5K 50s: Three Years Later!

Posted: July 16, 2014 in Announcement

People still ask me about this workout- it was posted in 2011 so I decided it was time to post a fun new version of the same workout!

old version!

You can do this anywhere, with zero equipment.

5K, 3.1 miles

Inside or outside 5K -loop, on a trail, or track: Stop at each 1/2 mile for 50 of something super fun :)

.5 = 50 push ups to side plank (shift to side plank after each push up!)
1.0 = 50 squat to tuck jump (squat down jump knees up to chest!)
1.5 = 50 burpees
2.0 = 50 lunge jump switch
2.5 = 50 deck squats (roll back, stand up and jump!)
3.1= 50 push up to side plank

Break this up into 5 sets of 10 if needed, keep good form!

ENJOY!

Building 10s

Posted: July 12, 2014 in No Equipment Needed

Perfect for outside, no equipment needed! If done inside, you will just need some space to move forward.

Warm up- 8-10 min cardio of choice

*10 lunges, run back to start

*10 lunges, 10 push ups, run back

*10 lunges, 10 push ups, 10 broad jumps, run back

*10 lunges, 10 push ups, 10 broad jumps, 10 inch worms (walk hands out to plank, push up, walk feet up to hands, repeat), run back

*10 lunges, 10 push ups, 10 broad jumps, 10 inch worms, 10 broad jumps w/squat thrust (burpee no push up), run back

*10 lunges, 10 push ups, 10 broad jumps, 10 inch worms, 10 broad jump w/ squat thrust, 10 broad jump w/burpee, run back

[you can always sub in 2 walking lunges for every broad jump if needed]

Repeat from start with just 5….ENJOY:)

I’ve had this one in my mind forever to post and haven’t gotten around to it! Here we go….

Can be done inside or outside; I prefer outdoors or with outdoor access for the sprint- it’s just easier! Either that or leave your treadmill running and stay close by!

.25 jog warm up

Do the following exercises 60 seconds strength, 60 seconds sprint, 45/45, 30/30. Finish 60-45-30 before moving on to next strength exercise! 30-60 seconds rest between sets but no rest during!

1. Push ups
2. Low squat to tuck jump
3. Burpees
4. Lunge jumps
5. Tricep push ups
6. Deck Squats (roll back into full sit up, roll forward and stand up, jump)
7. Bicycle Crunches

Cool down .25 jog

ENJOY:)

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!