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)

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10 Hindu Pushups/(25 Hindu Pushups)

25 Hindu Squats/(100 Hindu Squats)

10 Sitting Tuck/(25 Jackknife)

10 Body Row/(10 Pullup)