Author: summertimeknox

The valley workout: One weight- ⁃ Swing squat transition ⁃ Alt one arm man maker ⁃ Goblet squat to dead lift ⁃ RL-One leg row curl press ⁃ Alt lunge with weight in center ⁃ SL-One leg row curl press ⁃ Weighted toe touch crunch *Tabata 8x20 seconds run, 10 seconds rest ⁃ Alt Leg… Continue reading Strength-Cardio Blast

3 minutes of warm up moves 20seconds - 3 sets with intensity increase each set - 20 seconds rest 1-push up knee knee, push up knee, push up knee tuck2-Charleston, charleston with a touch, highest intensity 3. squats, squat with arm raise and calf raise, jump Squats3-sprinter abs - all left, all right, alternating 4-alt… Continue reading 20-20-20

Traveling dynamic warm up -at mat work in all exercises with warm up Inchworm-push up-hop squat jump-push up-inchworm back jump-repeat Squat to cross feet Crab reach-crab kick touch -alt sides Hacky sack heel touches Squat touch middle lunge hands up-alt 8 high knees, 8 mountain climbers Kicker push ups-alt X2 Curb to curb run- each… Continue reading Another HiiT – Let’s do it!

Traveling Warm Up with dynamic movements 5 minute EMOM - 5 Super Duper Burpees - row, row, plank jack, plank jack, push up, squat press Move and Groove-a-palooza time - moving timed workout at your own pace 30 minutes: Moving around the square with walking lunges, shuffles, and sprints to the following stations: Step Ups,… Continue reading Move and Groove-a-palooza

Banded cardio/strength- Warm up -*run small square 3 inch worms run other square 3 inch worms- 3 minutes 45 seconds on, 15 seconds rest ⁃ leg band -3 jacks and a squat -squat move R up, center, back -3 scissors and a lunge hop -lunge curtsy lunge hop - R -alt side lunge with hop… Continue reading Banded Cardio/Strength

Traveling Warmup – run, skip, gallop, slide, shuffle, high knees, butt kicks, etc – 10 minutes to ensure proper warm up Boxing Cardio with Alternating Strength Components -10 circuits; 45 seconds work; 15 seconds rest 2 x Alt. Front Knees - Knee, Knee – 4 alt front punches Pulse - lunge, curtsy lunge, lunge hop-… Continue reading Kick butt – boxing/strength

Warm up - 5 minutes cardio The Thang: 7 exercises - 45 seconds work; 15 seconds rest; 45 seconds recovery Round 1 - 2x Bear crawl forward and backward on mat with pushup dead lift, row and fly 8 quick feet; 8 mountain climbers upright row to shoulder press lunge hops plank rows; bicep curls… Continue reading HiiT IT!

45 seconds on, 15 seconds rest 3 minute warm up-Run. Shuffle. Run. Shuffle. Skip. Run. Skip. Run.Alt snatch to squat press (1 weight)HeismansSquat cross body pressHacky sack with bounce in middleR lunge to dead lift flyIn and out quick feetL lunge to dead lift flyJack knee jack kneePush up to push backsSquat twists Recovery 45… Continue reading Let’s HiiT it~

Warm up - long run and stretch - The Thang: 3 minutes cardio, 2 minutes lower body, 1 minute upper body - bands for lower and upper body exercises Round 1 - 3 minutes - run, skip, sprint, shuffle 2 minutes - walking side squats; side lunges 1 minute - loops - out, in, up,… Continue reading 3, 2, 1 Work

Tabata workouts - *Lap after each round -Lateral lung with shoulder press and knee raise (all same leg) -alt lateral lunge with hop in the middle -lateral lunge with shoulder press and knee raise(other leg) -alt lateral lunge with hop in the middle REPEAT ALL -press jacks with weights -jack squat (no weights) X4 -tricep… Continue reading Total Body Tabata