Body Weight Challenge

Body Weight Challenge
Complete entire set for time!  Post a comment with your time!

10 Burpees
20 Squat Jumps
30 Pushups
10 Pull-ups
20 Prisoner Lunges (10 per side)
30 Prisoner Squats
10 Burpees
20 Bodyweight Rows
30 Mountain Climbers (15 per side)
10 Chin-ups
20 Decline Pushups
30 Jump Lunges (30 per side)
10 Burpees
20 Prisoner Lunges (10 per side)
30 Brazilian Crunches (15 per side)
50 Bodyweight Squats
50 Pushups


Good Luck!

Friday Challenge! 3/8/13

 Friday Challenge Rules
-Try to complete as many reps as possible in the allotted time for each exercise.
-Make sure you keep count of every rep.  
-Only complete reps count.
-Take no more than 90 seconds of rest between the exercises.  
-Complete 2 rounds of the entire circuit
-Add up all reps from both rounds, that will be your score.
-Post your score to this blog!



- 1 min TRX Rows

-1 min Squat Jumps

-1 min Incline Push-Ups

-2 min Treadmill Run (count the amount of calories burnt, according to the machine.)

-1 min Burpees


Good luck!

3/8/13 All Level Workout 2

Do the following cardio circuit as many times as possible in 45 mins...

1. Treadmill - 0.25 miles
2. Squat jumps - 25 reps
3. Jump rope - 100 reps
4. Prone runners - 50 reps each leg
5. Frog leaps - 25 reps
6. DB crossover jabs, 5-8lbs - 40 reps each side

3/8/13 All Level Workout 1

4 rounds total, 90 secs of work with a 30 sec rest between exercises and a 1 min rest between rounds.

1. Treadmill run - 2% incline, speed of choice
2. MB squat and toss
3. Push ups
4. Walking lunges
5. 1 leg v-ups

Advanced 2/27/2012

10 minutes per station:

Station 1:

DB Complex- do not put down DB until the set is complete

5 DB Snatch per arm

5 Lateral Lunge to Press per leg *both hands on DB

5 Step Up to Press per leg *both hands on DB

10 Med Ball Slams

Try to complete 4 rounds in the 10 minutes

Station 2:

Mini band around ankles whole time

1 lap Side Shuffle

1 lap Broad Jumps

1 lap Bear Crawl

20 Squats

Goal is 4 rounds in 10 minutes

Station 3:

0.1 mile sprint on treadmill at 8% incline

Plank DB Transfers 20 up/down and 20 side to side per arm - hold plank with one arm while the other moves the dumbbell

20 Hanging Leg Raises with straps on Pull Up Bar or holding yourself with elbows at 90 degrees

Once again, goal is 4 rounds in 10 minutes

Good luck!!