Let’s take a gamble on today’s workout and play “Black Jack“! 

Warm up: 15 minutes of cardio on treadmill, bike or elliptical then 2 sets of 20 crunches, 10 walking lunges and 10 push ups

‘Black Jack 21′ Full Body Workout:

- 20 bench press reps  & 1 back squat
(both sets with weight; Men = 135 lbs, Women = 45-75 lbs, beginner = no weight)
- 19 bench press  reps & 2 back squats
(both sets with weight; Men = 135 lbs, Women = 45-75 lbs, beginner = no weight)
- 18 bench press reps  & 3 back squats
(both sets with weight; Men = 135 lbs, Women = 45-75 lbs, beginner = no weight)
- 17 bench press reps… and so on

- Go all the way down to 1 bench press and 20 squats… This is a killer workout!
- Beginners can do push-ups and air squats, no weight.
- Post your time and the weight that you used!

“Luck is a matter of preparation meeting opportunity.” – Oprah Winfrey

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Looking to increase size in your chest and build muscle? When you increase your weights, this is the best workout routine to achieve BIG results!

Warm up: jog 800 meters (2 laps around track) 10 minutes of indoor row

Chest and Back Workout Routine:

- Chest: Bench press & Back: Pull ups; Advanced add weighted belt, Beginners = do Lat pull downs instead

- 15, 10, 5, 3, 1 = these are the reps you will do for each exercise. Every new set go heavier on the weight (your max). If you fail to get the correct number you need to redo the set.

- Don’t give up! post your weights and time!

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Warm up: 400 hundred meter run (1 lap around the track)

Full Body Blast Workout Routine:

- 5 minutes pull ups
- 1 min break
- 5 minutes Body weight bench presses (Beginners = 45 lb bar to 1/2 your weight)
- 1 min break
- 5 Minutes deadlifts
- 1 min break
- 5 minutes Body weight back squats (Beginners = 45 lb bar to 1/2 your weight)

In these exercises do as many reps as you can in the 5 minutes time frame. Use the 1 min break to record your reps in each work out. 20 minutes of hell for a Full body blast! How many reps did you do?

Thought for Today: “Rest when you’re weary. Refresh and renew yourself, your body, your mind, your spirit. Then get back to work.” – Ralph Marston

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Warm up: jog 1 mile

Tabata Workout Routine:

- Exercise 1, Tabata Bench Press; do as many reps as you can for 20 seconds, 10 second rest, continue for 4 minutes.
Men 135 lbs, Women 65 lbs, Beginners 45 lb bar.
Scoring -- what ever your lowest rep in any of the eight rounds is that will be your high score. So if in one of the rounds you only do 5 reps then that will be your score for the workout.

- Indoor Row for 2k

- Exercise 2, Tabata Push Ups; hands should be under the shoulders (not a wide hand position) do as many as you can for 20 seconds, 10 second rest, continue for 4 minutes.
Again your lowest rep in any of the eight rounds that is your score for the round. Go to your knees if you have to.

- Post your score for the Bench and Push ups! Don’t give up!

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Warm up: jog 800 meters (2 laps around track), 2 sets of 20 push ups and 1 minute planks

Workout:

- Do each exercise 15 reps

1) Incline bench press; Adv = match your body weight, beginner = 40 to 60% of body weight
2) Flat bench press; Adv = match your body weight, beginner = 40 to 60% of body weight
3) run 400 meters (1 lap around track)
4) Ring dip (Use leg band or spotter, Beginners do tricep dips on the bench with your feet on the floor)
5) Push press; Adv = match your body weight, beginner = 40 to 60% of body weight
6) run 400 meters (1 lap around track)

- Complete 3 rounds for time

Ring Dips

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Warm up: 10 minutes of cardio (your choice) or Row 1k.

Workout:

- 10 Hang power cleans: Men 115 lbs, Women 45-75 lbs
- 10 Pull ups (use leg band if needed)
- 10 Diamond push ups or Body weight bench press
- 10 Kettle bell swings; 1.5 pood for men 1/2 pood for women
- Do exercise 10 times no rest in between exercises. After you complete one full circuit, rest 1 minute and repeat. You will do a total of 5 rounds or 50 reps of each exercise.

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Warm up: 800 meter run (2 laps around track)

Workout:
- 25 reps bench press; Men 135 lbs, Women 45-75 lbs
- 25 crunches
- 5 rounds for time and post!

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Each new day is a new challenge.  The challenges from yesterday are complete… The only easy day way yesterday. Face today’s challenges and conquer them!  Super set me!

Warm up: 10-15 minutes of elliptical machine

Workout Program:
- 12 to 15 reps Bench Press, or seated press (Men & W use body weight, beginners half of body weight)
- 25 push ups
- 30 second rest
- 12 to 15 Lat pull downs (in front to chest)
- 12 to 15 seated row (keep abs tight and back straight)
- 30 second rest
- repeat circuit 4 times

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Warm up: 800 meter run (2 laps) 10 push ups, 10 crunches

Workout:

- 5 Body weight Bench press (beginners 65 lbs or higher)
- 10 air squats
- 5 pull ups (use leg band if needed)
- 10 lunges
- 10 Diamond push ups
- 10 full body sit ups (or ‘jack knives’)
- You have 20 minutes to repeat, do as many rounds as you can of the circuit! Post your rounds!

Quote for Today:
“If you wish to find, you must search. Rarely does a good idea interrupt you.”
- Jim Rohn

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Warm up: Run 800 meters (2 laps) or row 1000 meters; 10 push ups, 10 box jumps, 10 air squats, 10 sit ups, and 10 pull ups!

Workout: This one is for 19 years:
- 19 air squats
- 19 kettle bell swings (Men use 2 pood)
- 19 bench press (use your own body weight, beginners use 1/2)
- 19 power cleans (adv use your own body weight, beginners use 1/2 or if unskilled in cleans repeat 19 air squats)
- 19 shoulder presses
- 19 crunches
- 19 calories burned on the rower
- 19 dead lifts (use your own body weight, beginners use 1/2)
- 19 lunges (bar optional)
- 19 pull ups (use band when needed)
- 19 crunches

“There is no feeling more comforting and consoling than knowing you are right next to the one you love.”

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