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)

-----

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)

-----

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)

-----

3C. Squat Jumps (12 reps)

3D.  Judo Push-ups (12 reps)

4A. Jog in Place  (30 seconds)

4B. Star Jumps  (30 seconds)

-----

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!

Prying Pyramid

Time to take the word pyramid to a whole other level. Today you will be doing 5 compound exercises that will attack nearly every muscle in your body. This workout will get harder and harder all the way until it just about breaks you. It will then slowly crush you as it brings you back down. Sounds incredibly exciting! But yet, awesomely basic.

** Perform 1 rep of each exercise. When all 5 exercises are performed, start at the first and this time do 2 reps. Work your way up to 10 and then all the way back down to 1. Rest when you need to. **

1. Push-up

2. Jump Squat

3. Clean and Press (use 15 lb dumbbells)

4. Hip Thruster

5. Pull-up

Have Fun!

Like a Ninja

Today is all about quickness, speed, agility and control. Working on these aspects will take your body, and your future workouts to a whole new level. Having these skills will reduce injury, increase your range of motion and make you more functional. Have fun today, it will be a good one!

** Workout will be broken down in 5 parts. Warm-up, speed, agility, control, and balance/cool down. Do each section as stated. Rest 3 minutes between each section and when you need to during each section. **

Warm-up:

1. Jog stairs for 5 minutes

Speed:

2. 100 yard sprints - 5 reps

3. Stair Sprints - 5 reps (use a 50 yard hill as a substitute)

4. 100 yard backward sprints - 5 reps

Agility:

** Find a 10 x 10 foot imaginary box. Do the following **

5. Side shuffle, back and forward all around the box 5 times

6. Side shuffle, back and forward all around the box 5 times adding push-ups at each rotation

7. Side shuffle, back and forward all around the box 5 times adding body squats at each rotation

Control: 

** Perform the following for one minute each. Repeat everything twice **

8. Low Plank

9. Right Side Plank

10. Left Side Plank

11. Walking Sumo Squat

12. Walking Lunge

13. Plank Walk (one side each time through

Balance:

** for these, do each side for the amount of sets listed **

14. Side Leg Raises: 3 sets (10 reps each)

15. Back Leg Raises: 3 sets (10 reps each)

16. Front Leg Push: 3 sets (10 reps each)

17. Ghost Lunge: 3 sets (10 reps each)

Have Fun!

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!

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!

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!

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!

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!

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!

Still at the Gym

So how are we going to dedicate one day of gym exercise for the upper body and not do one for the lower body? Well, we are. And it is going to be awesome. I know we have been doing a lot of body weight exercises over the past several months. While this workout will incorporate some machines and weights, it is set up to ease you back in. Listen to your body, if anything feels off, turn it down. Have a good time with this one today. I promise, your legs will be sore.

** Perform each exercise and super-set for the reps listed. Rest 2 minutes in between each number. **

1. Light Jog: 1 set (7 minutes) - add some hills if you are feeling good 

2. Body Weight Squats: 3 sets (15 reps each)

3. Dumbbell Step up: 3 sets (8 reps each leg per set) hold 10 - 15 pounds, use the bench press as your step up

4A. Goblet Squat: 3 sets (10 reps each) hold a dumbbell against your chest - shoot for 15 lbs

4B. Jumping Jacks: 3 sets (12 reps each)

5. Backwards Lunge: 3 sets (8 reps each leg per set) 

6A. Leg Press Machine: 3 sets (10 reps each)

6B. Calves (use leg press machine): 3 sets (10 reps each)

7. Side Lunges: 3 sets (8 reps each leg per set) 

8A. Walking Lunges: 3 sets (6 reps each leg per set)

8B. Jump Squats: 3 sets (8 reps each)

9. Walk uphill: 5 minutes

Have Fun!

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!

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!

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!

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!

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!

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!

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!

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!

▶ Show quoted text

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!

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!

.... 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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

PyrAAAAHHHHHmids

Ok, this one may confuse you. I did this workout yesterday on a whim and it actually worked out really well. You know those traditional Russian dolls, where there is a smaller on in the larger one? Well, think same thing but with Pyramids!!! We will be doing one huge Pyramid with several in the middle. Good news is you are only doing a few compound exercises.

** The following is a time based workout. Rest when you need to. **

1A.Leg Lifts = 5 reps

1B. Push-Ups = 10 reps

1C.  Body Squats = 15 reps

1B.Push-Ups = 10 reps

1A. Leg Lifts = 5 reps

1 minute Sprint Jog

2A.Leg Lifts = 5 reps

2B. Push-Ups = 10 reps

2C.  Body Squats = 15 reps

2B.Push-Ups = 10 reps

2A. Leg Lifts = 

2 minute Sprint Jog

3A.Body Squats = 15 reps

3B.Leg Lifts = 10 reps

3C.  Push-ups = 5 reps

3B.Leg Lifts = 10 reps

3A. Body Squats = 15

3 minute Sprint Jog

4A.Body Squats = 15 reps

4B.Leg Lifts = 10 reps

4C.  Push-ups = 5 reps

4B.Leg Lifts = 10 reps

4A. Body Squats = 15

2 minute Sprint Jog

2A. Leg Lifts = 5 reps

2B. Push-Ups = 10 reps

2C.  Body Squats = 15 reps

2B. Push-Ups = 10 reps

2A. Leg Lifts = 

1 minute Sprint Jog

1A. Leg Lifts = 5 reps

1B. Push-Ups = 10 reps

1C.  Body Squats = 15 reps

1B. Push-Ups = 10 reps

1A. Leg Lifts = 5 reps

Have Fun!

Shake Out the Cobwebs

Hello everyone!

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!

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!

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!

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!

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 Sprints

Time to turn up the cardio! 2 vicious days this week focused on some repetitive compound movements that blasted your chest and back while also engaging your shoulders, arms, core and even some legs. Some legs.... not enough. For that reason, this Sunday will be sprint day with a few surprises thrown in there. Lace up the sneakers and prepare for battle.

** 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!

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!

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!

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!

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!

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!

Snow Day Shenanigans

Hello everyone! If anyone has seen the news lately, they may notice that the east coast is getting slammed with snow and cold weather. This workout goes out to those brave men and women toughing out the storm over the next few days. And what better way to honor a snow storm than by jumping around! I know, it doesn't make sense, but it is still a good workout. Put your head down and get to work, this one will challenge you.

** 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!