Full Fullness

The focus of today will be full body. And not just full body in the sense that you will be hitting mostly all of you muscle groups, but in also going from slow to fast movements to shift focus. Yes, today will really look to incorporate it all. During the slow movements, be sure to focus on control, balance and strength, for the fast movements, pure speed and grit. Go get em. 

** Perform each number as a quad set. Do the first super set, then rest 15 seconds before the next super set. Rest 2 minutes in between each quad set. Repeat both 3 times before moving on. (You will do every exercise listed 3 times) **

1A. High Knee (30 seconds)

1B. Butt Kickers  (30 seconds)

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1C. Lung Pulse Left Leg (12 reps)

1D. Lung Pulse Right Leg (12 reps) 

2A. Ski Jumpers (30 seconds)

2B. Elongated Toe Taps (30 seconds)

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2C. T-Push-up (12 reps) - 6 each side

2D.  Sumo Squats (12 reps)

3A. Jumping Jacks (30 seconds)

3B. Front to Back Hops (30 seconds)

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3C. Squat Jumps (12 reps)

3D.  Judo Push-ups (12 reps)

4A. Jog in Place  (30 seconds)

4B. Star Jumps  (30 seconds)

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4C. Pikes (12 reps)

4D.  Diamond Push-ups (12 reps)

5. Plank Hold: 3 sets (1 minute each)

Have Fun!

6, 5, 4, 3, 2, 1

Quick one today everyone. I know how we all feel in Friday afternoons! This workout will last 30 minutes from start to finish, it is up to you how many times you can make it through the circuit. And just in case you were wondering, I made it through 6.4 times before the clock ran out. Go get em'!

** Perform each exercise for the reps or time listed. Repeat the circuit when you get to the end. Keep going until 30 minutes are up. Rest whenever you have to **

1. 10 Pull-ups

2. 20 Push-ups

3. 30 Squats

4. 40 Jumping Jacks 

5. 10 Burpees

6. 1 minute plank

Have Fun!

Jump for Weights

I have some great news for everyone today. We are going to lift heavy!!!! But wait! There is more! We are also going to do a lot of jump rope!!!!

** Perform the following as stated **

1. Bench Press: 5 sets (10 reps each)

2. Jump Rope: 3 minutes - rest when/if you need to

3. Incline Bench Press: 5 sets (10 reps each)

4. Jump Rope: 3 minutes - rest when/if you need to

5. Bent Over Rows Under Hand Grip: 5 sets (10 reps each)

6. Jump Rope: 3 minutes - rest when/if you need to

7. Bent Over Rows Over Hand Grip: 5 sets (10 reps each)

8. Jump Rope: 3 minutes - rest when/if you need to

9. Pull-ups: 5 sets (each till failure)

10. Jump Rope: 3 minutes - rest when/if you need to

Have Fun!

Shredicus

Spartacus time!!!! I did this one this morning. These are always a lot of fun for me. On one hand, you have 10 solid exercises that will hit every muscle in your body. On the other, you have a set time clock and structure. I love these so much because you can literally lock into the workout and just go. Give it all you got for 40 minutes or so and leave feeling like a million bucks. I bring to you, Spartacus, or Jonicus, or Shredicus.

** Perform each exercise for 60 seconds. Rest 15 seconds before moving on to the next. Repeat the entire circuit 3 times **

1. Jumping Jacks

2. Diamond to Wide Grip Push-ups

3. Lung Twist

4. T Push-Up

5. Heisman's

6. Regular Burpees

7. Hip Thrusters

8. Side to Side Burpees

9. Flutter Kicks

10. Plank

Have Fun!

Jump for Joy

I am literally crying as I write this. A solid stream of joy, fear, and pure excitement. Today's workout is going to be an absolute whirlwind of jumping compound movements. There will not be a single "relaxing" movement. You need to dedicate 30 - 35 solid minutes to giving it your all! I know you can do it so get ready to kick some serous workout butt. 

** Perform each exercise for 1 minutes a piece. Perform each circuit 3 times each. Rest only when you absolutely have to. **

1A. Jump Squats

1B. Side to Side Push-ups

1C. 180 Jump Squats

2A. Burpees

2B. Ski Jumps (over a 1 foot height box)

2C. Mountain Climbers

3A. Hip Thrusters

3B. Star Jumps

3C. Jump Rope

Have Fun!

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!

3 Up

Welcome to the second week back! How is everyone feeling? Maybe a little sore o r a little shaky? Getting back into it will do that to you! We are going to turn the HIT up a notch this week as we shift our focus to more time based exercises. I hope you enjoy this week's series. And take my advice.... Get off to a good start. 

** This workout has 3 segments. Perform each segment as labeled. **

Segment 1: Heat Up - perform each exercise for 30 seconds. Repeat whole series for 2 times through:

1. Jumping Jack 

2. Squat

3. Front Kick (alternate each leg)

4. Front Lunge (alternate each leg)

5. Side Kick (alternate each leg)

6. Side Lunge (alternate each leg)

7. Back Kick (alternate each leg)

8. Back Lunge (alternate each leg)

9. Jump Squat 

10. Jumping Jack

Segment 1: Strength Up - perform each super-set exercise for  8 reps each. Repeat each super set twice and the whole series 2 times through:

1A. Bench Press

1B. Pull-ups

2A. Shoulder Press

2B. Bent Over Row

3A. Incline Bench Press

3B. Dead Lifts

Segment 1: Finish Up - perform each exercise for a pyramid. Start at 1 and go to 10 hitting each number in between. Rest 5 - 20 seconds before starting again:

1. Burpees

2. Leg Lifts

Have Fun!

Hi High Intesity

And it all culminates today! We are going to be able to consider ourselves 100% back after this one. The exercise will only take you about 40 minutes, but you will need to go hard the entire time. Oh, and make sure you have a stopwatch!

** Perform each exercise for 30 seconds. Jog in place for 15 seconds before moving to the next. Repeat the entire circuit 3 times. Rest 2-4 minutes in between each circuit **

1. Jumping Jacks

2. Ski Jumpers

3. Diamond Push-ups

4. Mountain Climbers

5. Standard Squat

6. Jump Lunges

7. Wide Grip Push-ups

8. Pikes

9. Sumo Squat

10. Should Circles

11. Standard Push-up

12. Jump Squat

13. Wall Sit

14. Low Plank Hold

Repeat 3 times. Remember to jog in place for 15 seconds before moving on to the next exercise.

Have Fun!

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!

Welcome Back

Hello, hello, hello. I know these long breaks are extremely hard on everyone. However, now that the turbulence of summer are behind us, I expect us to be well back on track moving forward. I hope everyone has had a fantastic summer and is really excited to dive back into the heart of workouts as we move through fall and prepare to engorge ourselves over the just so distant holidays. We are going to start things off today with a focus on slow movements and strength. We need to get back into it so we do not get hurt!

** Perform each exercise as stated for the reps. Choose a weight that you would struggle to get 12-14 reps from **

1. Squat (Body or Barbell): 5 sets (10 reps each)

1. Bench Press (Body or Barbell): 5 sets (10 reps each)

1. Bent Over Row (Dumbbell or Barbell): 5 sets (10 reps each)

1. Front Lunge (Dumbbell or Body): 3 sets (8 reps each and each leg)

1. Pull-up (Body or Lat Pull Down): 3 sets (8 reps each)

1. Shoulder Press (Dumbbell or Barbell): 5 sets (10 reps each)

That is it. Get every muscle moving and get the blood flowing again. We will turn this up a notch starting tomorrow!

Have Fun!