Workout of the Week

Saturday August 8, 2020


This weekend’s workout is the Ultimate Challenge! Pick the level of your choice below, then complete the set of exercises below for the number of rounds assigned to your chosen level. Challenge yourself to go big! 

Choose Your Level: 

Advanced = 100 rounds 

Intermediate = 75 rounds 

Beginner = 50 rounds.  


1 Round = 1 Triceps Dip; 2 Lunges; 3 Walkout Pushups; 4 Froggers 


Monday, August 10, 2020


Total Body Burner!  

The temperature outside isn’t the only thing that’s going to be burning today!  

Complete each block for 5 minutes, getting as far down the rep count as possible — 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 for each exercise! 

Block 1  

Banded Squat with Dumbbell Press  

Bicep Curls 


Block 2  

Staggered Deadlift  



Block 3  

Sumo Squat to Lunge  

Tricep Kickbacks  


Block 4  

Banded Hip Bridge with Butterfly  

Chest Flys  

1 Minute Plank 


Tuesday,  August 11, 2020



If you missed it, Tuesday’s editions, are going to be a core-specific workout.  This will be the core workout for the next 4 weeks — this is week 4 so get ready for a new core workout next Tuesday. 

Complete each exercise twice through for a 10-minute core workout! 

30-second Plank kick-thru 

30-second Double crunch 

30-second Plank with shoulder tap 

30-second Alternating scissors 

30-second Rotating plank 

30-second Bicycle 

30-second Bear crawl 

30-second V-sit 

30-second Plank with knee to elbow 

30-second Bird dog 


Wednesday, August 12, 2020


Today’s workout is simple and to the point! Complete three rounds of the exercises below and see if you can beat your time with each round.

 45 second High Knees

10 Burpees

10 Push-ups

20 Alternating Lunges

20 Triceps Dips

15 Sit-up/Crunches

15 second Squat Jumps


Thursday, August 13, 2020


In today’s Pyramid Workout, we are starting at the bottom and working our way up.  Each level of the pyramid drops one exercise but adds 5 reps. 


25 Butt Kicks 

25 High Knees 

25 Mountain Climbers 

25 Burpees 

25 Star Jumps 

25 Froggers 


30 Pushups 

30 Plank Shoulder Taps 

30 Second Right side plank 

30 Second Left side plank 

30 Bird Dogs 


35 Reverse Lunges 

35 Upright Rows 

35 Hip Bridges 

35 Overhead Pullovers 


40 Bicep Curls 

40 Tricep Kickbacks 

40 Chest Flys 


45 Second Wall Sit 

45 Second V-sit Jab Punches 


50 Walking Lunges


Friday, August 14, 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)