Don’t Move!

Static Hold with Gradual release (about a minute) followed by 2 min of skipping for each:


Weighted squat with ½ curl

Side plank leg extension ®

Forward shoulder raise

Side plank leg extension (L)

½ Push Up

½ mountain climber ®

Lateral shoulder raise

½ mountain climber (L)

½ Calf raise and squeeze

Viking Conquest

Viking Conquest!!!

(Grab four dumbbells, two that are @10% of body weight each, two that are @ 25% of body weight)

Row up to Pillage-Worthy Land:

- 50 lawn mower pulls with lighter dumbbells each arm

Storm the Beach!!:

- Run 200m

Up the Cliff!!:

- 2 minutes of …. Step up/knee up each leg, then box jump 

Conquer!!!

- 50 ball slams

- 50 Dumbell swings (heavy dumbell)

- 50 dumbbell punches (with light dumbells)

Haul the Loot Down the Cliff:

- 50 lunges with heavy dumbbells

Haul the Loot Across the Beach

- 200 m farmer's carry heavy dumbbells

Escape!!:

- 50 lawn mower pulls with lighter dumbbells each arm

Push/Pull 400

Push/Pull 400 - for time

50 Curls (50 each side, 10% Body Weight per side)

50 Goblet Squats (10% Body Weight per side)

50 Upright Rows (10% Body Weight per side)

50 Push-ups

50 Body Rows

50 Dumbbell Shoulder Press (10% Body Weight per side)

50 Wall Balls

Medusa!

Medusa’s Challenge

 Run 15 minutes

 Perform 1 minute of each exercise, with 10 seconds rest in between:

 push-ups

 curl-up

 inverted pull-ups

 planks

 squat jumps

 jump rope

(3 times through)

Jack Attack!

JACK ATTACK!!!!


Repeat this 3 times, using a weight you can lift within the desired range:
10-15 reps each:
Alternating backward barbell lunge
Alternating dumbbell chest press with overhand grip
Alternating incline dumbbell row with neutral grip
Back extension on machine with arms across chest
Cable lat pull-down with underhand grip
Alternating Bench arm wrestles
Alternating dumbbell bicep curls
Seated 1-arm dumbbell tricep extension
Bridge and leg curl on stability ball
V-Sit
Dead bug
Turkish Get Ups

Hurts for Days!

Hurts for Days

Grab two dumbbells that have a combined weight of @ 1/3 total body weight

For each of the following exercises. complete ten reps, then nine reps, then eight reps and so on until you reach and complete one rep, allowing 20 to 30 seconds of rest between sets.  Adjust rest and weight according to ability.

1) Alternate Curls

2) Shoulder Press

3) Squats

4) Dumbell Pushups

5) Floor Sweepers

6) Calf raises

7) One dumbbell behind back triceps extension

8) Bent over rows, each arm in unison

This comes to about 456 reps if you count each side of the floor sweepers as only half reps.

Happy New Year!

Happy New Year.  Now do 400 reps. 

Repeat 4x

10 alternate curls each arm (20 total)

1 Minute Plank

10 Dumbbell Pushups

10 Crunches (one Dumbbell)

10 Squats with Dumbbells

10 Tricep Donkey Kicks each arm (20 total)

10 Shoulder Raises

10 Side Bends Each Side (20 total)

….then you owe yourself 30 minutes of cardio. Skip, Run, Stair Climb, Bike….whatever.

Track Attack!

Track Attack

Run 1600m

 10 Burpees

Run 1200m

10 Burpees

Run 800m

10 burpees

Run 400m

10 burpees

To increase complexity, start with 2000m, 10 burpees and then continue downward in distance.

To really increase complexity, do 20 burpees instead.

Buckley's - It tastes bad but it works

Max Reps Each Station for 1 Minute - 10 seconds transition time

Station 1: Burpees 

Station 2: Tire Flips

Station 3: Pull Ups

Station 4: Mountain Climbers

Station 5: Two Man Tire Squats

Station 6: Skips

Station 7: Knee Ups

Station 8: Alternating Lunges

Station 9: Side kick planks

Station 10: Arm Curls

Station 11: Goblet Squats

Station 12: Crunches

Station 13: Jumping Jacks

Station 14: Box jumps

Station 15: Shoulder Press

Bodyweight Punishers

Bodyweight Punishers

Max reps for each of the following for one minute, ten second rest:

- push ups

- chin ups (then jumping chin ups if failure occurs before one minute)

- bench dips

- leap frog jumps

- eight count body builders

- plank (no reps, just tension!)

- wall sit

Repeat until you know that you're done.  

Attack-tical!

Attack-tical!!

Single Medicine Ball Push Ups alternating hands, 50 reps

Diagonal Plate Chop 50 reps, 25 each side

Hanging Leg Raise 50 reps

Burpees (no push up) 25 reps

Squats + Toes Raises 50 reps

Supermans 50 reps

Eight Count Bodybuilders 25 reps

Jumping Chin Ups 25 reps

Shoulder Raises 25 reps, each barbell 10% bodyweight

Standing Jumps 25 reps

Ribbons 25 reps 

TOTAL

400 reps

Adams Family Special

Adams Family Special

50 walking lunges

50 push ups

50 sit ups

50 squats

50 bench dips

25 jumping chin ups

25 burpees

50 kettlebell swings

50 one-arm dumbbell snatch (25 each arm)