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Daily Workouts

Tabata 10.2

Perform 8 rounds of 20 seconds work followed immediately by 10 seconds rest for each of the following exercises.  Complete all 8 rounds before moving to the next exercise. Perform 1 round of: KB swings 35/54 crunches DB OH press (strict) 15/20 ea. alt. DB biceps curls 15/20 ea.  Post Rx, or total Tabatas missed to comments. Workout Notes: You may do...

Body Wave Corp

Warm-up by performing 1 light sets sets of each movement below. Use reps suggested per exercise for warm-up. Second set should be slightly heavier than the first. With ea. rep at 2-0-2-0 speed, complete 3 rounds of: 10 OH DB strict press 15/20 ea. 10 BTB squats  10 DB bent row 15/20 ea. 10 situps Post alts (if any) plus instructions to future self for how to get more out of this workout ...

Heartcha

Begin with 2 reps.  Add 2 reps per minute for as long as you are able.  Once you max out, take a minute off and then go back down the hill.  Begin with the number you maxed out at and subtract 2 reps per minute until you you have completed your final 2 reps.  Exercise is: DB floor to OH 15/20 ea. Post highest round completed and how far back down the hill you came to Yammer.  Those who...

Back & Bis

Warm-up - 10 min rope jumps. In straight sets: 3 sets of 10 alt DB biceps curls (moderate weight) 3 sets of 12 DB bent row (moderate weight) rest 90 sec between each set 10 min cardio (moderate intensity) Post weights used, sets completed and what you did for cardio & warm-up to Yammer. OH YES! Your first repeat. OK, let me tell you how this works. You need to go back. ...

Push & Fly

warm-up with 5 flights of stairs (up & down). If you have been following along for over a month make it 10-15 flights and jog them. Then, 4 rounds of: 1 min plank hold 15 pushups (strict) 15 side lateral raises 10/15 ea. 90 sec rest. Haven't gotten your HR up much yet this week. Don't worry, I'll get you on Wed. For now, if you'd like, repeat the warm-up. It'll feel nice to ...

Planko Corporate

Assemble into teams of 2 people and complete the following for time: 25 burpees 50 pushups 75 kettlebell swings 75 high sumos 45/65 150 rope jumps 4 min high knee band sprints 100 squats Post time to Yammer Rules:  1.  While one teammate is completing reps the other must be holding an ab bridge. 2.  If the teammate holding the ab bridge touches down teammates...

Corrugation

For time: 30 situps 30 crunch twists L 30 crunch twists R 30 back extensions 1 min 6" leg hold 30 tick tocks L 25/35 30 tick tocks R 25/35 1 min ab bridge hold 30 crunches Post time to Yammer. Daily Extras -  Double the tic-tocks. Partition them if you like. Workout Notes:  If you are looking for a little more out of those ...

Arms and 300s

Complete 3 rounds before moving on. 5 strict chin-ups 15 DB biceps curls  (strict) 15/20 ea. 300 rope jumps then, complete 3 rounds of: 10 DB skull crushers  15/20 ea. 20 chair dips 300 rope jumps Post sets completed to Yammer. Workout Notes: 3 rounds of this is NO JOKE. Consider halving the rope jumps if you are new to this. If you are feeling extra froggy, work 50 situps int...

Fluster +

3 rounds for time: 25 ski squats M/H 10 KB snatch R 25/35 10 KB snatch L 25/35 20 DB bent rows 65/95 20 pushups 20 walking lunges (R+L=1) 100 rope jumps Post time to comments. Workout Notes:  The GPP KB Snatch Alt for Rowing (each SS = 10m, bands are M/H) I read about this in "The Venus Factor." We've all known about it for year...

Kettle HELLth

10 rounds for time: 10 KB side step swings 25/35 (R+L=1) 10 KB juggles 25/35 10 KB reverse woodchoppers (R) 25/35 10 KB reverse woodchoppers (L) 25/35 10 KB pushups 25/35 10 KB halos 25/35 (R+L=1) Post time to comments. Daily Extras - Sub every "10" in this workout for a "15" if your lower back permits it. Workout Notes:  Your ch...
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