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!