Burpee & Sprint

Posted: April 1, 2014 in Treadmill/Running, Weights

I know- the title really draws you in on this one! Ha!

Warm up with 3-5 min cardio of choice, grab a set of medium to heavy dumbbells and go:)

*5 weighted burpees
.25 sprint

*6 weighted burpees w/2 squat jumps after each 1
.25 sprint

*7 weighted burpees w/2 squat jumps and 2 lunges after each 1
.25 sprint

*8 weighted burpees w/2 squat jumps, 2 lunges and 2 bicep curls after each 1
.25 sprint

*9 weighted burpees w/2 squat jumps, 2 lunges, 2 bicep curls and 2 shoulder presses after each 1
.25 sprint

*10 weighted double push up burpees w/2 squat jumps, 2 lunges, 2 bicep curls and 2 shoulder presses after each one
.25 sprint

Warm down 3-5 min cardio of choice

Enjoy:)

1-20

Posted: March 28, 2014 in Announcement

10 min cardio of choice

1 burpee
2 manmakers
3 thrusters
4 burpees
5 manmakers
6 thrusters
7 burpees
8 manmakers
9 thrusters
10 burpees
11 manmakers
12 thrusters
13 burpees
14 manmakers
15 thrusters
16 burpees
17 manmakers
18 thrusters
19 burpees
.20 sprint

ENJOY:)

5

Posted: February 11, 2014 in Box/Bench (Raised Surface), Core, Strength Training, Weights

This little thought I had while driving to the gym tonight turned into a great circuit!

We started with some drills on the basketball court- but for general purposes do a 1 mile warm up on machine of choice.

See workout lingo for description of manmaker!

Set 1

1 manmaker
1 box jump
(Continue with 1 manmaker but increase box jumps 1-5)

Set 2

1 manmaker
5 box jumps
1 bicep curl
(Continue with 1 manmaker, 5 box jumps and increase bicep curls 1-5)

Set 3

1 manmaker
5 box jumps
5 bicep curls
1 weighted lunge jump (1 on ea side = 1)
(Continue with 1 manmaker, 5 box jumps, 5 bicep curls and increase lunge jumps 1-5)

Set 4

1 manmaker
5 box jumps
5 bicep curls
5 weighted lunge jumps
1 weighted tricep dip on bench/box
(Continue with 1 manmaker, 5 box jumps, 5 bicep curls, 5 lunge jump switch and increase tricep dips 1-5)

Set 5- FINAL SET!

1 manmaker
5 box jumps
5 bicep curls
5 weighted lunge jumps
5 weighted tricep dips

Increase MANMAKERS each set, 1-5! Everything else stays 5!

ENJOY:)

Snow Day!

Posted: January 21, 2014 in No Equipment Needed

It’s snowing buckets in Virginia and I know others may need this in home no equipment workout at some point! Just around thirty minutes!

5 minutes (30 sec each alternating, 5x!)

Set 1
Plank walk hands (walk hands from elbow plank to hand plank)
Mountain climbers

Set 2
Push ups
Squat jumps

Set 3
Squat thrust (burpee without push up)
Alternating backward lunges

Set 4
Burpee
Full sit up

Set 5
Plank jacks (plank on hands jump feet out and in)
Tuck jumps (standing, draw both knees up as close to chest as possible)

Set 6
Bicycle crunches
Pulse crunches with legs straight feet toward ceiling

Take 30 seconds rest between each 5 minute set.

Enjoy!

2014!

Posted: January 2, 2014 in Announcement

Thank you for following this blog in 2013!

I had over 10,000 views this year thanks to you.

Hope you will continue to use in 2014!

2014 themed workout inspired by a class I took with Elizabeth at the Morrison YMCA in Charlotte. (The part of her workout that inspired mine is at the very bottom!)

*this is designed to be done at the gym, but can easily be modified to be done outside*

Warm up: .50 mile jog

3x
*200 jump rope (double foot)
*20 thrusters (squat to shoulder press)
*14 burpees
*.14 sprint holding single weight
(over 7.5 speed girls, over 8.0 speed boys)

3x
*200 mountain climbers
*20 lunge to bicep curl (alternating, curl up as you stand up to switch)
*14 box jumps
*14 sprint no weight

3x
*2:00 minute elbow plank hold
*20 overhead heavy tricep extension
*14 burpee box jumps (burpee on the floor, jump up)
*.14 sprint holding single weight

ENJOY:)

(Here is what inspired the above):

5x
200 jump rope
Sprint holding single weight (.20 or so)
20 reverse lunge to shoulder press
14 burpee box jumps (burpee on the floor, jump up)
200 jump rope

Happy 2014!

Merry Christmas Eve!

Posted: December 24, 2013 in Announcement

Aaron and I did this one yesterday. I am s.o.r.e. today!

Warm up: 1.5-2 miles

5x
15 high box jumps
10 chest to ground burpees
5 pull ups (ladies if you are doing unassisted try for 2-3!)

4x
15 weighted thrusters (squat to overhead press)
10 jump over high bench
5 perfect push ups

3x
15 KB swing (goal: girls 25lb+ boys 50lb+)
10 KB squat to upright row
5 manmakers (in plank- pull back, push up, pull back, push up, jump feet in, jump up with press overhead=1)

Stretch! Enjoy:)

Oops!

Posted: November 26, 2013 in Kettlebell, Treadmill/Running

I owe everyone a work out for posting a recipe to the work out blog:) Oops! You can find my recipes at http://www.wholefreshfood.com, blame the mishap on mommy brain! Luke turns 1 tomorrow, so let’s make his 12 months the theme!

Warm up .50 miles

Reps go 1-12 (1 of each, 2 of each up to 12)

  • KB swing (double arm, try to go heavy since low reps)
  • push up
  • KB squat to upright row (squat with KB hanging and pull into upright row as you stand up)
  • burpee
  • KB squat

.50 mile run

ENJOY:)