Workout of the Week

Monday, May 25, 2020

In memory of Navy Lieutenant Michael Murphy, who was killed in Afghanistan on June 28, 2005, show your support for those in our military who have made the ultimate sacrifice by doing one of the below workouts. 

Murph

1-mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

or

Mini-Murph

1/2-mile run

50 pull-ups

100 push-ups

150 squats

1/2- mile run

 

Tuesday, May 26, 2020

Add One Workout for Strength!  

Today’s workout of the day starts with burpees and adds on an additional exercise with each round. It’s a tough one, but we know you can do this! 

Run up and down your street — 1 time  

10 Burpees  

 

Run up and down your street — 1 time  

10 Burpees  

20 Pushups  

 

Run up and down your street — 1 time  

10 Burpees  

20 Pushups  

30 Crunches  

 

Run up and down your street — 1 time  

10 Burpees  

20 Pushups  

30 Crunches  

40 Squats  

 

Run up and down your street — 1 time  

10 Burpees  

20 Pushups  

30 Crunches  

40 Squats  

50 Lunges 

Walk it out and do some stretching and you’re all done! 

 

Wednesday, May 27, 2020

Bodyweight & Burpee Madness! 

That’s it, we’ve gone over the edge with burpees this time! We just said we wanted you to focus on mental wellness and here we are throwing burpees at you. Well we know they are tough, but they are also great exercise. So have some fun with these burpees and just do your best! Today’s workout includes just three exercises that use your bodyweight for a tough workout. The fun part is that with each round you get to COUNT DOWN and do one less of each exercise. 

Let’s get started!
10 Burpees; 10 Pushups; 10 Crunches
9 Burpees; 9 Pushups; 9 Crunches
8 Burpees; 8 Pushups; 8 Crunches
7 Burpees; 7 Pushups; 7 Crunches
6 Burpees; 6 Pushups; 6 Crunches
5 Burpees; 5 Pushups; 5 Crunches
4 Burpees; 4 Pushups; 4 Crunches
3 Burpees; 3 Pushups; 3 Crunches
2 Burpees; 2 Pushups; 2 Crunches
1 Burpee; 1 Pushup; 1 Crunch 

YOU DID IT! For the record, we knew you could! 

 

Thursday, May 28, 2020

Partner Workout  

This is a great workout to do with a child or a significant other! Get everyone moving.  First, decide who is partner A and who is partner B.  Then check out the demo to get started!

Partner A ⁠— Renegade Rows ⁠— 30 Total
Partner B ⁠— Plank Hold until partner is done
Switch ⁠— A becomes B and B becomes A

Both Partners ⁠— 1 Minute of Jumping Jacks 

Partner A ⁠— Pushups ⁠— 20 Total
Partner B ⁠— Wall Squat until partner is done
Switch ⁠— A becomes B and B becomes A

Both Partners — 1 Minute of Touchdown Squats

Partner A ⁠— Squat to Bicep and Overhead Press ⁠— 30 Total 
Partner B ⁠— Mountain Climbers until partner is done
Switch ⁠— A becomes B and B becomes A

Both Partners ⁠— 1 Minute of Planks Pops

Partner A ⁠— Right Leg Reverse Lunge to Curtsy Lunge ⁠— 20  Total
Partner B ⁠— Right Side Plank until partner completes 10 reps and then switch sides
Switch ⁠— A becomes B and B becomes A

Both Partners ⁠— 1 Minute of Baby Froggers

High five our partner because you are all done! 

 

Friday, May 29, 2020

Cardio and Core For Time – try to beat your time from last Friday!

Walk/Jog/Run 2 laps around the block (approximately 5-10 minutes)

60 Bicycles

30 Double Crunches

60 Flutter Kicks

30 Toe Touches

1-minute Plank

Walk/Jog/Run 2 laps around the block (approximately 5-10 minutes)