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!

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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!