Interval Timer

If you're ever on the road and need an interval timer, here you go:
http://www.speedbagforum.com/timer.html

Football Weekend Workout

For those of you who spend countless hours watching football games, my friend Brett has come up with a workout that you can do in your living room. During the game, you're going to be getting more exercise than the players, here's how it works:

Do 20 Hindu Squats for every first down

Do 10 Hindu Pushups for every punt
Do 10 burpees for every touchdown

Do 10 V-ups or Sitting Tucks for every field goal

Do 50 Jumping Jacks for every turnover

Jump rope for the duration of every commercial break.

Rest at halftime :)

Enjoy the games. Go Patriots!

September 7

Sorry for not being here in a while.. Have been working on getting a new website up and running that will take the place of this with workout and nutrition tips and lots of other great stuff.. Announcement coming soon....

For today, go to the track....

run 200m AFAP (as fast as possible) - do 20 burpees

run 200m AFAP - do 20 pushups

run 200m AFAP - do 20 situps

run 200m AFAP - do 40 squats

repeat 4x....

Aug 26

40:20 x 6

-Ring Plank.. plank position holding onto a set of rings or a jungle gym like we use at Dynamic.. if none available then just do a plank from the pushup position

-Prone Back Extensions (Superman)

- Hindu Squat

- Supine Bridge with alternating leg extension

- jump rope

Aug 25th

10 rounds of:

10 pushups
10 pullups
10 power wheel rollouts

5 rounds of 5. 1:30 rest in between rounds. :30 between exercises

pushups: 2 seconds down, hold 5 seconds, 2 seconds up
pullups: 2 seconds up, hold 5 seconds, 2 seconds down
pistols (assisted if you can't do unassisted): 2 seconds down, hold 5 seconds, 2 seconds up

Aug 20

30-45 minute trail run with 3 hill sprints, 3 x 15 log/rock jumps, 3 x 25 yd bear crawls

Beach Workout for Aug 19

Set up two sandpails or sneakers or whatever you want to use for a marker about 15 yards apart and about 20 yards from the water.

-Bear crawl from one sandpail to the other
-do 10 burpees.
-sprint down to the water and dive in
-swim the distance from one marker back to the other
-sprint out of the water back to a marker and do 10 situps (it's ok if you get all sandy since you'll wash off in a second. set up a towel for your situps if you can't handle doing situps in the sand :)

-repeat 6x

Aug 18th

AFAP

100 Burpees

100 Box Jumps

100 Body Rows

Aug 15

Come into the gym for the Bodyweight 500!

Aug 14

AMRAP 20

150 Jump rope fwd/bkwd

Bear Crawl 15 yds fwd/bkwd

Walk Lunge 15 yds fwd/bkwd

aug 13

do each exercise for 1:00 and move on to the next. rest 1:00 and repeat 5x

jump rope

swings

walk lunges

bicycles

bear crawl

Aug 12

5x5

pullups
handstand press

rest 3:00

pistols (assisted if you can't do them unassissted)
double snatch

Aug 11

40:20 x 5 with 1:00 min rest in between rounds

hindu pushups

hindu squats

UK Squat Thrusts

Russian Twist

Spetznaz Crawl

workout put together here at the gym by Danielle, Cheikh and Sara.. Enjoy :)

Aug 10

need a little equipment for this one, but you can use anything really..

Niko did this with a 100# sandbag, a 45# plate, and a 45# dumbell

move the 100# bag 10 yards, go back for the 45# plate and move it 10 yards, then go get the 45# dumbell.. repeat until you have done this 20 times for a total of 200 yards.. if you can do this on a football field, then you will go once up and back. if you're doing it at home, you can do it back and forth in a 10 yard space. And like I said, you can use anything. Pick awkward loads. A bucket full of water (see if you can get 200 yds without spilling any of it), an old tire, a toolbox, a big rock. Use your imagination.. This is a great workout. If you want to add a little something to it then do 5 burpees after every 10 yards...

Great workout idea, Niko!

Aug 8th

Perfect day to start chopping up all that wood from the ice storm damage so that you can heat your house with it this winter..

2 hours - chop and stack wood.

Awesome workout!

Aug 7

40:20 x 5 rounds

inchworm

bar hang

plank

weighted reverse lunges

star jumps

Aug 6th

in a 40:20 format do 5 rounds of:

burpees

squat jumps

body rows

situps

Aug 4th

AMAP in 20 minutes

12 burpees

120 jump rope sprinting

24 bicycles

alternate between forwards and backwards on the jump rope every round.

weekend Aug 1 and 2

Saturday Aug 1:

hill sprints.. Find a hill that takes you about 30 seconds to sprint up. Sprint to the top of the hill, do 10 burpees and walk back down..

Repeat 10x

Sunday Aug 2: Find a pickup game of:

basketball

soccer

street hockey

If you can't find one, start one :)

Have an idea for a great workout of the day? email me at kevin@dynamicsc.com and I'll post it here. as long as it doesn't include bench presses, biceps curls, or elliptical machines then I'll use it (haha)...

July 31

in a 15:15 format do as many as possible in 5 minutes (10 consecutive rounds)... take a 2 minute break and then go into the next exercise..

pushup

squat

body row

box jump

July 29

100 swings

100 goblet squats

100 long cycle

July 28

do 5 hindu pushups

bear crawl 10 yds

do 5 burpees

bear crawl back

do 10 hindu squats

bear crawl 10 yds

do 10 situps

bear crawl back

do 20 jumping jacks

bear crawl 10 yards

do 20 skiers

bear crawl back

do AMRAP in 20 minutes

July 27

30:30:30 work on first exercise for :30 immediately followed by second exercise for :30, and then :30 rest.

do 4 rounds with 1 minute rest between rounds

skiers/burpees

skaters/mt climbers

kb swings/goblet squats

pushups/body row

July 26

Sun's coming out soon...

Head out for a couple hours of fun:

- trail running

- mountain biking

- road biking

- kayaking or canoeing

July 24

5 rounds AFAP (as fast as possible)

100 Hindu Squats

25 Hindu Pushups

25 V-ups/Tucks

25 Cossack Slides

July 23

Jump Rope Pyramid
50-100-150-200-250-200-150-100-50
Forwards then backwards AFAP (as fast as possible)

finish up with 5-10 minutes of Turkish Getups using a kettlebell, dumbell, medicine ball, barbell, or any other type of awkward load you can think of..

july 22

90 minute ashtanga yoga session

July 21

Deck of Cards

Spades - burpees
Clubs - squats
Hearts - tuck jumps
Diamonds - bicycles x 2

July 20

Sprints:

50m - 100m - 200m - 400m - 200m - 100m - 50m

after every distance, walk/jog back to start and go again right away.

finish up with 50 pushups, 25 pullups and 50 situps

July 17

5 rounds of:

60 Hindu Squats
20 Hindu Pushups
30 second back bridge

July 16

For 20 minutes in a 15:15 format

double kettlebell or dumbell thrusters

or

single kettlebell or dumbell thrusters, alternating arms every set

July 14

800m run (1/2 mile. 2x around a standard high school track)

25 burpees

800m run

25 pushups

800m run

25 wall ball

800m run

25 power wheel rollouts or v-ups

if 2 miles of running is too much, then modify your run distances.. this workout should take less than 30 minutes.

July 13

100 pushups

100 situps

100 squats

100 body rows

weekend of July 11

Saturday: it's blueberry season and there are tons of local hikes up mountains with blueberries.. go for a hike and pick some blueberries.. don't forget to jump on rocks, crawl under trees, climb a couple trees, and do some pullups on branches.. in other words, make it as fun as possible.

Sunday: go for a 2 hr bike ride

July 8

300/3000

300 yds of power wheel crawl (150 fwrd/150 bkwrd)
3000 revolutions on the jumprope (1500 frwrd/1500 bkwrd)

shoot for 30 minutes

can substitute 200/2000 or 100/1000 and can also substitute bear crawls for power wheel crawls

July 7

25 jumping jacks
10 alternating toe touches

25 bicycles

10 pushups

25 squats

10 body rows

repeat 5 times

July 6

Been away hiking and biking and getting an incredible amount of fun and exercise in.. Hope you have too :)

Workout for Monday from my friend Ryan..
10 rounds:
2 mins hard on the jumprope
10 burpees.

the jump rope is not a rest.. it is jumping as fast as you can for 2 minutes. mix up your footwork and throw in some double unders if you can. Great workout!

July 2

Top of every minute, sprint 50 yds

Repeat 8 times (beginner) followed by 25 burpees

Repeat 12 times (intermediate) followed by 50 burpees

Repeat 16 times (advanced) followed by 100 burpees

June 30

At the top of every minute perform the number of each exercise and then rest the remainder of the minute. Perform 5 rounds of each before moving on to the next exercise

20-40 Hindu Squats

10-15 burpees

10-20 situps

10-20 pushups

10-20 body rows

June 26

60 seconds of each exercise with no rest in between..

shuttle run

jumping jacks

burpees without pushups

hindu squats

rest for 60s and repeat 5x.

Fun with Mud

If you're living here in the Northeast where it's been raining for the last 38 days, take a break from building that ark and go have some fun in the mud before the sun comes out this weekend and dries everything up..

30-45 minute trail run

or

60-90 minute mountain bike ride..

or

both :)

June 23

30:30 x 5

body row

hindu pushups

tuck jumps

back bridge

shuttle run

June 22

1000 jump rope

100 pushups

200 situps

200 squats

June 20th

Happy Saturday.. Start a pickup game of soccer, basketball, street hockey with your kids and their friends..

June 19

1/4 mile run
20 burpees
1/4 mile run
50 jumping jacks
1/4 mile run
20 pushups
1/4 mile run
100 yd bear crawl

June 18th

10-20-30-40-30-20-10

deck squats
burpees (no pushups)

June 17

40:20 x 6

body rows
kettlebell swings
pushups
situps
jump rope

fun with stairs

find some stairs:

20 stair jumps (1 or 2 steps at the bottom of the set of steps)
sprint to top of stairs, jog back down.
20 stair jumps
bear crawl to top of stairs, bear crawl down (feet first, not head first)

Repeat 5x

Advanced: do reverse bear crawls up and down stairs.

June 15

15 for the 15th:

5 rounds of:

15 pushups

15 body rows

15 squat jumps

followed by 1500 revolutions on the jump rope

Get Sloshed

Build a slosh pipe and have some fun with a killer core workout.

Get a 9' length of 4" PVC and two end caps at Home Depot, Lowe's or some other place that supplies PVC. One of the end caps should be the threaded, removable kind so that you can adjust the water level if you ever want to. The other one is just a cap that will be glued on. Secure the fixed end cap on the PVC. Fill it half full with water. Secure the removable end cap. Now try to lift the slosh pipe, Zercher style, and try to walk around with it. Try to do walking lunges. Try to press it overhead. Try to walk around with it overhead. WAY harder than it sounds. Great core workout!

Have fun!

June 12

30 seconds hindu pushups
1:00 hindu squats
30 seconds V-up/Sitting Tuck
1:00 Hindu Squat
rest 1:00
Repeat 5-8 times

June 11th

100 body row
100 yds power wheel crawl (or bear crawl)
10 minutes of inversion practice (handstand,headstand, etc)

June 10

5 rounds of:

Jump rope 15o forwards

pushups

jump rope 150 backwards

sitting tuck or V-up (jackknife)

Do pushups and tuck/v-up to 50% of max reps..

June 9

Two for Tuesday..

200 Kettlebell Swings

200 Sledgehammer Strikes

June 8

Bear Crawl 50 feet

do 10 burpees

bear crawl back to where you started

do 20 tuck jumps

repeat 10x

June 7

Hit the trails for a 30-45 minute run or a 60-90 minute mountain bike ride.. 

June 4

5 rounds for time

run 400m
20 pushups
20 situps

June 3

Jump rope pyramid

50-100-150-200-250-200-150-100-50

forwards then backwards..

then do 50 burpees for time.

June 2

Sorry for being away from this blog for a while.. I decided that instead of posting a workout that we're doing at the gym, I'll use this blog to post a workout for people to do while traveling or at home. These workouts will be mostly bodyweight exercises mixed with some kettlebell exercises (you can substitute dumbbells, but i'd recommend buying some kettlebells) and some exercises will require a pullup bar or Jungle Gym. 

5 Rounds. Get through round as fast as possible maintaining good form. 1:00 minute break between rounds:

Standard/(Advanced)

--------------------------

10 Hindu Pushups/(25 Hindu Pushups)

25 Hindu Squats/(100 Hindu Squats)

10 Sitting Tuck/(25 Jackknife)

10 Body Row/(10 Pullup)

Playing with Cards

Deck of Cards workout

Burpees

Hindu squats x2

Situps

Kettlebell Swings x2

Fri May 15

40:20

Body Row

Power Wheel Rollout

Pushup

Box Jump 

Bear Crawl

thu May 14

kettlebell and bodyweight omelette

Wed May 13

40:20 x 5

pullups

bicycles

cable punch

box jumps

dbl KB press

hindu squats

May 12

Spartan workout for today:

60:30 x 4, 2:00 min break after 2 rounds

Wall Ball

Sumo Hi Pull

Burpees

Front Squats

finisher: 100 yards PW crawl

Friday May 8th

40:20 x 4

pullups

back extensions

situps

squat hold/wall sit

pushups

tuck jumps

burpees

Thursday May 7

"Kettlebells +" workout of the day

Alternating 6's.. alternate between two exercises for 6minutes

a1: 10 Power wheel pikeup

a2: 10 Power wheel hamstring curl

b1: 10 D-ball clean and press

b2: 10 D-ball squat

c1: 25 kettlebell swings

c2: 10 box jumps

d1: 20 yards kettlebell walking lunges

d2: 10 renegade row

Wed May 6th

40:20 x 6

cable clean and punch
hindu squats
kettlebell swings
D-max slams
sitting tucks

brutal Spartan planned for tomorrow... i get the chills just thinking about it.

Kettlebell Omelette

swings

cleans

presses

lunges

hi pulls

figure 8's with hold

rows

windmills

twists

getup situps

chair press

kettlebell complexes

and anything else that pops into my head over the course of about 25-30 minutes :)

Monday May 4

40:20x5

Smackdowns

D-ball Squats

Mt Climbers

Hanging Knee Raise

Skaters

Situp n twist

May Day F.I.T

40:20 x 6

Hurdles

UK Squat Thrust

Ring Plank

Flyes

Hack Squat

Thursday Spartan

A modified version of the Crossfit "Fight Gone Bad" workout..
3 x 5:00 min rounds with 1:00 min rest in between. You will perform one exercise for one minute and then immediately move to the next exercise for 1:00 until you are through with the 5 exercises..

Wall Ball
Sumo High Pull
Box Jump
D-Ball Push Press
Renegade Row

Finisher: 100 yds of PW crawl

Wednesday 600

600 reps... toughest way to do this is to do all reps of an exercise before moving on to the next exercise. try to finish in under 30 minutes

50 burpees

50 body rows

50 tuck jumps

100 sit n reach

100 hindu squats

100 skaters

100 jumping jacks

50 pushups

Kettlebell Tuesday

The kettlebell omelette was so popular last Tuesday that I think it's going to be a regular Tuesday workout.. Will be another good one today. At the Spartan workout tonight I'm going to add some bottoms up kettlebell work as well as some flips and catches...

Monday 4-27

40:20 x 6

monkey bars/pullups

deck squats

elbow plank/elbow stand

wall ball

alligator pushups

friday april 24

40:20 x 6

jump rope
hindu squats
cable punches
med ball chops
hindu pushups

Thu 4-22

Spartan Workout:

Double Kettlebell Session

30:30 x 5 rounds.. 1:00 rest between rounds. Use same weight for all exercises, cycle from one exercise to the next.

swings

front squats

push press/jerk

renegade rows

high pulls

wed the 22nd

AMRAP in 30 minutes of:

12 burpees
12 1 arm kettlebell clean and press, each arm
5 windmills, each side
25 skiers
25 swimmers

Tuesday April 21

Kettlebell Omelettes for today..

Monday 4-20

40:20 x 6

pushup

body row

deck squat

cable russian twist

walking 2 arm kettlebell swing

Friday April 17

Keeping with the partner theme from the Spartan workout on Thursday, today's FIT and DFC sessions will also be a partner workout... 40:20 x 5 rounds

Batey Bosu Toss

Swiss Ball Wrestle

Low-5 Pushups

C-Band Hip Extension

C-Band Russian Twist

Back 2 Back Squat Walk

This is fun stuff!!

Thursday 4-16

Kettlebell + workout today:

40:20 x 6

Battling Ropes

Elbow plank/hip slaps

D-Ball Clean and Press

Kettlebell Swing

Goblet Squat

For the Spartan workout we have a partner session (aka "The Spartner") with lots of power wheel crawls, kettlebell work, plyometrics, and isometric holds...

Wednesday 4-15

Alternating 8's

-alternate between two exercise for 8:00 and then move on to the next pair..

a1: 150 revolutions on the jump rope forward

a2: 150 revs backwards

b1: 25 yards bear crawl

b2: 40 hindu squats

c1: 15 med ball diagonal chops (over each shoulder)

c2: 10 med ball rotating lunges (each leg)

4-14 spartan workout

Reverse pyramids. Complete x1:x2 before moving on to next pair of exercises...

a1: 10-9-8----1 Atomic Power Wheel Pushups

a2: 20-18-16-14---2 Power Wheel Hamstring Curl

b1: 20-18-16---2 Sledge Hits, each side

b2: 10-9-8---1 pullups

c1: 10-9-8---1 Double Kettlebell Clean

c2: 10-9-8---1 Double Kettlebell Push Press

monday 4-13

AMRAP in 30 minutes of:

25 yards lateral hopping

10 pushups

10 pullups

10 cable clean and punch 

20 bicycles

Easter Weekend

Workouts at the gym are posted on the board. I know Niko's planning some cool stuff with kettlebells and sandbags for the Spartan workout. Michele and I are going hiking in the Green Mountains of Vermont with Jake! See you Monday. Have a great Easter :)

Friday April 10

Train Like Animals:

4 x 40:20

Monkey Bars

Alligator Pushups

Frog Hops

Elephant Walk

Scorpions

Finisher: 10/100 Burpee Challenge

Do 100 burpees in 10 minutes.

thu 4-9

40:20

Cable Punch

Wall Ball

Renegade Row

Kettlebell Deck Squat

Jump Rope

Tuesday 4-7

Spartan Workout of the Day

100 kettlebell swings
100 1-arm kettlebell snatch (50 each side)
100 Zercher Squats
100 Burpees

monday 4-6

40:20 x 6

Cable Full Extensions

Burpees

Halos

Cable Thrusters

Snowboarders

Saturday 4-4

Today's sessions will be what Steve Maxwell calls the "Kettlebell Omelette".. You'll pick up a kettlebell and you won't put it down for about 30 minutes.. In those 30 minutes I will run you through a variety of kettlebell exercises that will keep your heart rate up and keep every muscle in your body engaged. This is a phenomenal full body workout and it's really a lot of fun. Hope to see you at the gym :)

Friday April 3rd

Sorry for the delay.. There was no internet at the gym today..

Workout of the day was 40:20 x 6 of

Swimmers

Burpees

Kettlebell Bulgarian Squat

Jump Rope

Crab Walk

Thu 4-2

40:20 x 6

D-Ball Clean/Press

Kettlebell High Pull

Kettlebell Windmill

Hanging Knee Raise

Walking Weighted Lunges 

Wed 4-1

No April Fools Here :)

40:20 x 6

Overhead Kettlebell Swing

Mountain Climbers

Jumprope

Sit n Reach

Uneven Pushups

tuesday kettlebells

Kettlebell + Workout for today

Alternating 6's (alternate between 2 exercises for 6 minutes)

A1: 10 Long Cycle Left

A2: 10 Long Cycle Right

B1: 25 Swings

B2: 10 Dynamax Slams

C1: 25 yrds Power Wheel Crawl

C2: 10 PW hamsgtring curl

D1: 20 Goblet Squats

D2: 10 KB deck squats

Monday 3-30

40:20 x 6

smackdowns

KB See Saw press

split lunge jumps

body rows

Gladiator

Saturday 3-28

500/400/300 Hindu Squats

100/75/50 Hindu Pushups

100/75/50 Jackknifes

100/75/50 Kettlebell Swing

30 minute limit.. Try to complete 500 Hindu Squats, 100 Hindu Pushups, 100 Jackknifes (V-Ups), and 100 Kettlebell swings in 30 minutes.. If that's too much, then go to the next number down, for example, 400,75,75,75...

friday 3-27

40:20 x 6

Agility Ladder

Monkey Bars

Hip Slaps

D-Ball Overhead Throw

Kettlebell Russian Twist

Thu March 26th

Kettlebell Plus workout for today is a 40:20 x 5

Power Wheel Rollout

D-Ball Clean and Press

Double KB Bent Over Row

KB Hack Squat

Jump Rope

Jungle Gym Runners

wednesday march 25

AMRAP (as many rounds as possible) in 30 minutes

25 1-arm swings, each arm

25 Hindu Squats

10 1-arm open up, each side

10 Crusher Pushups

25 UK Squat Thrusts (or Wall Thrusts)

Spartan 3-24

Prison 20-18-16-14-----2

Pushups

Situp n Reach

Burpees

Body Rows

Box Jumps

Women - pushups from toes, burpees with jump/no pushup, 18" box jump

Men - keep good form on the pushups (elbows in, chest/hips to floor, full extension on the way up), burpees with pushups and jump, 24" box jump

monday 3-23

40:20 x 6

T-Pushup

Deck Squat

Swimmers

Box Straddle

KB Swing/Squat

friday 3-20

40:20 x 5

Bosu squats

Partner cable diagonal chops

skiers

snowboarders

wall ball

Spetznaz Crawl

thursday march 19

Spartan workout for today: 

40:20x5 rounds

Double KB front squats

Hindu Pushups on the rings

Rope Climbs

Sledge hits on tire

Plyo Burpees

Wednesday March 18

Prison Workout 10-9-8---1, for time.

Do 10 of each, then 9, then 8, all the way down to 1...

-Burpees

-Jump Rope x10/15/20 (x10 if you're a beginner, x20 if you're advanced) So on the 10's, if you're advanced with the jump rope then you'll do 200..

-Sprinters (similar to a mountain climber except you come forward into a sprinter's lunge every time you bring your foot forward)

- Kettlebell Press into an Overhead Squat (Left Arm)

- Kettlebell Press into and Overhead Squat (Right Arm)

St Patrick's Day workout

30:30:30 x 4 rounds.. Do x1 for 30 seconds followed immediately by 30 seconds of x2 and then rest for 30 seconds. Repeat 4 times and then move on to the next pair of exercises. Rest 1:30 between rounds.

a1: swings

a2: goblet squats

b1: pullups

b2: pushups

c1: windmill on right

c2: windmill on left

d1: Power Wheel rollout

d2: bridge

Monday 3-16

40:20x6

Lateral Slides

Box Jumps

Kettlebell High Pull

Hanging Knee Raise

Hindu Squats

The Sunday 60

It's going to be about 60 degrees today so the workout of the day is going to be called the Sunday 60. I'm going to go out for a bike ride and put in 1 mile for every degree :)  If you're not interested in doing a 60 mile bike ride, here's another spin on the "Sunday 60" for you..

Sprint 60 yards

Do 10 burpees

Repeat 6x until you have 60 burpees

Sprint 60 yards

Do 10 Hindu Pushups

Repeat 6x until you have 60 Hindu Pushups

Sprint 60 yards

Do 60 Hindu Squats

Repeat 6x

Friday the 13th

Stair workout... stair sprints followed by Stair Squat Jumps.. 1 step at a time first time, followed by 2 steps at a time the second time, then 3 steps at a time. Follow that up with a reverse bear crawl up the stairs.. And then.....

30:20 x 5

Crossover Pushups

Hanging Leg Raises

Burpees

Shuttle Run

This was given to the North Middlesex LAX team today... Will be coming to a Spartan workout sometime in the near future :)

Kettlebell D.O.C. 3-12

Kettlebell Deck of Cards..

Spades - KB swings x 2 (if you draw an 8 of spades, do 16 swings)

Clubs - Goblet Squats

Diamonds - Right Arm Clean and Press

Hearts - Left Arm Clean and Press

All aces are 15 kettlebell deck squats

3-11-08

40:20 x 6

Skaters

Cable Flys

Mt Climbers

Goblet Squats

Shuttle Run

This one is deceivingly difficult.....

workout, 3-10-09

30:20 x 5 rounds of:

a1: Overhead swing

a2: KB lunge

a3: Box jumps

b1: Kb thrusters

b2: kb deck squat

b3: jump rope

monday 3-9

My workout for today...

60:30 x 5 rounds of

- Double Jerk with 20kgs (did last round with double 24kgs)

- Mace Swinging with 16# sledge

5x10

-ring dips

-pistols

Overhead squats

round 1: 1 arm, 16kg, 5 on each side

round 2: 2 arm, dbl 12kgs, 5 reps

round 3: 1 arm, 20kg, 5 on each side

round 4: 2 arm, dbl 16kgs, 5 reps

round 5: 1 arm, 28kg, 5 on each side

-one hour on the bike rollers, looking out the windows watching the friggin snow fall after a 60 degree weekend where i got in a great 40 mile ride outside!!

sunday 3-8

30:20 x 6.. Stay on each exercise until 6 rounds are completed. Rest 90 seconds and then move on to the next exercise.

Burpees

Pullups

Box Jumps

Pushups

Hindu Squats

workout for Friday 3-6

AMRAP (as many rounds as possible) in 30 minutes

50 mountain climbers

25 hindu squats

10 hindu pushups

3-5-09

3 rounds of:

10 pullups

20 squat jumps

10 ring dips

-follow the 3 rounds with 5:00 jump rope

3 rounds of:

15 burpees

15 double kb thrusters

15 PW rollouts

-follow the 3 rounds with 5:00 jump rope

3-4-09

40:20 x 6

Tuck Jumps

Chops

Swimmers

Wall Ball

Russian Twist

bodyweight alternative for my two 60 day challengers in Key West :)

5 rounds of

10 burpees

20 situps

20 hindu squats

30 jumping jacks

10 pushups

Pyramids 3-3-09

Pyramids

2 arm kettlebell swing 20-40-60-40-20

Pushups 15-30-45-30-15

Goblet Squats 10-20-30-20-10

Renegade Row 5-10-15-10-5 (on each side)

Do the first number of reps of each exercise and then move on to the next exercise. Then move on to the next round. For example, first round is 20 swings, 15 pushups, 10 squats, 5 renegade rows each side. Do your best to complete all reps of each exercise without stopping.

Recommended weights:

Spartans use 24kg+ for kb swings and goblet squats, 16kg+ for RR

Spartettes use 16kg for swings and goblet squats, 12kg for RR

25 minute limit. 

Snowy Monday 3-2-09

Snowstorms always present a great opportunity for a functional strength and conditioning workout.. For today, while you're shoveling:

10 shovelfuls of snow

1 burpee

repeat till finished shoveling :)

Sunday 3-1-09

1000/2000/3000 Turns on the Jump Rope

100/200/300 Situps

50/100/150 pushups

the way this works is you pick a column and do that number of repetitions.. i'm going to do 3000 turns on the jump rope, 300 situps, and 150 pushups.. you can mix it up however you'd like. have fun :)

Friday 2-27

6 rounds in a 40:20 format..

Sit up and Reach

Cable Punches

Hindu Squats

Burpees

Frog Hops

Prison Workout for Thursday 2-26

7pm session tonight will be doing the following prison workout for time....

10-9-8----1

Hanging Leg Raises

Double KB Long Cycle

Tuck Jumps x 2 (20-18-16---2)

Mt Climbers x 5 (50-45-40----5)

Wall Ball

wed feb 25

40:20 x 6

Cable Full Extensions

Scissor Pushups

Kettlebell Thrusters

Jump Rope

Sitting Tuck

tuesday 2-24-09

For those of you who read this and decide whether or not you'll go to the gym based on the workout you see here, that's not really what it's here for.. It's also not here for you to show up at the gym and decide you'd rather do the one on the website instead of the one that's on the board for you when you get to the gym.. In other words, get your ass to the gym and do the workout on the board when you get there. It may or may not be what you see here.. If you can't make it to the gym, this is something you can do on your own at home..

So, with that said, here's the workout that will be on the board for the Spartans tonight..

30:30 for 5 rounds

-Alternating Clean

-Inverted Hip Slaps

-Pole Vaulters

-Weighted Jumping Split Squats

-Alligator Pushups

monday 2-23

30 minute time limit

100 KB swings

100 KB press (50 each side)

50 pullups

100 pushups

200 squats

10 minutes jump rope

Friday 2-20-09

5 rounds for time (30 min limit):

30 kb swings

10 burpees

10 cable thrusters

30 mt climbers

20 sitting tuck

25 yd crab walk

Spartan Workout for Feb 19

Complete 10 consecutive rounds of each exercise before moving on to the next exercise in a 15:15 format:

Double Kettlebell Swing

Sledgehammer Hits on Tire (Spartans 16# sledge, Spartettes 8# or 10# sledge)

Double Kettlebell Snatch

Burpees

Finisher:

100 Hindu Squats

50 Corkscrews

50 Pushups

wed feb 18

1000 revolutions on jump rope (500 fwrd/500 bkwrd)

250 Hindu Squats

50 Hindu Pushups

20 minutes of hand balancing work

tuesday Feb 17

30:30:30

1 arm kettlebell swings

1 arm kettlebell thrusters

lateral lunges

1 arm bent over row

Work 30 seconds on one arm, switch to the other arm for the next 30 seconds, and then rest for 30 seconds.. On the lateral lunges, lunge to one side for 30 seconds with the kettlebell racked on the working side, then switch sides for the next 30 seconds. You can do the bent over row one-legged if you'd like to make it a little more challenging. Do 4 rounds with no breaks.. Takes 24 minutes. Enjoy

Monday Feb 16

In honor of our Presidents on Presidents Day we're going to do the following:

in a 40:20 format

Chops (for Washington who chopped down the cherry tree)

Bicycles (for Bush Jr who is a cyclist, among other things that i'm not going to get into)

Star Jumps (for Reagan our movie star)

Jump Rope (for Teddy Roosevelt the boxer)

Smackdowns (For FDR who put the smackdown on the Nazis in WWII)

Play Day

It's going to be a lovely February day.. 37 and sunny.. Personally, I'm going out for a bike ride and will get something between 30 and 40 miles in. Not sure what my buddy Mark has planned for a route, but we'll be out for between 2 and 3 hours. Other options for today are to go for a run, snowshoe, cross country ski, skate ski, go play basketball with your kids... Or if you're not into having that kind of fun you could always go out and break up the 3 inches of ice that has accumulated on your back deck and walkway. Always a great workout :)

The Bodyweight 500

Here's my Valentine's Day gift to you...

25 pullups

50 pushups

50 Power Wheel Rollouts

50 Burpees

100 Hindu Squats

100 Bicycles

50 Box Jumps

50 Mountain Climbers

25 Hanging Leg Raise

Toughest way to get through this workout is to do all reps of each exercise before moving on to the next one. I combined the pushups and power wheel rollouts into a ring exercise i call a ring pushup superman.. 

Did those 5 at a time with 5 breaths in between until i had all 50 done. Did the 50 burpees without stopping in about 3 minutes. Altogether it took me 21:04 to complete the workout. 

Alternate ways to do this workout is to break each exercise down into manageable pieces depending on the level you're at and work it in sets until you get all 500 reps in. For example, you could break it into 5 rounds of 5 pullups, 10 pushups, 10 power wheel rollouts, 10 burpees, 20 hindu squats, 20 bicycles, 10 box jumps, 10 mt climbers, 5 hanging leg raise...

Happy Valentine's Day.. Do this one with the one you love most.. haha :)

Best,

Kevin

Friday the 13th

40:20

Cable Punch

Wall Ball

Box Jumps

D-Max slams

Body Row

Thurs Feb 12

10 rounds for time. 30 minute limit.

10 Double KB Front Squat

10 Double KB Military Press

10 Body Rows

10 Windmills (5 each side)

25 yds of crab walk

wed feb 11

For time:

10-20-30-40-50-40-30-20-10 Hindu Squats

4-8-12-16-20-16-12-8-4 Hindu Pushups

25 yds of crab walk per round

workout for Tuesday Feb 10

Today's workout is done in a 40:20 work:rest ratio.. 5 rounds with a 2:00 min break after the 3rd round.

Kettlebell Overhead Swing

Goblet Squat

Mt Climbers

Kettlebell See Saw Press (this is a double military press with kettlebells where one kettlebell is going up while the other is going down)

Deck Squats

Jump Rope

workout for Mon Feb 9

Deck of Cards - Face Cards are 10, Ace is 15

Spades - Burpees
Hearts - Situps
Diamonds - Hindu Squat
Clubs - Kettlebell Swing x 2 (so if a 4 of clubs is drawn, do 8 swings)

workout for Feb 7

gym workout for today is in a 40:20 work:rest ratio for 6 rounds with a 2:00 min break after the 2nd and 4th rounds.. Exercises are as follows:

pushups

skaters (one footed lateral bounding, similar motion to a speed skater)

one arm open ups (see video)

wall ball (throw medicine ball up 10 ft off wall and catch)

farmer's carry (carry two kettlebells for 40 seconds. btwn 50% and 100% of bodyweight)

Best,

kevin

Prison 2-6-09

Today's workout is in the "Prison" format where we pick a bunch of exercises and perform descending numbers of reps of each exercise per round.. In today's workout it's a 10-9-8-7----1 so everybody does 10 of everything, then 9, then 8, until they get down to 1.. Not sure who gave it the name "Prison Workout", but it may have something to do with feeling like you're in prison for the first few rounds and then feeling like you've been released on the last few rounds.. The first few rounds are always brutal because you're working really hard and don't feel like you're getting anywhere.. In today's workout the exercises are:

1. D-Ball clean to shoulder: Clean a heavy medicine ball, at least 25% of your bodyweight, to your shoulder and then drop it to the ground. Then clean it to the other shoulder.. That's one rep.. Do this with 50% of your bodyweight for the entire workout and you are a beast! If you don't have heavy medicine balls, then use a heavy kettlebell and do the number of reps on each arm per round.

2. Double Kettlebell Military Press 

3. Power Wheel Rollouts

4. Double Kettlebell Front Squats

5. 25 yds of bear crawl (across the gym forwards and then backwards)

The bear crawl is only once per round.. So don't do 250 yds of bear crawl the first time (unless you really want to kill yourself).. I've given this workout to everybody so far today with the challenge of finishing in 30 minutes.. Only a few have succeeded and it was with a monster effort. 

Finisher for today is a round of 150 forwards and 150 backwards revolutions on the jump rope. If you got through the prison workout in less than 30 minutes and want to really push it, go for 5 rounds. 

Best,

kevin 

workout Feb 2

Workout of the day has some double kettlebell work which is always very intense.. This one will be in the Spartan workout and the First Responder/MMA workouts today. 

In a 40:20 work:rest ratio we'll do 4 rounds of the following with a 2:00 min rest after the second round:

- double kettlebell swings

- box jumps

- double kettlebell thrusters

- mountain climbers

- renegade rows

- jump rope

We'll finish up with 50 hindu pushups and 100 hindu squats

 

Best,

Kevin

Welcome to the Dynamic Workout of the Day

I decided I'd start posting the workout of the day from the gym so that the people that are having trouble making it into the gym for whatever reason can give it a shot at home.. Many of these workouts will require some equipment such as kettlebells or medicine balls and definitely a pullup bar or jungle gym. If you don't have the equipment required, then you can modify the exercise to use what you have. In many cases, you just need your own bodyweight.. You can always substitute dumbells for kettlebells, but you won't get nearly the same benefit as you would from kettlebells.. My suggestion would be to buy some kettlebells.. The best kettlebells and other functional training equipment is available from the Monkey Bar Gym. You can link to it from the link at the bottom of my homepage..

Today's workout of the day from the gym is in an "Alternating 8's" format. The way this works is that you alternate between 2 exercises for 8 minutes, take a 3:00 min rest, then alternate between the second set of exercises for 8 minutes; 3:00 min rest; alternate between the last two, and you're done. Today's exercise pairs are as follows:

A1: 10 kettlebell goblet squats

A2: 20 kettlebell swings

B1: 10 Burpees

B2: 5 kettlebell windmills on each side

C1: 25 yds of walking weighted lunges

C2: 10 kettlebell high pull on each side

So, for the A1/A2 set, you'll alternate between doing 10 goblet squats and 20 kettlebell swings for 8 minutes.. If you go without rest then you'll get through about 8 or 9 sets of each for a grand total of about 80+ squats and 160+ swings in 8 minutes. The trick is to not rest :)  Choose a kettlebell that will challenge you at a high level. That will be different for different people. Like I told my groups this morning, if you want to rest.... DON'T! If you absolutely need to rest, then by all means, take a break. You build mental toughness and brute strength and endurance by pushing through the periods where your body wants a rest.. Needing a rest is different from wanting a rest. Know the difference! 

I'll do my best to update this everyday, so stay tuned....

Train hard, have fun,

Kevin