Max Effort

In today’s workout routine focusing on shoulders you will reach your max effort! We will be pushing some weight, so get ready, warm up and workout at your max effort!
Warm up:
- 3 sets of; 2 minute Jump Rope and 10 Medicine Ball Push Ups
Workout Routine:
- 4 seated dumbbell Shoulder Press
- 4 Front [...]

Full Body Freedom

Enjoy this full body workout that will leave you feeling free! Enjoy your freedom with this one…
Warm up: 10 minute indoor row, 5 minute jump rope
Workout:
- 20 Burpees
- 20 Jumping jacks
- run 400 meters
- 20 mountain climbers
- 20 walking lunges, Advanced = use 15 LBS dumbbells in each hand
- repeat the circuit 4 times. This [...]

Jump Rope

Today workout focuses on maintaining cardio for a 70% max heart rate and incorporating upper body with push ups. 
When was the last time you jumped rope? …and don’t say grade school! Jumping rope is a great way to keep your heart rate up and body moving. Try this workout today and you might [...]

P90X Legs

Today’s leg workout is a killer! Enjoy this free lower body workout that features P90X Plyometric movements from Michelle West, a P90x and Beachbody coach. Yes, you can have leaner stronger legs — work them out!
Warm up: jog 800 meters (2 laps around track)
Workout:
- Jump Squat (30 seconds)
- Run Stance Squat (30 seconds)
- Airborne Heisman [...]

Tabata

In today’s full body workout, we will work upper body and back first, then lower body with a Tabata workout (intense 20 seconds on, then 10 seconds off for 4 minutes)
Warm up: 10 minute jump rope
Workout:
- Tabata Pullups (use bands if needed) in 20 seconds do as many reps as possible and then take [...]

Tabata Training

Happy Friday! Looking forward to a beautiful weekend with my family   For our workout today, we are going Tabata style!  (intense 20 seconds on, 10 seconds off for 4 minutes)
Warm up: 10 minute jump rope, 25 push ups
Workout:
- air squats (no weight)
- Pullups (use bands if needed)
- burpees
- jumping lunges
- in 20 [...]

Back to School!

Yesterday on Facebook I posted this:
“If your last excuse just got on the bus to school, today is the day to start that fitness program!”
That’s right parents, it’s back to school and time to work out!
Warm up: 5 minutes jump rope, 5 min row, and 1 min alligator walk (xtra weight optional)
Workout:
- 400 [...]

100 Degree Legs

Today’s 100 degree workout will get your legs hot! …There’s nothing better than giving 100% in a summer workout to get your sweat and heat on!

Warm up: 5 minutes jump rope, and 2 sets of 25 crunches
Workout:
- Men use 135 lbs, Women use 65-95lbs (beginners use 45 lb bar)
- Squats 25 reps
- Run 800 meters [...]