Author: summertimeknox

Ladies of the 80s Workout – Jumping Jacks Push Ups Squats Sit Ups Dips Squat Jumps Shoulder Taps Bicycles Side Lunges Standing elbow to opposite Knee Burpees or Hiccups Lunge hops or Reverse Lunges Plank jacks Dead Bugs Beast with lateral leg press Froggers Mountain Climbers Skaters 80 of each of these – any way… Continue reading Ladies of the 80s…2.0

44 exercises - 44 seconds of work; 16 seconds of rest Inch worm out – optional push upPlank – alt runners lunge with twistWeighted alt lunge with a twistShufflesBurpee Bottoms with a low squatJack alt Cross touch down½ curl; Full curlHammer Curl twist curl downSingle arm curl with isolated hold – switch halfwayLunge hop together… Continue reading 44 Baby

Warm up with running and dynamic movement 10 Each Round – Do This Together Round 1 - Tricep extension to Around the worldCurl Twist to hammer down; Hammer up twist to curl downOne legged tricep dip – switch legsTricep kickback to shoulder pressCurl to dumbbell cross body presses Run Long Lap Round 2 – On… Continue reading Welcome to the Gun Show!

Relay warm ups - jog, skip, Gallop, bear crawl, crab walk (stay moving in line) Super Sets - 45 seconds on; 15 seconds off Goblet squats Squat broad jump to lateral squats backGoblet squat pulses 4 and stand repeatSquat jumpsRun long lap Right arm decline chest press with bridgeLeft arm decline chest press with bridgeBoth… Continue reading Super Sets

Boxing cardio - 3 rounds-1 minute, 45 seconds, 30 seconds -15 seconds rest1-shuffle 2,3 cross punch2-front punch with jack feet3-speed bag for 4, quick 4 jabs4-high low high low high low switch sides (jump or no jump) 1-Push up punch push up punch2-sit up punch sit up punch3-plank spider knees punch punch4-boat with alternating punches… Continue reading Boxing-Inspired Body Weight workout

Bruno: 24k -3:47 30 curb taps 20 alt lunges on curb 10 squats or squat jumps Run down and back (or repeat on both ends) Pink: Raise Your Glass-3:22 10 push ups 10 bridge chest flies 10 chest press Rest repeat AMRAP Bruno: Locked Out Of Heaven -3:54 30 high knees or knee lifts 20… Continue reading Bustin’ it with Bruno, Strengthin’ it with Pink

5 stations 1 minute each with 15 seconds between stations....45 seconds between rounds. 5 rounds of work after dynamic movement warmup Stations: 1-Mat 2-cone to cone 3-weights (dumbbells) 4-Bosu Ball 5-Agility Ladder Round 1 - 1-Push up, Push back 2- Shuffles 3- R overhead press, L overhead press, both overhead press 4- squats 5- Pick… Continue reading Station Sensation

Warm up with long lap and dynamic moves to stretch Format: 1 minute - first exercise; 1 minute - second exercise; 3 minutes - combo of the 2 exercises with partner run (exchange) 1 - alt clean press lunge 2 - alt front lunge with two rows 3- combo and run 1 - alt SLDL… Continue reading One Dumb bell/Kettlebell Blast

Medicine ball, basketball, soccer ball, whatever: Ball Workout (McQueen) 45 seconds on 15 seconds rest 4 exercises: Side Shuffle and twist Crunch up with toe touch Push up alternate hand on ball Russian Twist Cardio Blast (Summertime) - 50 seconds on, 10 seconds rest 4 high skaters, 2 low skaters Squat twist jump R knee… Continue reading Summer Queen – Life’s a Ball workout

School’s Out Sing-along-sweat session!! Warm up - travel with dynamic movements 10 minute movement -small squares -shuffle, skip, shuffle, run to other side- shuffle, lunge walk, shuffle, run to other side 45 seconds on, 15 seconds rest Sprawl three squat jumps 4 high skaters, 2 low skaters Push up to knee tuck or one knee… Continue reading Movin’ Like a Teacher on the Last Day of School