20&3

Posted: September 2, 2014 in No Equipment Needed, Treadmill/Running

No equipment needed here!!

5 min warm up of choice

4x 20 hand release push ups, 3 burpees
.50 run
Repeat 1 set of 20 push ups 3 burpees when back from run

4x 20 low air squats, 3 burpees
.50 run
Repeat 1 set when back

4x 20 walking lunges arms overhead, 3 burpees
.50 run
Repeat 1 set when back

4x 20 full sit ups, 3 burpees
.50 run
Repeat 1 set when back

ENJOY!:)

I took a class today in Charlotte that inspired this countdown! Changed it up to add some cardio intervals and a few extra plyometrics for your enjoyment:)

Warm up: 5 minutes cardio of choice

(30-20-10 stay the same each round)

Set 1:

  • 35 shoulder press
  • 30 weighted squats
  • 25 shoulder press
  • 20 hand release push ups
  • 15 shoulder press
  • 10 burpees
  • 5 shoulder press

Run .50

Set 2:

the 35-25-15-5 goes to box jump

Run .50

Set 3:

the 35-25-15-5 goes to reverse lunge with bicep curl

Run .50

Set 4:

the 35-25-15-5 goes to tricep dips

Run .50

FINAL SET at end:

10 reps of everything,

  • 10 shoulder press
  • 10 box jumps
  • 10 reverse lunge with bicep
  • 10 tricep dip
  • 10 squats
  • 10 hand release push ups
  • 10 burpees

ENJOY!:)

 

Just a little workout to brighten your week! To be done indoors – perfect for a too hot or rainy day.

1 mile run

40 24kg kb snatches (20 each arm)

4x
10 burpee pull ups
250m row

4x
10 burpee box jumps
250m ski erg (this is a standing rower- most gyms have them! If not, do regular rower)

40 heavy (36kg) kb swings

1 mile run

ENJOY!:)

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:)