Full Body Workout Routine:
- do each animal exercise for a distance of 50 meters (beginners 25 meters) (beginners will need to scale and modify the crawl and walks)
- Alligator crawl
- Bear walk (adv; use kettle bells)
- Bunny hop
- Crab walk
- Duck walk
- complete 5 rounds, beginners 3-4 rounds. Post your time and how many rounds you did!

“…The answer is simple:  Practice Wellness”

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You can do this workout every third day to stay conditioned.  It’s a simple workout that really challenges the chest, back and arms.   It’s a pyramid type routine.  In it, we do 2 push-ups for each pull-up.  The goal is to see how high you can get your reps.   Because you’re dropping for push-ups and jumping up for pull-ups, your heart rate will jump as well!

Start by doing one pull-up followed by 2 push ups.  After that, each number doubles until you’ve maxed out your upper body.

Pull-up, Push-Up:

• A Quick 20 Minute Memorial Day Workout Don't Succumb to the Memorial Day Binge Memorial Day is right around the corner. With that comes the beer, hot dogs, juices, and the burgers. Some people might have already started the partying on Friday and extended it into a weekend party/food fest. I can envision the BBQ's blazing and......
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The right leg and butt exercises; like lunges and squats, can make a difference and help you get those buns of steel!  Don’t think a nice round butt is coveted? Take a look at this ad from Nike!

Warm up: 15 minutes on elliptical or stair-master at level 8-10

Butt Workout Routine:

- 20 Jump squats

- 20 Plie sumo squats

- 20 Jumping lunges (scissor jumps)

- 20 One leg squats

- 20 Burpees

- Do 3 full sets with a 2 minute rest period in between rounds. Post your time and reps!

- For beginner’s scale this workout. Ex: 3 sets of 5 each or 2 sets of 10 each.

• Simple and Serious Resistance Band Workouts Most people know what resistance bands are, but do not realize how effective these exercise tools can actually be at building strength and helping to work off weight. How can a series of rubber tubes or bands actually do anything, right? It is time to lose this attitude because resistance......
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Warm up: jog 800 meters (2 laps around track)

Workout:

- Jump Squat (30 seconds)

- Run Stance Squat (30 seconds)

- Airborne Heisman (30 seconds)

- Swing Kick (60 seconds)

(30 Second break then Repeat Circuit 4 times)

Cool Down Stretch: Easy Jump Rope, Slow Marching with Low Kicks, Wide Leg Bent-Over Hamstring Stretch, Downward Dog with Calf Stretch, Quad Stretch.

Word of the Day:

Self Determination = choice of one’s action without external compulsion. What gets you self motivated?

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This is the ‘Chrissy’ kettle bell workout, and no doubt it’s full body conditioning that will boost your metabolism too….Are YOU ready?!

Workout:

30 Burpees
20 Kettle Bell swings

25 Burpees
25 Kettle Bell swings

20 Burpees
30 Kettle Bell swings

15 Burpees
35 Kettle Bell swings

10 Burpees
40 Kettle Bell swings

5 Burpees
45 Kettle Bell swings

Advanced = burpee exercises are done with a high knee jump
Beginners = burpee exercises can be done without the jump

- How long did it take you to finish the workout? Post your time! (specify Beg or Adv)

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Warm up: 10 minute jog on treadmill or track, 2 sets of 25 crunches, 2 sets of 25 push ups

Workout:

- 20 floors on the stair master
- 5 floors side step “  from the right
- 20 floors ”
- 5 floors side step ” from the left

(and repeat)

- 20 floors on the stair master
- 5 floors side step “  from the right
- 20 floors ”
- 5 floors side step ” from the left

- Complete a total of 100 floors (equals 2 miles) beginners can modify to a total of 60 to 80 see how long you can go!
- How long did it take you to complete 100 floors? …Post your time!

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Warm up: 10 minutes on the bike, cross trainer, or treadmill, 10 lunges, 25 push ups

Workout:

- 20 Medicine Ball curl up
(Lie on the floor on your back with your knees bent 90 degrees and your feet flat. Hold a medicine above your head with your arms straight so the ball touches the floor. Quickly sit up by contracting your abs and forcefully thrusting the medicine ball ahead of as if performing an overhead throw in soccer (but without letting go). Keep your arms straight for the entire move. Lower yourself to the floor as fast as you can and repeat, touching the ball behind your head momentarily.)

- 20 knees to elbows

- 20 Wood chops (20 each side)

- 20 Leg Lift / Raises

- 30 second planks

- repeat the circuit 4 times. Post your time. Beginners do 10 reps instead of 20.

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I got this workout below from a buddy of mine who PT’s with the Army Rangers every week.  They’re PT is hard core but prepares them for the challenges ahead.  Training with the Army Rangers is no easy workout. This is just one of they’re daily workouts. Try it, its the real deal!

Warm up: jog 800 meters (2 laps around track)

Workout:

- 55 push ups, Max pull ups, 65 sit ups, 30 squats, jog 400 meters (1 lap around track)
- 45 push ups, Max pull ups, 55 sit ups, 30 squats, jog 400 meters (1 lap around track)
- 35 push ups, Max pull ups, 45 sit ups, 30 squats, jog 400 meters (1 lap around track)
- 35 push ups, Max pull ups, 45 sit ups, 30 squats, jog 400 meters (1 lap around track)

- for beginners, modify the reps. Ex: cut the amount of reps in half and use a leg band for assistance in pull ups… Don’t quit!

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Heather Frey

Today’s shoulder workout is from Florida’s own,  HEATHER FREY Owner, Founder and President of  SmashFit.

“The shoulder makes the arm I always say. So to get that 3-D effect you have to work all three heads. Hit them from the front side and back. This is a basic shoulder workout to get them popping.” – Heather

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

Workout:

- Universal Shoulder press – 10 reps gripped hands facing out. 10 reps gripped hands facing in

- Side laterals – 15 reps – 3 sets

- Front Lateral Raisies – 15 reps – 3 sets

- Rear Delt Raises – 15 reps – 3 sets

* If you’re new to working out, do only 10 reps and 2 sets.

Rear Delt Raise

Universal Shoulder Press

Side Lateral Raise

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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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