Thursday, May 24, 2012


Hey Everyone,

Well here you go for tomorrow morning... This will be your last outdoor workout as Monday Morning will be at Creative Conditioning 970 Brazier St! Make sure to bring the usual with out as many layers. This will be the first official morning workout there and I am looking forward to it!

But for tomorrow you are still on your own and stuck outside...

1 Lap warm up around the park ALL TOGETHER. Go at an easy so you can talk while running...

2nd lap its every woman for herself! Push yourselves on this lap.

Starting behind the pavilion with your water and gloves for some more running fun.
1 Lap 15 Burpees
1 Lap 10 Burpees
1 Lap 5 Burpees
1 Lap 30 Push Ups
1 Lap 20 Push Ups
1 Lap 10 Push Ups

Core Work out in front of the pavilion.

Dead bug 30/side
Plank 2 minutes
Bicycle 1 minute
Crunches (elbows and knees coming together each rep) 30 reps
side bridge 1 min/side
Oblique crunches 30/side

And thats all ladies... Have a great workout.


P.S. for those of you not following the blog take 5 freakin minutes and sign up as a follower ;-)p

Tuesday, May 22, 2012

Wednesday May 23rd

Warm up 1 lap of the park.

2nd lap of the park TT (Time Trial) Record time

15 Burpees
15 Air squats (Ass to the ground)
15 Push Ups
15 Box Jumps
15 Dips
15 Tuck Ups (squat down jump as high and explosive as you can and bring your knees up to your chest)

As many rounds as possible in 25 Minutes!

Finish off with 5 min of core from Plank/Side bridge position. DONT DROP!

Use any combination you choose but stay up

Plank, Side bridge, Knees to elbows, Oblique crunch from side bridge, X-C Ski, Opposite knee to elbow, Push ups, Leg abduction HAVE FUN WITH IT!

The gym is almost done. One more inspector to impress. Cross your fingers. I hope we can be inside this friday!


Thursday, May 17, 2012

Friday May 18th

Warm Up

30 Jumping Jacks
30 Air Squats
30 Mountain climbers
30 Squat Jumps
5 rounds of all four exercises.

Running 1 lap of the park (1.2 Miles)

Incline sprints at the foot of the bridge to the top x 10 Easy Jog on the way down.

Main Sets...

Set 1
10 Burpees Every Minute on the Minute for... 10 Minutes ;-) (Do it with a smile and it will feel easier)

Set 2
20 Hip Hikes (Per leg)
20 Deep Squats
20 Dips
20 Reps of Lateral Bounding
20 Sit Ups
As Many rounds as possible in 10 Min (Once again doing it with a smile makes it feel easier)

Enjoy the park as you are almost out of there.


Tuesday, May 15, 2012

Wednesday May 16th

Hey morning crew. Here is your workout. I am off the rest of the week in the morning to get some recovery before things explode next week, Enjoy...

Warm Up

Running 1 lap of the park (1.2 Miles)

Mixed Skipping 5 min

10 min double unders
1 minute on 30 seconds rest between sets. Count your double unders for each minute and write it down during the 30 second rest. Add up your numbers at the end for a total of...

Descending set 10 reps down to 1
10 Burpees (full burpees)
10 Air Squats
Superset the two until you hit one rep as fast as possible.

Same descending reps 10 down to 1
10 Dips
10 Box Jumps
Superset the two until you hit one rep as fast as possible.

Stretch out and have a coffee!


Thursday, May 3, 2012

Friday Morning's DW 5-04-12

Friday Morning DW May 3rd 2012

1.2 Mile run @ Start of workout, 25 Min Mark and 50 Min mark

Between Lap 1 and 2 as many sets as possible
10 Burpees
20 Dips
30 Squat Jumps
40 Mountain Climbers
50 Air Squats

Between Lap 2 & 3
10 Pike Push Ups
20 Box Jumps
30 Modified Burpees (No Push up)
40 Sit Ups
50 Lunges (alternate 25/leg)

Finish with a final lap... When you hit the 25 min mark and the 50 Min mark no matter what set/rep you are on take off on that run!



Tuesday, May 1, 2012

Wednesday May 2nd Daily Workout

Here is Wednesday Mornings park workout.


Warm Up with 10 min Mixed skipping

3 Rounds of
15 Partner Resisted Push Ups
15 Single Leg Squats
15 Full Chest to ground Burpees

5 Min Mixed Skipping
3 Rounds of
15 Dips
15 Single Arm Partner Rows
15 reps of Lateral Bounding (15/leg 30 total)

5 Min Double Unders
3 Rounds of
15 Box Jumps
15 Air Squats
15 Reps of Lateral Bounding (15/leg 30 reps total)

5 Min Double Unders then finish up with a lap of the park ;-)