Run Day

Hows everyone feeling so far this week? Should be a little sore on the upper body. And what is the best thing to do with a sore upper body... go for a run! I think it has also been a few weeks since we buckled down and crushed it on a run so here is our chance. I know that the new year is coming up so in an effort to begin planning for those new years resolutions it would be a great idea to time yourself and record your distance for this run. In doing this we can look to better those times and distances next year. Need to understand your base before we can burn it to the ground and build it back stronger!

** Go at your own pace. Record your time and distance **

1. Run - nothing crazy here

We will hit a full body boot camp workout tomorrow!

Have Fun!

The 300

Oh yes! Lucky us! Another great workout from the past! Inspired by the awesome movie 300, and manipulated by me to fit our approach, this workout is sure to put you to the test mentally and physically. Not only is just the thought of doing 300 reps a lot, but combine that with trying to achieve the best time and you have a great battle taking place. So with out further useless commentary, the 300.

** Perform all reaps and exercises in order. Rest when you need to. Make sure to record your time so you know what you need to beat next time! **

1. Pull-ups - 25 reps
2. Star Jumps - 50 reps
3. Burpees - 50 reps
4. Walking Planks - 50 reps (25 to the right and 25 to the left)
5. Billy Kicks - 50 reps
6. Squat Jumps - 50 reps
7. Judo Push-ups - 50 reps
8. Lunges - 50 reps
9. Pull-ups - 25 reps

Have Fun!

Some Sprints!

So those legs should be well recovered from our workout earlier this week. Since we focused this week on some good muscle building activities, we are going to turn 180 and work on our cardio, endurance and speed today. To do that we will be doing a variety of intervals mixing sprints and low intensity cardio.

** Perform each Sprint and follow-up activity one after another. Perform each group of sprint and follow-up activity 3 times. Rest 3 minutes after each group. **

1A. 100 yard sprint
1B. 30 second jump rope

2A. 100 yard up hill sprint
2B. 30 second mountain climbers

3A. 100 yard back peddle sprint - be careful
3B. 30 second air squats

4A. 100 yard sprint
4B. 30 second push ups

Have Fun!

I Need to be Jacked

So earlier this week we focused on functionality. The leg workout we did really helped your balance, focus, and stabilizer muscles. That was a great workout and exactly the type of workout you need for keeping your body in top shape. Today's workout kind of disregards all of that. We are focusing on the pump! Looking and feeling large! Why? Because it is fun and an awesome workout.

** Perform the following Pyramids. Go all the way through the numbers. Rest when you need to. **

1. Pull-ups: 1 to 10 to 1

2. Push-ups: 2 to 20 to 2 - count by two's

3. Mountain Climbers 5 to 50 to 5 - count by 5's

Pretty basic instructions but you will feel the pump!

Have Fun!

Bring on the Snow

Alright everyone! Welcome back from a week long hiatus. Nothing fires up the internal juices more than a nice little break. In honor of upcoming Winter season we are going to focus today on the legs. Arguably the most important muscle for a variety of reasons. Today we are focusing on Balance, Posture and Stability. I do not want anyone slipping on ice if it can be avoided!

** Today’s exercise will play on Isometric movements. Perform each exercise as labeled. Focus on breathing and control. **

1. Jumping Jacks – 3 sets (50 reps each)

2. Body Squats – 3 sets (12 reps each)

3. 180 Jump Squats – 3 sets (10 reps each) – squat down and explode up doing a 180. Focus on explosive power and balance

4. Single Leg Toe Touch – 3 sets (10 each leg) – Bend over standing on one foot at a time

5. Single Leg Squat – 3 sets (10 reps each) –place one leg on a bench and then switch

6. Hip Flexors – 3 sets (12 reps each) – Lift leg into a high march position and extend to the right

7. Slow Front Kicks – 3 sets (12 reps each) –Lift leg into an extended kick position and hold for 2 seconds

8. Standing V kicks – 3 sets (20 reps each) –Standing on one leg, puls the other leg in and out. Hands on your hips

9. Tossing Dumbbell Squat – 3 sets (12 each) – Toss a dumbbell between hands while performing squats

10. Wall Sits – 2 sets (60 seconds each) – sit against the wall for 60 seconds at a time

Have fun!

I Hate This Exercise

Time to man up. Time to dedicate 45 minutes to an absolutely crushing and pain staking work out. Time to build stamina and muscle. Time to improve your speed and vertical. Time to cry.

** Perform each exercise as stated. Perform the designated super set with each exercise for a minute straight. There will be no rest today. **

1. Goblet Squats - 4 sets (12, 10, 8, 6) - choose appropriate dumbbells
Superset: Jumping Jacks

1. Lunges - 4 sets (12, 10, 8, 6) - choose appropriate dumbbells, hold them at your side
Superset: Curb Toe Taps

1. Jump Squats - 4 sets (12, 10, 8, 6) - choose appropriate dumbbells, hold them at your side
Superset: Wall Sits

1. Back Lunges - 4 sets (12, 10, 8, 6) - choose appropriate dumbbells, hold them at your side
Superset: High Knees- stay in one place

1. Sumo Squats - 4 sets (12, 10, 8, 6) - choose appropriate dumbbells, hold between your legs spread apart
Superset: Jump Lunges (this will be insanely hard - finish strong)

Have Fun!