Author: joltknox

Date: Saturday, April 2, 2022; Q: Jolt; PAX: Ranger, Glammy, Grizzly, Hawkeye, Luna, McQueen, Summertime, 007, Atomic Disclaimer, Mobile Warmup The Work: Seven sets, each with eight rounds of tabata-style (20/10) strength work following by a one-minute cardio burst. (1) Tabata: Pistol squats alternating legs each round / Cardio: Jumping jacks (2) Tabata: Alternate rounds… Continue reading Unilateral Core Workout

When: Saturday, March 3, 2022; Q: Jolt; PAX: TBD, Rah Rah, Rookie, 007, Star-Lord, Summertime, McQueen, Ranger, Micro, Canvas, FNG Beaker, and FNG Sketch! The Thang: This workout inspired by Daily Burn's Tabata POC HR has two sets, each set starting with a Tabata round to get your heart pumping followed by 5 exercises, each… Continue reading Heart Rate Hijacker III

When: Thursday, June 24, 2021; Q: Jolt; PAX: Mentor, Buckeye, Ranger, Glammy, Hawkeye, McQueen, Star-Lord, Canvas, Rookie, Luna, Deluge, Defender, Duchess, 007 & Rogue Disclaimer: Push yourself but listen to your body and modify if needed. Mobile warm-up The Thang: Complete six sets of agility, balance and core exercises in tabata-style (8 rounds/20 seconds on/10… Continue reading ABCs: Agility, Balance & Core III

When: Thursday, May 20, 2021; Q: Jolt; PAX: Mentor, Rogue, Amped, Canvas, 007, Ranger, Defender, McQueen, Luna, Deluge, Rookie & Rah Rah; Disclaimer: Work out at your own pace and modify if needed. Mobile warmup The Thang: Complete a lower body (LB) circuit three times, with a run and an upper body (UB) superset between… Continue reading Circuit Work

When: Thursday, May 13, 2021; Q; Jolt; Pax: Duchess, Rogue, Atomic, Canvas, Luna, Summertime, Mentor, Defender, Deluge, Polish, 007 and Hawkeye; Disclaimer: Workout at your own pace and modify if needed. Use your breath to control your heart rate. Warmup The Thang (inspired by Daily Burn's Body Blast workout): Six sets of two exercises, each… Continue reading Combo Calorie Crusher

When: 04/08/21; Q: Jolt; PAX: Roadrunner, Glammy, Ranger, Canvas, Hawkeye, Summertime, Rogue & 007 Disclaimer: Move at your own pace and modify if needed. Mobile warmup The Thang: Four-minute sets, alternating between two exercises for 30-second intervals. 1. Jump squat-cross jack / Thrusters; 2. Heisman runners / Reverse lunge with row; 3. Hesitation run /… Continue reading ABBCs – Agility, Balance, Banana & Core

When: Saturday, March 20, 2021; Q: Jolt; PAX: Ranger, Hawkeye, Canvas, 007, Codevalier, Polish, Grizzly, Frenchie, McQueen, Luna, Mentor, Aria, Purl, Duchess, Atomic, FNG Dupont, FNG Presto Disclaimer, Warmup The Thang: Bodyweight supersets with some fun hill running mixed in. For each superset, alternate between two exercises every 30 seconds. Four-minute supersets: 1. Squat with… Continue reading Superset Saturday (Bodyweight)

When: Tuesday, March 2, 2021; Q: Jolt; PAX: Ranger, Nomad, Summertime, Luna, Atomic, 007, Defender, Hawkeye, McQueen, Canvas & Mentor! Disclaimer, Mobile Warm-up The Thang: 4-minute sets, two exercises per set, alternating between each exercise for 30 seconds. Rest or run between each set. 1: Side shuffle & touch down / Dive-bombers; 2: Heisman runners… Continue reading 30-Second Sweat Sessions

When: Tuesday, February 23, 2021; Q: Jolt; Pax: Canvas, Hawkeye, Atomic, Ranger, Luna, Dig, Summertime, McQueen, Defender, Mentor & Rogue! Disclaimer: I am not a trained professional. Modify, modify, modify! Mobile warmup The Thang: 30-minute EMOM as follows: Minute 1 - 10 burpees, 2 - 15 supermans with heel beats, 3 - 10 burpees, 4… Continue reading Burpee Bonanza II