Workout of the Day April 5, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

2-3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext
5 Dips

Part 2

In 4 min
Run 0.25, Row 500m, or bike sprint 2 min
10 Burpees
20 hanging knee raises
30 Push press (use dumbells or barbell)
40 Kettlebell swings
80 Jump ropes

Rest 3 min

In 6 min
Run 0.25, Row 500m, or bike sprint 2 min
10 Burpees
20 hanging knee raises
30 Push press (use dumbells or barbell)
40 Kettlebell swings
80 Jump ropes

Rest 3 min

Run 0.25, Row 500m, or bike sprint 2 min
10 Burpees
20 hanging knee raises
30 Push press (use dumbells or barbell)
40 Kettlebell swings
80 Jump ropes

In the first 2 times through this, you will not finish the work, that is ok and the point. So in the first part in the 4 min, if you only make it to 10 hanging knee raises, that is where you stop. Rest the 3 min, then do it again but for 6 min, this time you will make it further through. Again rest 3 min. On the last one you are to finish the workout.

Part 3

5 sets
Plank 1 min
Rest 1 min between efforts

Workout of the Day March 28, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

7 push ups
10 squats
10 back ext

Part 2

4 Rounds

90 seconds per movement
a) 8-10 Bulgarian Split Squat (use dumbells or even no weight at all)
b) 6-8 Ring Rows
c)  8-10 seated dumbell shoulder press

Complete the number of reps and rest in the 90 seconds per movement. So do the split squats and then rest till the 90 seconds is up. Then move on to the ring rows, do the work and rest till the 90 seconds is up. There is about 18 min of work in this part. Make sure to alternate between the movements, go a then b then c.

Part 3

3 Rounds

5 Manmakers
10 pullups
20 Walking lunge steps holding the dumbells used in the manmakers

Workout of the Day March 20, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

2-3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

In 15 min
Build to a challenging 5 rep back squat

Part 3

4 Rounds

Row 300M or run 0.12 mi or bike sprint 90 seconds
8 Kettlebell swings
8 Goblet squats
Rest 1 min
Row 300M or run 0.12 mi or bike sprint 90 seconds
12-15 hanging knee raises
 Rest 1 min

Use a heavier kettlebell, if you feel like you're dialed in with this movement

Part 4

80 Walking Lunges

There's a lot to do today, if time feels tight, don't do the back squat component.

Workout of the Day March 15, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure you the  are ready.


Part 1

  2 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

4 rounds

2 min row, run at max incline, or bike
1 min Farmers carry
1 min single arm kettlebell push press (switch sides every 5 reps)
2 min row, run at max incline, or bike (Choose a different movement)
1 min burpees
1 min Plank

Part 3

80 Walking lunges

Workout of the Day March 12, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 push ups
10 squats
10 back ext

Part 2

Every Minute on the minute for 15 minutes

Minute 1: 8-10 Kettlebell swings to eye height (use a tad heavier kettlebell)
Minute 2: 2 Turkish get ups (1 per arm)
Minute 3: 8-12 pullups or ring rows

Part 3

3 Rounds
60 seconds step ups
60 seconds of mountain climbers
60 Seconds rest

Part 4

80 walking lunge steps

Workout of the Day March 7, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

6 push ups
10 squats
10 back ext

Part 2

4 rounds
1 min bike, row or run sprint (or 18-20 cals on the rower)
15 dumbell thrusters
10 pull ups

Rest 6 min

4 Rounds
14 goblet squats
7 burpees
14 hanging knee raises

If scaling this workout back, cut the number of rounds to 3, don't cut the amount of work.

Workout of the Day March 4, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 squats
10 back ext

Part 2

4 Rounds

60 seconds Kettlebell Swings
60 sec rest
60 sec push ups
60 sec rest
60 sec step ups or box jump up/ step down
60 sec rest
60 sec dumbell push press
60 Sec rest

Part 3

80 walking lunge steps

Workout of the Day, February 28, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

Back Squat
5-5-5-5-5

Add some load each set, work to a challenging load

Part 3

5 Rounds
In 3 min
Row 250M or Run 0.12 or bike sprint 60 seconds
8 Goblet squats
12 hanging knee raises

Only go through once in the 3 min, then rest any time remaining

Part 4

80 Walking Lunge Steps

Workout of the Day February 25, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

7 push ups
10 squats
10 back ext

Part 2

4 Rounds

In 10 min
Run 0.5 mi or Row 800M or bike 4 min hard
15 dumbell shoulder press
15 Pull ups or ring rows
15 dips

Do the work and then recover for the remainder of the 10 min and repeat. Remember that there is no leg drive in the shoulder press. You can use a bench for the dips, or keep a toe on the ground to help reduce your body weight.

Part 3

80 Walking lunge steps

Workout of the Day February 17, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

10 min
60 seconds Bike Run or row
20 Step ups
20 sit ups

Rest 5 min

10 min
10 Dumbell thrusters
20 Mountain Climbers
40 Jump ropes

Part 3

3 rounds
Single arm overhead dumbell carry  45 seconds per arm

Part 4

80 Walking lunge Steps

Workout of the Day February 12, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

5 Rounds

Run 0.25 mi on the treadmill or bike sprint for 2 minor 0.75 mi
15 Goblet Squats

Part 3

80 Walking Lunge Steps

Part 4

4 sets
1 min plank
Rest 1 min between efforts

Workout of the Day February 9, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 push ups
10 squats
10 back ext

Part 2

4 Rounds
80 Jump ropes
2 there and backs sled drags
10 pull ups or ring rows
2 there and backs sled drags
15 calories on the rower
2 there and backs sled drags

Part 3

3 Rounds
6-8 dips
8 kettlebell swings to eye height
1 min plank