10 push ups 20 burpees 30 body weight squats 40 mountain climbers 50 second plank hold 60 tricep dips 70 side lunges (35 each side) 80 bicycle crunches 90 plank shoulder taps (45 each side) 100 fingertip to ground squat jumps
Post Workout Meals
Most people put a lot of thought into their work outs, but how about your post workout meal? Eating after working out and eating properly is very important. During a workout you are depleting glycogen and breaking down proteins in your muscles. These nutrients need to be replenished to repair and regrow the muscle proteins […]
Tabata BOSU ball Finisher
Try this 5 minute finisher after your workout! 40 seconds of work/20 seconds of rest, or 30 seconds of work 30 seconds of rest! Modify however you need! 40 seconds of mountain climber’s on the bosu ball, 20 seconds rest 40 seconds of burpees on the bosu ball, 20 seconds rest 40 seconds of push-ups […]
Have a hard time motivating yourself to go to the gym? Stop finding excuses and set yourself up for greatness!
Below are some tips for getting the gym on a more consistent basis Set your workout clothes out the night before Find a gym buddy Take classes Work with a personal trainer Block time off in your calendar for the gym Join a gym you like Get a new workout outfit Make a new workout […]
Burpee Mania!
Try this burpee challenge! All you need is a space to run, indoor or out! 1 burpee, 1 20 yard sprint 2 burpees, 2 20 yard sprints 3 burpees, 3 20 yard sprints 4 burpees, 4 20 yard sprints 5 burpees, 5 20 yard sprints 6 burpees, 6 20 yard sprints 7 burpees, 7 […]
Vitamin D
Your body needs Vitamin D. It is necessary for your body to be able to absorb calcium and promote bone growth. If you are deficient in Vitamin D you are more likely to have soft, fragile bones. Vitamin D deficiencies have been linked to multiple types of cancer, including: breast, colon, prostate, and heart. A […]
TRX Challenge
See how long it takes you to complete all the reps! Exercises do not need to be completed in order, or entirety before moving on. 100 Rows 100 Squats 100 Mountain climbers 50 Single leg squats each leg 50 Push ups 50 Tricep extensions 50 Y flys 50 Pikes
Self-myofascial release (SMR)
Self-myofascial release (SMR), or foam rolling has become common practice in the fitness industry. Foam rollers are easily accessible, at most gyms and in most sporting good aisles for a reasonable price. Why self-myofascial release? SMR can help improve flexibility, muscle recovery, movement efficiency, inhibit overactive muscles and reduce pain. SMR can be used with […]
Full Body Circuit
Done for time 2 rounds, take a break between rounds Go down the list through the exercises and then come back up! 100 Jump ropes/ 50 double unders 80 Mountain climbers 60 KB Sumo squats 40 Russian twists 20 Push Press 10 Burpees Measures cardiovascular endurance, and upper and lower body muscular endurance. […]