Complete 5 rounds of the circuit below. Repetitions increase for each round as follows: 4,8,16,32,64.
BURPEES
SQUAT JACKS
ALTERNATING LUNGES
STEP-UPS
MOUNTAIN CLIMBER SPRINT (AS FAST AS POSSIBLE)
Max Reps Workout
Set a timer for 90 seconds before you start each of the exercises below. Do as many repetitions as possible in the allotted time and record your number of reps. Take 30-60 seconds of rest in between exercises. Try this workout again in a week or two and strive to beat your best!
BURPEES
SUMO SQUATS
PLANK JACKS
LEG LIFTS
PUSHUPS
UPRIGHT ROWS
BOX JUMPS
OVERHEAD TRICEPS EXTENSIONS
BAND CURLS
SITUPS
Legs and Shoulders Spectacular!
If you came to this site expecting to find a workout that your body would actually describe as “spectacular”, you’re a….SUUCCKKERR!! But now that you’re here you should totally try this workout. You will need a set of dumbbells or a barbell and a kettlebell to do everything. Your weights should be heavy enough to make each exercise challenging but doable.
3 sets of 12 Clean & Presses
60 seconds of Kettlebell Swings
60 seconds of Squat Jacks with a Press
4 sets of 8 Dead Lifts with a Shoulder Shrug
2 sets of 12 Lunges on each Leg
4 sets of 8 One Arm Snatches
5×5 force set of Sumo Squat with a One Arm High Pull
Complete each line of the above workout with minimal rest before moving onto the next. Above all, have fun! And clear your schedule for the next two days because if you’ve used the right weight with this workout you’re going to feel it!
Anybody Out There?
Did anyone who made a New Year’s Resolution last month make it this far!? Most of us are already off track. Here is a little motivation to get you back on the wagon…
“Don’t fool yourself that important things can be put off till tomorrow; they can be put off forever, or not at all.” — Mignon McLaughlin
…Keep your head up and finish what you’ve started. You got this!
Merry Fitness!
If your gym is closed for the holidays but you’ve overworked your gut try this “12 Days of Christmas” workout at home! All you need is a set of 10-15 pound dumbbells. Below, I’ve listed the exercises for each “day of Christmas”. Perform this circuit just as you were singing the well known Christmas carol. Start with one repetition of the day one exercise, followed by two reps of the second day’s exercise. Repeat each previous day as you make your way through the song. Happy Holidays & have fun!!
1 – Plyo Pushup
2 – Burpees
3 – Reverse Flies
4 – Front Raises
5 – Weighted Squat Jumps
6 – Leg Lifts w/ a Scissor Kick
7 – Full Body Crunches
8 – Mountain Climbers each leg
9 – Jumping Jacks w/ a Shoulder Press
10 – Reverse Lunges each leg
11 – Dumbbell or Kettlebell Swings
12 – One Arm Snatches on each arm
If you look at this and feel overwhelmed, consider converting to Judaism for the day and completing the “Eight Days of Chanukah”… 😉
Fitness Card Game
Looking for a quick but intense, equipment free workout? Grab a deck of cards and try this! Each time you draw a spade you’re going to do squats, diamonds are sit-ups, clubs are pushups, and hearts are burpees. The number of reps you do is designated by the number on the card you have drawn. Jacks are 11 reps, Queens are 12, Kings 13, and Aces 14. See how quickly you can make it through the entire deck. Don’t skip around! You must complete the card you have drawn before you draw the next one. Feeling confident? Try and make it through the whole deck in under 30 minutes. Feeling unstoppable!? Beat the trainer’s time of 18:41!
7 Minute Circuit
Perform 60 seconds of each of the exercises below. Take a 1-2 minute break at the end of each circuit and complete a total of 3 circuits.
High Knees
Triceps Dips
Seated Twists
Close Grip Bench Press
Jump Rope
Reverse Crunches
Close Hands Pushups
10-100
Complete the following workout from 10 to 100 and 100 all the way back down to 10. Try to finish in less than 30 minutes for added intensity!
10 Burpees
20 Biceps Curls
30 Pushups
40 Jumping Jacks
50 Lunges (25 each side)
60 Bicycle Crunches
70 Resistance Band Rows
80 Squats
90 Mountain Climbers (45 each foot)
100 Crunches
Max Rounds in 30 Minutes
Complete the following circuit as many times as possible in 30 minutes. Men use 15-20lbs dumbbells and a 25lbs kettlebell. Women use 10-12lbs dumbbells and a 15lbs kettlebell. Good luck!
20 Squat Presses
20 Sit-ups
20 Kettlebell Swings
20 Box Jumps
20 Pushups
24s Warm-Up for Shoulder Day
Next time you hit the gym for shoulders give this warm-up a try!
6 Barbell Clean & Press
6 Barbell Upright Rows
6 Staggered Plyo-Pushups
6 Kettlebell Swings
Perform all exercises back-to-back and then repeat 2 more times with 60 seconds rest in between each circuit. Proceed with your normal shoulder workout!