other exercise as stated. **
1. Walk up hill – 5 minutes
2. Jog flat – 5 minutes
3A. Cable Rows Wide Grip: 10 reps each
3B. Dumbbell Bench Press: 10 reps each
4A. Lat Pull-downs: 10 reps each
4B. Seated Shoulder Press: 10 reps each
5. Clean and Press: 12 reps each – use medicine ball
6. Kettle Bell Swing: 10 reps each – use dumbbell if no kettle bell
7A. Bent Over Dumbbell Hammer Grip Rows: 10 reps each
7B. Push-ups: 10 reps each (Adjust difficulty by using the bench)
7C. Side Shoulder raises: 10 reps each – (hold for a second at the top)
8. Walk up hill – 3 minutes
9. Jog up hill – 3 minutes
10. Fast walk flat – 3 minutes
Have Fun!
Wednesday, June 4, 2014
You Know the Drill
It is drill time ladies and gentleman. Such an exciting day, and let me tell you why. You get to not only work on your muscle and cardio, but you get to work on your speed, agility, balance and explosiveness. Now, you may be thinking that this is nonsense since you are not an athlete, but, it is more relevant than you may think. Catching yourself from a fall, dodging a passing bicyclist, moving quickly to catch a closing door – all everyday activities that you can improve at!
** Perform each exercise in the following fashion. Perform the exercise for 5 reps at the beginning of the movement and 5 reps at the end of the movement. Make it so the movement will span ~30 yards, but reduce if needed (example: for Push-ups and Sprints – do 5 push-ups, sprint 50 yards and then do 5 push-ups). The reps labeled at each set dictates how many exercise and movements you do for that set. Remember, each movement has 2 exercise sets **
1.
Reps: 5
Exercise: Mountain Climbers
Movement: Fast Jog (or sprint if you can)
2.
Reps: 4
Exercise: Body Squats
Movement: Side Shuffle
3
Reps: 3
Exercise: Jump Lunges
Movement: High Knees
4.
Reps: 3
Exercise: Side Lunges
Movement: Butt Kickers
5.
Reps: 4
Exercise: Sumo Squats
Movement: backwards Jog
6.
Reps: 5
Exercise: Push-ups
Movement: Sprints
Have Fun!
Monday, June 2, 2014
Im So Happy we are Doing This Again
Yes! It is that time again! Time for another Jonicus! I hope you are all ready to jump right into this. Grab a partner, blast some music, and get ready for some serious effort spending. I know you can all do it.
** Perform each exercise for 60 seconds. Rest 15 seconds before moving on. Repeat the entire set 3 times total. **
1. Body Squat
2. Plank to Push-up
3. Star Jumps
4. Kettle bell squat (no kettle bell but same effect)
5. Leg Lift the Thrust
6. T Push-up
7. Lunge Twist
8. Judo Push-up
9. Dip to Leg Lift
10. Burpees
Have Fun!
Friday, May 30, 2014
Legs... Im Sorry
Not us. Not today. No mercy for the legs everyone. We are going to hit them hard and relentlessly with the weekend coming up. I hope no one has some serious hiking plans this weekend.
** Perform each exercise as written. There will be a few different styles here. **
1. Jog 5 minutes
Perform the circuit 5 times 2A. 100 yard Sprint
2B. 20 Body Squats
Perform the circuit 3 times 3A. 50 yard walking Sumo Squats
3B. 50 yard Walking Side Lunges (switch directions half way)
Perform the circuit 5 times 4A. 100 yard Sprint
4B. 20 Body Squats
5. 100 Backwards Walking Lunges
Perform the circuit 5 times
6A. 100 yard Sprint 6B. 20 Body Squats
7. 100 Forward Walking Lunges
8. Jog 5 minutes
Have Fun!
Thursday, May 29, 2014
Power of 5
Did you ever high five someone? Im sure. But, did you ever high five someone and say "that was awesome"? Again, I am sure you have. What makes that high five so powerful? What makes it so awesome? Well, behold, the power of 5. Today you are really going to understand the power of 5. Make sure to high five someone afterwards.
** Perform each of the following exercise groups as circuits. Do each exercise 5 times for 10 reps each, alternating between each of them with no rest. Rest 3 minutes between each super set. You will need 10 pound dumbbells for each exercise. **
1A. Clean and Press - use dumbbells
1B. Diamond Push-ups
2A. Dead lift to Bent Over Row - use dumbbells
2B. Wide Grip Push-ups
3A. Goblet Squats - use dumbbells
3B. Toe Taps - 40 taps total
4A. Shoulder Press - use dumbbells
4B. Standard Push-ups
5A. Bicep Curls - use dumbbells
5B. Mountain Climbers - 40 reps total
Have Fun!
Wednesday, May 28, 2014
Sea Saw
Full disclosure, we did this one before. And semi recently I think. Today may be familiar but the exercises are a little different and the workout will still be awesome, trust me. No senseless banter today, if you crave it, just reread the similar workout! And, yes, below is all you need.
** For each set you will be switching back and forth from A to B in a super-set style. Perform exercise "A" starting at 1 and going up to 20, perform the "B" exercise starting at 20 and going down to 1. Rest only when you need to. **
1A. Body Squats
1B. Pike
2A. Star Jump
2B. Push-Up (switch up your grips for fun)
3A. Leg Lifts
3B. Clean and Press (use 10lb dumbbell.... 15 if you want to really feel it)
Have Fun!
Tuesday, May 27, 2014
Match Memorial Day
Welcome back everyone. I hope you all had a great memorial day weekend. I know that long weekends like this are usually filled with long days next to the grill and cooler. Enjoying all of the great weather with cold beverages and awesome BBQ leaves a lot of room for work come Tuesday. So, with all of that rest and relaxation in mind, we are going to start today with a full spectrum workout. Cardio, full body muscle building, and of course, some high intensity moves thrown in for good measure. Have fun with this one today.
** Perform each exercise as stated. Rest whenever you need to. Track your time to do this workout again and see your improvements! **
1. Jog 1/2 mile
2A. 50 push-ups
2B. 25 Body Squats
2C. 10 burpees
3. Jog 1/2 mile
4A. 50 push-ups
4B. 25 Body Squats
4C. 10 burpees
5. Jog 1/2 mile
6A. 50 push-ups
6B. 25 Body Squats
6C. 10 burpees
7. Jog 1/2 mile
8A. 50 push-ups
8B. 25 Body Squats
8C. 10 burpees
9. 50 Ab Roll-ups (Lay back, then roll up to touch your toes)
Have Fun!
Friday, May 16, 2014
Mind Your Time
Hello everyone! What a sad week without any workouts. Hopefully you all still kept yourselves pretty busy! We are going to go about the circuits today form a new take. Instead of working on one exercise within the circuit for a set period of time, we are going to attack it from a whole! Today is a good one to challenge yourselves, lots of cardio, muscle work and of course, sweat.
**Perform the following group of exercises as a circuit for 5 minutes straight – each exercise gets 10 reps and then you move onto the next exercise in the group. Keep repeating the circuit until 5 minutes are up. Once they are, move on. **
1A. Body Squats
1B. Hold Plank – 20 seconds
1C. Front Kicks (alternate legs)
* Fast Bike / Run for 5 minutes
2A. Push-ups (do wall push-ups as an alternative)
2B. Ground Dips
2C. High knee run in place – do 10 reps each leg
* Fast Bike / Run for 5 minutes
3A. Jumping Jacks
3B. Leg Lifts
3C. Side Lunges
* Fast Bike / Run for 5 minutes
4A. High Knee Run in place (5 raises each leg)
4B. Full Sit Ups
4C. Walking Lunges
* Bike ride or Jog for 5 minutes
Have Fun!
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Wednesday, May 7, 2014
Tit for Tat
It has been a little bit since we have focused on some good old fashion circuits. Today we are going to do a series of circuits that will either be based on time or reps. The idea here is to get your muscles and cardiovascular system engaged in different ways. You can decide for yourself which one is harder.
** Perform the timed circuits for 1 minutes per exercise. Perform the rep circuits for 12 reps. Always rest 15 seconds within a circuit between exercises and rest 2 minutes before moving to the next circuit. **
Rep Based
1A. Clean and Press
1B. Squat to front kick (alternate legs each squat)
1C. Diamond Push-ups
Time Based
2A. Pikes (in plank position)
2B. Wall Sits
2C. Ski Jumpers Side to Side
Rep Based
3A. Shoulder circles (forward)
3B. Superman's (laying on stomach) 3C. Windshield Wipers (ab exercise, move legs side to side to target obliques)
Time Based
4A. Star Jumps
4B. Split Jacks
4C. Plank
Rep Based
5A. Leg lifts to thrust
5B. One legged Squat (6 reps each leg)
5C. Reverse Burpees
Time Based
6A. Squat Jumps
6B. Dips
6C. High knee jog in place
Have Fun!
Monday, May 5, 2014
May flowers
I hope everyone had a good weekend. Welcome to the first full week of May! May it be an awesome month for you! May you engage in awesome workouts. May you challenge you yourself. May you grow. May you reach new limits. May you have plentiful workouts. May you start with an awesome challenge to get you fired up! May I stop? No.
** Ladder Challenge: Perform each exercise in order starting with one rep. Go all the way up to 20 reps. Rest whenever you need to. Time yourself to see how much you improve **
1. Body Squat
2. Regular Push-up
3. Full Sit-up
4. Clean and Press (use dumbbells)
Example: start with 1 squat, then do 1 push-up, then one sit-up, then one clean and press. Then, start back at squats this time doing 2, then 2 push-ups, then 2 sit-up, and so on. Go until you do 20 of each.
Have Fun!
Friday, May 2, 2014
.... Almost as Much as Jump Rope
The goal for today is simple - Sweat. In order to achieve that, we are going to mix high intensity cardio with a full body worth of compound exercises. The high intensity part will be handled by my new favorite exercise, jump rope! Get ready to turn the intensity up!
** There are 5 sets to this workout. Each set will be repeated 2 times. Rest when you need to during a set and rest 3 minutes in between sets. **
1A. Body Weight Squats - 25 reps
1B. Jump Rope - 2 minutes
1C. Lunges - 25 reps (each leg)
1A. Low Plank to High Plank - 25 reps
1B. Jump Rope - 2 minutes
1C. Mountain Climbers - 25 reps
1A. Inverse Push-Ups - 25 reps (Alternate with Wide Grip Bent Over Dumbbell Rows)
1B. Jump Rope - 2 minutes
1C. Hammer Grip Dumbbell Rows - 25 reps
1A. Lateral Plane Shoulder Raises - 20 reps (side)
1B. Jump Rope - 2 minutes
1C. Sagital Plane Shoulder Raises- 20 reps (front)
1A. T-Twist with optional Push-Up - 15 reps (each side)
1B. Jump Rope - 2 minutes
1C. Front Kick to Back Kick - 20 reps (each leg)
6. Jump Rope - Till Failure (see how long you can go!)
Have Fun!
Thursday, May 1, 2014
I Love You Push-Up
Today will be about one thing and one thing only - the all mighty push-up. The push-up is one of the greatest exercises you can do. It engages your core, arms, chest, and back. A compound movement that targets multiple muscles that can be done by anyone at any location! What an exercise!
** Perform each push-up exercise as stated **
1. 25 regular Push-Ups: rest when you need to
2. Diamond Push-Ups: 3 Sets (12, 12, 12)
3. Wide Grip Push-Ups: 3 Sets (12, 12, 12)
4. 25 regular Push-Ups: rest when you need to
5. Side to Side walking Push-Ups: 3 Sets (12, 12, 12)
6. Front To Back walking Push-Ups: 3 Sets (12, 12, 12)
7. 25 regular Push-Ups: rest when you need to
8. Spider Man Push-Ups: 3 Sets (10, 10, 10)
9. Clapping Push-Ups: 3 Sets (8, 8, 8)
10. Regular Push-Ups: 3 sets (each till failure)
Have Fun!
Tuesday, April 29, 2014
Half and Half
Seems we have been focusing on a lot of body weight workouts the past few days. Today we are going to give it a fresh start and utilize some dumbbells! Everything today will be dumbbell based. Pick on weight for the entire workout. Yes, it will start out easy... but have I ever let you down before?
** Perform the first 5 exercises for 1 minute each before moving to the next. Rest 15 seconds in between each exercise. Perform the next 5 exercise for the stated reps. Repeat all 10 exercises 3 times **
1. Dumbbell chops - 30 seconds each side
2. Goblet Squats
3. Shoulder Swing - 30 seconds each arm (extend all the way through your legs)
4. Bent over Row to shoulder press
5. Plank to Push-up with dumbbell move from side to side
------------------------
6. Clean and Press - 12 reps
7. Lunge Twist - 12 reps (6 each side)
8. Biceps Curl to Triceps Extension - 12 reps
9. Reverse Burpee - 12 reps (hold dumbbell)
10. V-ups - 15 reps (leg lift and crunch holding dumbbell on chest)
Have Fun!
Monday, April 28, 2014
Slinky Set
Welcome back from the weekend. I hope everyone realizes that next weekend will officially be May and almost beach weather. To continue getting ready, we are going to do a slinky series today. Today will consist of 5 series. These series are aimed at keeping your heart rate high and giving your muscles just enough rest to push through the whole workout and gain some serious benefits.
** Perform each series as a super set in the following fashion: Exercise A - 1 reps, then exercise B - 10 reps, then Exercise A - 2 reps, then exercise B - 9 reps. You add one rep each set to Exercise A and take 1 away from B. The series is complete when you reach 10 an 0 totaling 55 reps for each exercise in that set. Rest when you need to through the series and rest 3 minutes in between each series. **
1A. Push-ups (start at 1 and go up to 10)
1B. Squats (start at 10 and go down to 1)
2A. Bent Over Rows (start at 1 and go up to 10)
2B. Plank to Push-up (start at 10 and go down to 1)
3A. Burpees (start at 1 and go up to 10)
3B. Star Jumps (start at 10 and go down to 1)
4A. Squats (start at 1 and go up to 10)
4B. Push-ups (start at 10 and go down to 1)
5A. Plank to Push-up (start at 1 and go up to 10)
5B. Bent Over Row (start at 10 and go down to 1)
Number 3 was hard
Have Fun!
Friday, April 25, 2014
Jump Around
What do you do when you are so excited for the weekend? What do you do when you are so excited for anything? You jump for joy! Ok, lame, sorry. But, jumping is an incredible exercise and can offer great benefits for your legs and cardiovascular system. Today's workout is going to focus on jumping. Get ready to burn some serious calories and work every part of your leg and core.
** Perform each set of exercises as stated. Repeat each super set 3 times before moving on **
1. Jump Rope - 3 minutes
2A. Squat Jumps - 15 reps
2B. High Knee run in place - 30 Seconds
3. Jump Rope - 3 minutes
4A. Star Jumps - 15 reps
4B. Ski Jumpers side to side - 30 Seconds
5. Jump Rope - 3 minutes
6A. Jump Lunges - 15 reps
6B. But Kickers run in place - 30 Seconds
7. Jump Rope - 3 minutes
8A. Air Squats - 15 reps
8B. One Legged Box Jumps - 30 seconds each leg (use a small ledge 6 inches)
9. Jump Rope - 3 minutes
10A. 180 Squat Jumps - 15 reps
10B. Ski Jumpers front and back - 30 seconds
11. Jump Rope - 3 minutes
Have Fun!
Thursday, April 24, 2014
50 Yard Shuffle
Hope yesterday was a good one for all of you! The full body, muscle focused, jam packed routine of circuits never seems to disappoint. Today we are going to switch gears a bit and ditch the circuits for some prolonged movements. All you need today is a grass field and your body... which is hopefully full of energy.
** Perform each exercise up and down a 50 yard filed. Rest for 10 seconds at the 50 yard mark before heading back. Do each exercise for the number of times shown (up and back counts as 1) **
1. Jog - 2x
2. Sprint - 2x
3. Plan Walk (side) - 1x
4. High knee Spritns - 2x
5. Plank Walk (forward) - 1x
6. Side Shuffle - 2x
7. Sprint - 2x
8. Back Sprint - 1x
9. High Skips - 2x
10. Walking Leg Kicks - 1x
11. 25 Push-ups - 2x (not moving)
Have Fun!
Wednesday, April 23, 2014
Get it 1 By 1
It is time for another round of Circuits! Today we are going to focus on 6 circuits circuit will focus on a particular muscle group. We will run through the spectrum of legs, chest, back, shoulders, arms, and abs. Dedicating one circuit to each muscle group will allow you to max out effort on that muscle. This can lead to some additional growth. Also, the order that we are doing these circuits in are specially planned so that you are not fatigued moving from one to another. See below and enjoy the circuits.
** Perform each circuit as stated (for either reps or time). Rest 3 minutes in between each circuit. Rest 15 seconds in between each exercise within the circuit. Repeat the circuit 3 times before moving on. Use dumbbells where needed **
1A. Body Squats - 15 reps
1B. Walking lunges - 10 on each leg
1C. Sumo Walks - 25 yards up and Sprint back
2A. Judo Push-ups - 20 reps
2B. Chest Fly - 15 reps
2C. Push-ups - 20 reps
3A. Bent over rows wide grip - 15 reps
3B. Back Fly - 30 seconds
3C. Bent over rows hammer grip - 15 reps
4A. Front shoulder raises - 15 reps
4B. Shoulder shrugs - 20 reps
4C. Shoulder circles - 30 seconds front and 30 seconds back
5A. Over head triceps extensions - 15 reps
5B. Bicep Curls - 15 reps
5C. Kickbacks - 15 reps
6A. Hold Plank - 60 seconds
6B. Full Sit Ups - 15 reps
6C. Alligator Kicks - 30 seconds
Have Fun!
Friday, April 18, 2014
Negativity is Positive
Today you will all learn the joys and benefits of negative movements. I am not going to sit here and tell you it will be easy, but I can promise you it will be rewarding. You will not only be seriously challenging your muscles, but you will be challenging your mental toughness as well. Before we get started there are 2 terms you need to know: Concentric and Eccentric. The concentric motion is this tense movement – think curling up the weight on a bicep curl. Eccentric movement is the lowering – think bringing yourself down for a squat. Now with that knowledge in hand you can all do a negative!
** Perform the eccentric movement of the exercise over a 10 second span (from a push-up lower yourself down of 10 seconds, for a crunch lower yourself back down over 10 seconds) and perform the concentric movement over 1 second **
1. Push-ups: 4 sets (10 reps each)
2. Body Squats: 4 sets (10 reps each)
3. Sumo Squats: 4 sets (10 reps each)
4. Diamond Push-ups: 4 sets (10 reps each)
5. Inverted rows: 4 sets (10 reps each) – use dumbbells or a hanging bar
6. Should press: 4 sets (10 reps each)
7. Front shoulder raises: 4 sets (10 reps each)
8. Leg Lifts: 4 sets (10 reps each)
9. Crunches: 4 sets (10 reps each)
10. Jumping body squats: 4 sets (10 reps each)
Have Fun!
Thursday, April 17, 2014
Run and... Run and...
Yea, I bet you all are just itching for a run after a few heavy exercise days. Well, fear not! Because I am here with an incredible and challenging run routine. Get ready to wake up every muscle in your body and keep a high heart rate for the duration of this exercise.
** Perform the following exercises as quickly as possible in between the run markers. Rest when you need to. Run is based on time so go at a pace you feel comfortable with **
1. Run for 5 minutes
2. 50 push-ups
3. Run for 5 minutes
4. 50 body squats
5. Run for 5 minutes
6. 50 pull-ups - use a tree or park jungle gym - alternate with inverse push-ups
7. Run for 5 minutes
8. 50 push-ups
9. Run for 5 minutes
10. 50 body squats
11. Run for 5 minutes
12. 50 pull-ups - use a tree or park jungle gym - alternate with inverse push-ups
Have Fun!
Friday, April 11, 2014
Run Like You Love Push-Ups
Hope the soreness from that leg day has subsided a bit. We are getting right back on the leg train with today's pre-weekend workout. Since it is a pre-weekend workout we need to focus on 2 things…. Getting you looking good and taking up as little time as possible. The perfect solution.... Sprints and Push-ups!!! Now it may be extremely repetitive but it will also crush your muscles into oblivion and challenge all of your will power. Don't give up.
** Perform the following. Rest and stretch for 3 minuets between each number. Rest only if you have to while on a number **
1. Jog 5 minutes
2. Run 2 - 100 yard sprints
3. 50 push-ups
4. Run 2 - 100 yard sprints
5. 50 push-ups
6. Run 2 - 100 yard sprints
7. 50 push-ups
8. Run 2 - 100 yard sprints
9. 50 push-ups
10. Jog 5 minutes
Have Fun!
Thursday, April 10, 2014
You Call it Sarge
Sometimes there are these workouts that just kind of fall into place. You may get to the gym or the park and you have one thing in mind, but then, something beautiful happens. You start exercising on something you did not intend you. And usually when this happens, you end up having an incredible workout. My theory on why this happens is because you are subconsciously listening to your body. You are listening to all of the signs of you muscles and joints and then acting in a way that is in accordance with how you feel. For today's workout, I would like you all to listed to your body. I will lay out the structure below but I want you t o plug in the exercises. See what fits and what makes sense to you. You may surprise yourself!
** I have detailed out the transitions and times. Plug in an exercise as stated and go for it! Repeat the super sets 3 times. **
NOTE: A compound movement is where you engage 2 or more joins (squats, push-ups) A isolation movement is where you only involve 1 joint (bicep curl, calf raise)
1. Jump rope 3 minutes
2A. Compound movement 60 seconds
2B. Isolation movement 30 seconds
2. Jump rope 3 minutes
3A. Compound movement 60 seconds
3B. Isolation movement 30 seconds
4. Jump rope 3 minutes
5A. Compound movement 60 seconds
5B. Isolation movement 30 seconds
6. Jump rope 3 minutes
7A. Compound movement 60 seconds
7B. Isolation movement 30 seconds
8. Jump rope 3 minutes
9A. Compound movement 60 seconds
9B. Isolation movement 30 seconds
10. Jump rope 3 minutes
Have fun!
Wednesday, April 9, 2014
Just Wait Untill the End
We just crushed our legs and core in an all out assault on them. Good type of workout for hitting those body parts that are sometimes overlooked. Today we get to completely switch gears and focus on the upper body and on time instead of reps. For this workout you will need 2 dumbbells. Make sure you are choosing a weight that is challenging but not too heavy. As a good judge, choose a weight that you can keep over your head for about 30 seconds. If you can hold it up there all day, go a bit heavier, if it starts to fall after 10 seconds, go lighter.
** Perform each exercise in the circuit for 1 minutes. Repeat the full circuit 3 times and then move on. Rest for 3 minutes between circuit. **
1A. Goblet Squat with weight
1B. Balancing One Leg Toe Touch - Switch legs after each rep
1C. Curls to Shoulder Press
2A. Side Lunge with weight
2B. Judo Push-ups - hands on weight
2C. Overhead Triceps Extension
3A. Front Lunge with weight
3B. Dead-lift to Bent over Row
3C. Shoulder Swing - one arm at a time, switch half way
4A. Jump Squat - no weight
4B. Hammer Grip Push-ups - hands on weight
4C. Chops - switch sides half way through
5A. High Knee run in place - no weight
5B. Bent over back fly's
5C. Plank to weight move (slide the weight from side to side)
6. 25 burpees!
Have Fun!
Tuesday, April 8, 2014
Good Luck Walking Tomorrow
Ok, be honest, yesterday was a lot of fun. The pyramids not only keep your body moving and targeting different muscles, but it kept you focused! Yesterday was a good mix of high intensity movements mixed with solid compound exercises. Today we are going to dial back the intensity a bit and focus specifically on muscle toning around the legs and core.
** Everything you do today will be a super-set - 1 leg exercise and 1 core exercise. Do each exercise for 10 reps unless otherwise stated. Perform each super-set (number) for 3 rounds. **
1A. Body Squats
1B. Full Sit-up
2A. Air Squats
2B. Slow Bicycle kicks
3A. Back Lunges (10 each leg)
3B. Plank to Push-Up
4A. One legged Squat (10 each leg - put other leg on a bench or chair)
4B. Alligator Kicks
5A. Side Lunges
5B. T Push-Ups
6A. Ski Jumpers side to side - 10 jumps to each side
6B. V-ups
7A. Sumo Stance Squat Hold - hold 30 seconds
7B. 6 Inches - hold for 30 seconds (Leg Lift with legs 6 inches off the ground)
8A. Wall Sits - hold 30 seconds
8B. Plank - hold 30 seconds
Have Fun!
Monday, April 7, 2014
PyrAAAAHHHHHmids
Friday, April 4, 2014
Shake Out the Cobwebs
Sorry for the long delay in posts here! That whole cobwebs things is a complete joke since I know you have all been continuing to work in my absence. I am also sure you have all been gearing up for summer so we will get right back into things. I would like to start things up with a classic Jonicus workout. Super lame name but not super lame workout. Time to put your heads down and give it some hard work.
*** Perform each exercise for 1 minute. Rest 15 seconds in between each exercise. Perform the entire circuit 3 times ***
1. High Knee March
2. Side to Side Lunge
3. Standard Push-Up
4. Floor Dips
5. Body Squats
6. Front to Back Lunges
7. Mountain Climbers
8. Bicycle Crunches (go slowly for more work)
9. T-Push Ups (Alternate with T - side to side with no push-up)
10. BURPEES!!!!!
Have Fun!
Friday, March 7, 2014
Boot... Crusher
Sorry for the spotty posts these past week guys... Even though I know you have all continue to kickass on your own and push it out every day. Today's workout will follow a typical bootcamp class. The purpose of this workout is to incorporate cardio and muscle building exercises to maximize your workout. Your muscles and body parts will get rests throughout the workout, but your heart will remain jacked up the entire time!
Perform the following stretches. Hold for 20 seconds on each leg for 3 sets.
1. Side lunges
2. Hip flexors
3. Groin
Perform the following circuit 4 times for the reps listed. Add the following in between each exercise within the circuit, in order after each full circuit (20 jumping jacks, 20 mountain climbers, 20 high knees)
4A. Push-ups – 10 reps
4B. Lunge with Kick – 10 reps each leg
4C. Dips – 20 reps
4D. Squats – 10 reps
*** So by the end you will do 20 jumping jacks, 20 mountain climbers, 20 high knees (all 3) between each exercise
Pyramid - 1,2,3,4,5,6,5,4,3,2,1 alternating
5A. Burpee
5B. Front kick (1 each leg)
Perform the circuit 3 times for the reps listed
6A. Catapillar push-ups (walk yourself out, then back in) - 10
6B. 4 point stance kick backs – 10 each leg
6C. 4 point stance side kicks – 10 each leg
7A. Chair steps ups – 10 each leg
7B. 1 legged squats – 10 each leg
7C. Sit down and stand up - 10
Have Fun!
Thursday, February 27, 2014
Change It Up
Today is all about variety! this is inspired mostly because we have done some serious repetitive exercises lately. While doing those exercises are great, it is important to incorporate multiple moves into your routine. So let's shake some things up today!
** Perform each exercise for 10 reps and then move to the next. Complete the entire list 2 - 3 times. Rest for a few seconds in between each exercise. **
1. Crunch
2. Squat twist
3. Standing side leg lifts
4. Ballet twist
5. Superman roll crunch
6. Reverse bench sit-ups with weight
7. Plié squats
8. Plié squat pulses
9. Plié squat toes lifted
10. First position squats toes lifted
11. First position pulses toes lifted
12. Squat jumps
13. One leg squats
14. Push-ups
15. Bicep burners- 8 full, 8 half, 8 full
16. Shoulder presses
17. Tricep dips
18. Lateral raises
19. Tricep kickbacks
20. Tricep pulse backs
Have Fun!
Tuesday, February 25, 2014
Throwback Already
OK, I have to be honest, that workout we did on Thursday was awesome. My favorite part was the end where we exchanged rep for rep with squats and push-ups. Thanks to that great experience, I am mirroring our fun adventure today off of it! I hope you all had a nice relaxing weekend, but make sure you enjoy this week too. Starting in March, we really start to kick ass.
** Perform the following 4 exercises one after another all the way up to 12 reps each and then back down. Rest when you need to. Record your time so you can track your performance. **
1. Squats
2. Clean and Press - use 10 pound dumbbells
3. Push-Ups
4. Leg Lift to Hip Thrust
BONUS: Do 25 burpees to round it all out
Have Fun!
Friday, February 21, 2014
Salad Bar
Hello everyone! What a little delay we have had! Hopefully you have all kept the intensity up and have been jamming on your own. Since we have had such a small delay, we are going to be hitting every body part with today's workout. We will also be going in and out of reps and time based exercises. Think of today as a salad bar and you put everything on your plate.
** Follow the below directions. The last one is a but of a challenge so go get it! **
Perform the following exercises for 20 reps each. Do 1 minute of Jumping Jacks before moving to the next exercise.
1. Ski Jumpers
- Jacks
2. Hip thrusts
- Jacks
3. Lung to Front Kick
- Jacks
4. T Push-ups
- Jacks
5. Dips
- Jacks
6. Jumping Squats
- Jacks
Perform Each Exercise for 50 seconds. Rest 10 seconds and then move on. Repeat this whole circuit 3 times.
1. Jump Lunges
2. Chops (switch sides each rep)
3. Mountain Climbers
4. Caterpillar Push-ups
5. Side Lunge
Perform a pyramid for the following 2 exercises. Go 1, 1, 2, 2, 3, 3, etc all the way up to 10. And then, go back down.
1. Squats
2. Push-ups
Have Fun!
Sunday, February 9, 2014
Sunday Sprints
** Perform the following Sprints and do the listed exercises in between. **
1. 5 minute Jog
2. 5 - 100 yard sprints
3. 50 Body Squats - rest when you need to
4. 5 - 100 yard uphill (if you can find an uphill do it regular
5. 50 Front Lunges (total) - rest when you need to
6. 5 - 100 yard backwards sprints - be careful
7. 50 Side Lunges (total) - rest when you need to
8. 5 minute Jog - cool down
Have Fun!
Thursday, February 6, 2014
As Promised, and repetitive!
With yesterday in the books, I am sure the last thing you want to do is any type of push-up. Hopefully you stuck through the whole workout and were able to finish. If so, I expect you are feeling pretty sore in the chest, shoulders and core today. Since we lit up the front of the body yesterday, we are going to focus on rows today. Same style as yesterday so I hope you enjoyed it!
** Perform the following. Love the Row. **
1. Bent over Barbell Wide Grip Rows: 3 sets (10 reps each)
2. Bent over Barbell Close Grip Rows: 3 sets (10 reps each)
3. Bent over Barbell Underhand Grip Rows: 3 sets (10 reps each)
4. Bent over Dumbbell Wide Grip Rows: 3 sets (10 reps each)
5. Bent over Dumbbell Close Rows: 3 sets (10 reps each)
6. Bent over Dumbbell Hammer Grip Rows: 3 sets (10 reps each)
7. Bent over Back Flys: 3 sets (10 reps each)
8. Push-up stance Hammer Dumbbell Rows: 3 sets (10 reps each)
9. Bent over Underhand Wide Grip Rows: 3 sets (10 reps each)
10. Bent over Wide Grip Rows: 3 sets (10 reps each)
Have Fun!
Wednesday, February 5, 2014
I hope you love push-ups
This one is for all of you mega meatheads out there. It has been almost a week since I have updated this so I want to make sure I am coming back with a strong workout for the group. This workout will go hand in hand with tomorrow's workout. Today we will be focusing on all things chest. You will be doing so many push-ups you may count to infinity. Ok, not that many, but you will be doing a lot. With every push-up you do, keep in mind the following: You are exercising your arms, chest, shoulders, back and core, and you burn 1 - 2 calories for each push-up! That does not even include the jacked up metabolism and recovery energy!
** Push the earth out of orbit **
1. Standard Push-ups: 3 sets (10 reps each)
2.Wide Grip Push-ups: 3 sets (10 reps each)
3. Diamond Push-ups: 3 sets (10 reps each)
4. Left arm forward Push-ups: 3 sets (10 reps each)
5. Right arm forward Push-ups: 3 sets (10 reps each)
6. Side Walking Push-ups: 3 sets (10 reps each)
7. Inside Grip Push-ups: 3 sets (10 reps each)
8. Left arm Wide Push-ups: 3 sets (10 reps each)
9. Right arm Wide Push-ups: 3 sets (10 reps each)
10. Standard Push-ups: 3 sets (each till failure)
Have Fun!
Tuesday, January 28, 2014
Opposite 3 for 3!
Totally shifting focus today team. Yesterday we crushed the upper body. Not sure about you guys but my shoulders were screaming after the first 10 minutes! Since we worked so hard yesterday on the upper body, let's concentrate on the legs today. This will be the same exact workout we had yesterday but with different movements of course. We do not want one half being left out!
** Perform each exercise as listed for reps or time. Be careful, they switch! Perform each circuit 4 times and then move on to the next. Choose your weight wisely. Rest 3 minutes in between each circuit. **
1A. Body Squats - 3 sets (12 each)
1B. Front Lunge - 3 sets (8 each)
1C. Side Squats - As many as you can for 1 minute
2A. Body Squats - 3 sets (12 each)
2B. Front Lunges - As many as you can for 1 minute
2C. Side Squats - 3 sets (10 each)
3A. Body Squats - As many as you can for 1 minute
3B. Front Lunges - 3 sets (8 each)
3C. Side Squats - 3 sets (10 each)
Have Fun!
Monday, January 27, 2014
3 for 3 for you and me
Welcome back everyone from the long weekend. Hopefully it was a good one! As always, I like to hit Monday hard with a wide variety of exercises to kick the week off right. Today will be a little different though since I will not be working out tomorrow. So, today we are going to do a full body workout with 3 exercises. How exciting!!!
** Perform each exercise as listed for reps or time. Be careful, they switch! Perform each circuit 4 times and then move on to the next. Choose your weight wisely. **
1A. Push-ups: 3 sets (12 each)
1B. Pull-ups: 3 sets (8 each)
1C. Clean and Press - As many as you can for 1 minute
2A. Push-ups: 3 sets (12 each)
2B. Pull-ups (Lat-pull-downs) - As many as you can for 1 minute
2C. Clean and Press - 3 sets (10 each)
3A. Push-ups - As many as you can for 1 minute
3B. Pull-ups: 3 sets (8 each)
3C. Clean and Press - 3 sets (10 each)
Have Fun!
Friday, January 24, 2014
Feeling Friday
I think it has been a while since we have done a Friday workout here at GoLife. Friday shares 2 sides of an argument to working out. On the one hand you want to get ready for the weekend by looking and feeling your best. But, on the other hand, there is nothing you probably want to do more after a long day at work then skip the gym and relax. Well, in comes this total full body crusher! This is a great Friday workout because it is relaxing, fun, and gets you looking pumped!
** Perform each exercise as stated **
1. Dumbbell Clean and Press – 4 sets (12, 10, 10, 8) – increase/decrease weight as needed
2. Bent Over Row to Back Fly – 4 sets (12, 10, 10, 8) – increase/decrease weight as needed
3. Hammer Curl to Hammer Press – 4 sets (12, 10, 10, 8) – increase/decrease weight as needed
4. T-Push-ups – 4 sets (12, 10, 10, 8) –increase/decrease weight as needed
5. Lateral Fly to Shoulder Shrug – 4 sets (12, 10, 10, 8) – increase/decrease weight as needed
6. Curls – 4 sets (12, 10, 10, 8) – increase/decrease weight as needed
7. Overhead Extensions – 4 sets (12, 10, 10, 8) – increase/decrease weight as needed
8. 100 push-ups – rest when you need to
Have Fun!
Tuesday, January 21, 2014
Snow Day Shenanigans
** Perform each jumping activity as listed. Rest during each set and when you need to **
1. Jump Rope: 5 sets (one minute each) - rest 20 seconds in between sets
2. Ski Jumps (hands on the hip - jump side to side): 5 sets (one minute each) - rest 20 seconds in between sets
3. Jump Squats: 5 sets (one minute each) - rest 20 seconds in between sets
4. Jumping Jacks: 5 sets (one minute each) - rest 20 seconds in between sets
5. Split Jacks (feet and arms go front to back - opposite of jumping jack: 5 sets (one minute each) - rest 20 seconds in between sets
6. Jump Rope: 5 sets (one minute each) - rest 20 seconds in between sets
Have Fun!