Warm up: 10 walking lunges, 10 air squats, 20 sit ups, x 2 rounds then run 400 meters at 60%

CrossFit Workout Routine:

- Body weight squats (round to the nearest 5 LBS, beginners 50% of your body weight on the bar or less. Remember an Olympic bar weighs 45lbs) Back Squat; hold the bar behind the head

- Pull ups

- Do both each round. Here are the reps: 21, 18, 15, 12, 9 6, 3, 1

This is a timed event. Post your time!

Here’s a pic of  Jason Khalipa, a tough condender at the Crossfit games. For more CrossFit workouts find a CrossFit affiliate near you and be a part of the CrossFit family. You will be in for some of the best workouts of your life!

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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

To share this workout with a friend, click on the links below

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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:

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For this circuit workout, aim to do it 3 times with just 60-90 second rest periods. Remember complete the ENTIRE workout before resting… rest and do it all over again (and again)!

Warm up: 2 minute jog, 10 push ups, 20 body weight squats

Workout Routine:
1.  Walking Lunges 18-20 reps
2.  Pull-ups (decline push-ups if pull-ups not an option)- As many as possible
3.  DB deadlifts 15-18 reps
4.  Hanging leg raises 10-12 reps
5.  Squat jumps 12-15 reps
6.  Dips 12-15 reps
7.  Bicycle crunches 50 reps

You will definitely feel your heart rate go through the roof! And your muscles will be killing you, in the best ways of course

If you liked this workout find out more about me, Taylor Ryan, at my women’s fitness site or check my blog, Fitness Strength Training to get my 4-Free Videos on women’s weight training!

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Folks, it is possible to get in that kind of shape and you don’t need a lot! Just dedication, drive and a “I’m not going to quit” attitude.  He did the 300 workout and he didn’t give up.  Here are the exercises below. This new year, take on the 300 challenge with me!

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

300 Workout Routine:

- 25 Pull ups (Beginners use a leg band)

- 50 Dead lifts; Men 135 lbs, Women 65-95 lbs

- 50 Push ups

- 50 Box Jumps; Advanced at least 24″

- 50 Floor Wipers; Men 135 lbs, Women 65-95 lbs

- 50 Single Kettle bell Clean and Press; Advanced at least 36 lbs

- 25 Pull ups (Beginners use a leg band)

- Total Repetitions is 300. Beginners may need to modify the reps. Post your time, modification (if any) and your reps!

Don’t give up!

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As a San Francisco 49er fan myself, this image known as ‘The Catch’ brings back good memories of the NFC Championship game on January 10, 1982 and the win by Dwight Clark.

With less than a minute left, the 49ers were down one touchdown and an extra point away from taking the game from the Dallas Cowboys. Six yards from the end zone Joe Montana took the snap, rolled right and as he was being charged by the defense, sent the ball to the back of the end zone where the secondary receiver, Dwight Clark, leaped higher than he ever had or ever would again, snatched the high pass, briefly lost control, regained it . . . and then we all witnessed… touchdown!

This football moment also reminds me of what my old coach used to say:
“Fatigue Makes Cowards Of Us All”

Warm up: jog 400 meters, 50 sit ups, 25 pull ups

Workout:

- 2 minutes of burpees

- Run 200 meters do 30 push ups

- Broad Jumps 200 meters, do 30 push ups

- Do this cycle 4 times as fast as you can and post your time! Beginners scale as needed. (example: cut cycles in half or reps in half)

After this workout I want you to repeat what my old coach used to say…: “Fatigue Makes Cowards Of Us All!”

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Warm up: 5 minute row, 25 push ups, 25 sit ups,  25 pull ups (use leg band if needed)

Workout:

- Row 1000 meters (keep abs tight and back straight)

- 3 minutes of burpees with a 2 minute rest, repeat 3 times. Max effort, post the total number when completed.

- Row 1000 meters (keep abs tight and back straight)

- If you are a beginner you need to scale this workout. Example 2 minutes of burpees and a 2 minute rest x 3 rounds.

After this workout I want you to repeat what my old coach used to say: “Fatigue Makes Cowards Of Us All!”

• Celebration Bootcamp Jump start your morning with a fitness workout at Celebration Bootcamp. Now this is the fast way to get into shape quickly for the summer months ahead. You can find Celebration Bootcamp classes mornings right across from the main pool area at the main clubhouse in downtown Celebration. Enjoy the group for......
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Warm up: Indoor row for 1k, or your choice of cardio equipment for 10 minutes, 1 minute planks

Chest Workout Routine:

- 10 Hang power cleans: 85 -- 115 LBS men, 45 -- 65LBS women (Don’t know how to do a hang power clean? Beginners = rest a light bar across chest with arms crossed and do front squats)

- 10 Pull ups, one hand overhand one hand underhand grip and switch off (use leg band if needed)

- 10 Diamond push ups

- 10 Bench Press reps, 60% of your max lbs

- 10 Standing Cable Flyes

- Do each exercise 10 times with no rest in between exercises. After you complete one full round, rest 1 minute and repeat. Do a total of 5 rounds or 1 round of 50 reps of each exercise.

The word today is = effort! We use this word a lot around my house. Always put your best effort in and the outcome will be what it is.

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This is a serious competition prep workout that the fitness professionals use. …Think YOU can do it??  Try and tell me what you were able to do! Beginners can split the workout up into separate days.

Workout:

LEGS:
10 squats alternating with 10 jump squats no weight all the way to 50 no break
Planks up on hands with 20-30 alternating knees touching to same side elbow
REPEAT squats and abs 2 more times adding 10 pound weights 2nd and 3rd set of squats 10 Power lunges and 10 burpees holding weights
Straight legged dead lifts 8-10 reps with heavy weight
Hanging leg raises
3 SETS EACH BACK TO BACK

CHEST:
Plyo push ups: with 2 step risers, place them 2 feet away from each other, get in push up position with hands on steps, with power bring hands down to floor landing in a push up, on the way up, walk hands up or push up with power landing hands on steps
Bicycles 20 reps, crunches 20 reps
3 SETS EACH

BACK:
Inverted pull up rows at smith machine
Dumbbell pullovers on ball
Plank on ball with alternating knee taps on ball
3 SETS EACH

SHOULDERS:
10 front raises, 10 lateral raises, 10 overhead press bringing arms all the way down and up
Planks on hands knees to elbows 20-30 reps
3 SETS NO REST BETWEEN SHOULDER EXERCISES

ARMS:
Chin ups
Triceps pushups on medicine ball
3 SETS EACH

Thanks Angelique for the awesome full body workout! Good luck in all your future competitions!

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