Author: summertimeknox

Warm Up - 3 minute jog with dynamic movements The Thang: 3 sets of 20 seconds with an increase in intensity then 20 second rest - 6 exercises in round 1; same in round 2 - repeat each round Round 1: 1 - push up knee knee, push up knee, push up knee tuck 2… Continue reading 20-20-20 Workout

Warm up - dynamic jog around squares (high knees, shuffles, grapevine, squats, jacks, etc) The Thang: 1 minute stations with 20 seconds abs at mat between. Add another 20 second ab exercise each time.... 1 - jog/sprint 20 seconds - in/out abs 2- Squat, Curl, Press - 2 squats, 2 curls, 2 press..... 20 seconds… Continue reading Ab-solutely Fabulous Circuits

Warm up - run with dynamic moves (skips, high knees, butt kicks, tin soldiers, shuffles, etc.) The Thang - 20 seconds work, 10 seconds rest - 8 rounds squat toe lift stand; squat jump; sumo turn lunge sumo turn lunge; lunge hops - 2xpush up knee tuck; crab walk with 2 dips; hand release push… Continue reading Body-Weight Tabata (sorry for the lame name)

Warm Up: 3 rounds - 1 minute, 45 seconds, 30 seconds 1-Jacks 2- Scissors 3-Squat-over the chair 4-Inch Worms The Thang: Same format as warm up Round 1 - Shuffle cross punch; 2-Sit up punch; 3-Plank spider knees - punch punch 4- Boat with alternating cross punches and upper punches Round 2 - Alternating Squat… Continue reading Gonna Knock You Out!

4s-Jog a lap and stretch it outRound one together -Repeat on own AMRAP -35 mins total4 inch worms with squat4 plank walks4 push ups4 super woman’s4 burpees4 squat to lunge hops each side4 roll back to jump (reverse burpee)4 man makers (row, row, squat thrust)4 bad boys skaters (each side)4 bent lateral raise to side… Continue reading Fours

Warm Up Lap, Stretch, Directions - each round is 4 minutes long 30-45 second break in between. Partner workout - Round 1- Partner 1-run small square Partner 2-squat knee lift lunge knee lift (same) Round 2- Partner 1-10 step ups Partner 2-5 push ups, 5 tricep pushups Round 3- Partner 1-squat curtsy lunge, squat curtsy… Continue reading Birthday Bash

Saturday workout- Warm up- jog/walk to the new overlook area Stretch during directions 10 minutes- Run/walk up the steps Top: 10 squats 10 step ups 10 calf raises on curb Jog/walk around and down Walking lunges to the stairsReverse directions 10 minutes Jog walk back down to chapel While waiting, hold plank, continue jogging or… Continue reading Saturday Sweat Session

Cardio- 1. Shuffles 2. Skater to 1 legged burpee 3. Cross jacks 4. Beast cross-over plank cross-over 5. Skaters 6. Side lunge to elbow to opp knee 7. Pendulum lunge hops 8. Heisman’s 9. Push up knee knee pop squat 10. Wacky jacks Run long lap Strength - 1. Cc skier to lunge hop 2.… Continue reading Total Body Blast (Hiit)

Warm Up - Long jog around chapel, stop sign, and dynamic warm up in lower parking lot (high knees, butt kicks, knee pulls, tin soldiers) The Thang:  4 rounds 45 seconds on and 15 seconds rest - long lap after each round Squat cross body press Push up pop squat cross-country skier to lunge hop… Continue reading This Hiit is Lit