Black Friday Hangover Cure

We got ya covered!


Four Eyes

Four Rounds of

High Pull left arm 30seconds
Push ups 30 seconds
High Pull right arm 30 seconds
T-Stabilization Push ups 30 seconds


Four Rounds of

Goblet Squats 30 seconds
Burpees 30 seconds
Tuck Jumps/High Knees 30 seconds
Burpees 30 seconds

Four Rounds of

Push Press 30 seconds
Lunges 30 seconds



Finished with Plank/Superman supersets

Two different workouts, One Result

Workout 1 (Derby)

From Russia with Love

Swings
Overhead Press
Goblet Squats
High Pull
Squat Press

Perform each for one minute. Rest for one minute after completing all exercises. Complete 5 rounds)



Workout 2: (St. Johnsbury)
(the stairs were open so we took advantage)

Stair Sprints x 3 (5)
50 Jump Squats
Farmers Carry up stairs x 3 (5)
40 Get up Sit ups
Stair Sprints x 3 (5)
30 Push ups
Farmers Carry up stairs x 3 (5)
20 Thrusters per arm
Stair Sprints x 3 (5)
10 DB Snatches per arm
Farmers Carry up Stairs x 3 (5)

Complete once for time

then...

Elliptical x 2 rounds:)

The Big Nasty Thanksgiving Workout

I'm thankful for all of you. This program is only as successful as the people in it and I applaud and thank you for taking full advantage of it.


The Big Nasty

100 High Knees
Get up Sit up x 15
Lunges x 15 per leg
50 Hill Climbers per leg
50 High Knees
Jump Squats x 15
40 Hill Climbers
Push ups x 20

Work for 30 minutes and try to complete between 3 and 5 rounds

A Whole Lot of Standing Around

Ahh, but looks can be deceiving.

BTW, welcome back Elly.

30:30

Burpees x 30 seconds
Kettlebell Swings x 30 seconds
Lunge Jumps x 30 seconds
Push ups x 30 seconds

Compltete 3 sets of each exercise counting reps so that you have one number of total reps for each exercise.

Scaled Challenge

Now take all the reps you did for all four exercises and run through them in a circuit once for time. You can split it up any way you want.

Tod Loves His New Phone

It's a little overwhelming how much in love he is:)


Spread the Wealth

Circuit #1

Rows x 10
Close Grip Push up x 15
Weighted Jump Squats x 10

Circuit #2
Push Press x 10
Wood Chops x 15 each side
Kettlebell Swings x 10

Perform each circuit for 10 minutes with 2 minute rest in between.

Stars and a Great View

Bells and Body

Swings
Reverse Lunges
High Pull
T-Stabilization Push ups
Hand to Hand Swings
Get up Sit ups
Goblet Squats
Planks

Round 1: 30 seconds each exercise
Round 2: 45 seconds each exercise
Round 3: 60 seconds each exercise
Round 4: 45 seconds each exercise
Round 5: 30 seconds each exercise

Saturday's Aren't for Sleeping in Anymore

Big Turnout this morning to our First Saturday 7AM class.


Peripheral Heart Action

Goblet Squats
Rows
Lunge Jumps (or weighted Lunges)
Push ups

30 seconds each exercise. Move to next exercise without rest, complete 8 continuous rounds or 32 intervals.


Elliptical

30 seconds Burpees
30 seconds Rest
30 seconds Hill Climbers
30 seconds Rest
30 seconds High Knees
30 seconds Rest

We did 4 rounds today.

Swingin Iron

Tomorrow is the Kettlebell Workshop at our facility in Derby at 10am. This workshop is free and is a small sampling of what the Iron Tamer, Dave Whitley will be providing in January.

Dakota's Destiny

One minute of each exercise:

Rows
Squat Press
Romanian Deadlift
Kettlebell High Pull Burpee
Russian Twist/Step ups
Get up Sit ups
Push ups
Supermans
Hill Climbers
Jump Squats

Rest two minutes after each round. Complete 3 rounds

Back in Action

After a short break, we hit it hard again today.

Couplet Sprints

A. 5 Burpees with Push up
10 Kettlebell Swings
8 1 Arm DB Snatch each side

B. 5 Rows
10 Push Press
8 Goblet Squats

Complete as many rounds as you can in 7 minutes

C. 4 Burpees with Push up
8 Kettlebell Swings
6 1 Arm DB Snatch each arm

D. 4 Rows
8 Push Press
6 Goblet Squats

Complete as many rounds as you can in 5 minutes. Rest two minutes then switch circuits and repeat.

Legs and Lungs

Did some strength moves to start: Assisted pull ups and Push Press

then...

50 Jump Squats

40 Goblet Squats

30 Kettlebell Swings

20 Lunge Jumps (each leg)

10 Tuck Jumps

25 Burpees with Push up

10 Tuck Jumps

20 Lunge Jumps (each leg)

30 Kettlebell Swings

40 Goblet Squats

50 Jump Squats