Workout of the Week

The Christmas holiday is right around the corner.  So being in the holiday spirit like I am, were doing a “12/25” workout this week.  I’m giving you 12 exercises and you have 25 reps for each one.

  1. KB Swings
  2. Burpees
  3. KB Squat Press
  4. V-Up
  5. Pushup
  6. Mountain Climbers (R and L)
  7. Squat Jump
  8. Jumping Jack
  9. Knee Crossovers (R and L)
  10. KB Squat Pull
  11. Burpees
  12. Pushups

I know a couple of exercises are on there twice, but they’re good ones.  Do one round, or two if you’re feeling extra jolly this week.  Either way, get after it.

WORK HARD!!!

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Workout of the Week

I haven’t put one of these up in a while.  I know you all are very upset about that, so I give you my sincerest apologies.  I can’t say it won’t happen again, but I’ll do my best from now on…. Now that that’s out of the way, grab a kettlebell and lets get going…

  1. Alternating Lunges (KB optional) – 50 total
  2. Bicycle Situps (KB optional) – 40 total
  3. Kettlebell Swing – 30
  4. Kettlebell Squat Press – 20
  5. Burpee w/ Pushup – 10

Complete 2-3 rounds based on time.  As always, move quickly through the exercises, but with good form.  Rest when needed.

 

WORK HARD!!

 

Workout of the Week

I haven’t given you all one of these in a while – my apologies…  Here is a KB workout for you that shouldn’t take more than 20-25 minutes.  Note: You can substitute DB’s if you do not have a KB

  1. KB Squat Press – 25
  2. Jumping Jacks – 25
  3. KB Swing – 25
  4. Mountain Climbers – 25 R/L
  5. KB Lunge Exchange – 20 (10 R/L)
  6. Pushups – 15
  7. KB Skull Crusher – 20
  8. Burpees – 15

Complete 3-4 Rounds

As always, go through these exercises quickly, but make sure your form stays solid.  Push yourself, but rest when needed.

 

WORK HARD!!!

Workout of the Week

I’ve got a cardio workout for you this week.  It’s a pretty simple workout, but one that will nonetheless require a lot of effort.

3-5 minute light jog to warmup.  Followed by:

Your work:rest ratio this week is 1:1, and your time period is 1 minute.  That means you’re going to run for 1 minute, then rest/walk for one minute.  It’s about as simple as it gets.  I want the speed on the run to be as fast as you can maintain for a minute.  The walking speed can be pretty slow in order to recover.  I want 15 sets, which will take you 30 minutes to complete.

3-5 minute light jog to cool down.

This is a very simple and straightforward workout.  But, that doesn’t mean you get to slack off.

 

WORK HARD!!!

Workout of the Week

This week I’ve got another cardio workout for you.  It will take you about 40 minutes or so to complete, but it is a good workout.  Here is your workout:

Each set you’re running for 30 seconds, then resting for 30 seconds.

Set 1

Start at no incline.  Run for 30 seconds.  Rest for 30 seconds while raising your incline to 2.5.  Run for 30 again.  Rest for 30.  Continue this cycle, raising the incline 2.5% with each interval until you reach 10%, keeping the speed the same on each interval.  Once you’ve completed 10%, work your way back to flat ground.  Only this time, increase your speed with each set.  Your set will look like this on the incline:

0 – 2.5 – 5 – 7.5 – 10 – 7.5 – 5 – 2.5 – 0 — Remember, keep the speed the same on the way up, but increase on the way down.  Rest two minutes

Set 2

Start at no incline, work your way to 7.5 on the incline and then back down.  Increase speed on the way down.  Rest two minutes

Set 3

Start with no incline, work your way to 5 incline and then back down.  Rest two minutes

Set 4

Start at no incline, go to 2.5 and then back down.  All three of these intervals should be at a very high speed.

 

Push yourself on each set.  Try to increase you starting speed with each set, as you won’t be going as high.

 

WORK HARD!!!!

Workout of the Week

Grab a stopwatch and a set of dumbbells for this workout.  The weight should be heavy, but not so much that you can’t get through a 20-25 minute workout with them.  You’ve got 4 exercises.  Here they are:

DB Squat and Press

DB Alternating Renegade Row

DB Alternating Front Lunge

DB Burpee and Press

Complete each exercise for 1 minute, then go right into the next one.  After the last, rest for about a minute, then go right back to the top exercise.  Complete 5 rounds.  It should take around 25 minutes for 5 full rounds.

 

WORK HARD!!

Workout of the Week

You’ve only got three exercises this week, but you’ve got a high number of reps for each exercise.  No weights needed, just you and a little bit of space.  Here we go…

Burpees – 100

Leg Lifts – 150

Squats – 200

You can break these exercises down into however many reps and sets you wish.  You can do all reps at once or make them into a circuit.  It does not matter to me – just get them done!!

 

WORK HARD!!!