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!
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!
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!
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!
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!
