Strong. Fast. Built to Last.

03/23/2011

WEDNESDAY WORKOUT

Location: Track

Equipment: PVC Pipe, Jump rope

In 20 minutes complete the following in order:

100 jump rope skips

80 Overhead Squats

60 Situps

40 Burpees

then...In the remaining time run around the track as many times as possible. Your score is the number of laps you complete.

BURPEE CHALLENGE DAY #23:

46 Burpees!  At least the first 40 will be completed during your workout today!

 

 

12/03/2012

 

REMINDER: Sign up for the Bedford Dasher 5 K this weekend. The race benefits the Bedford School and all participants receive a long sleeve holiday shirt. Sign up for the race here!

MONDAY WORKOUT

12/15/2011 - On the first day of Christmas...

THURSDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 Pushups, 10 Squats, 30 Jumping Jacks, and accumulate 2 minutes of plank.

Workout: “The 12 Days of Christmas…Smugs3 style!”

06/22/2011

WEDNESDAY WORKOUT

Warmup: Jump rope for 3 minutes working on single skips, double skips, and one footed skips.  Perform dynamics stretches followed by 15 situps, 20 lungesteps, and 10 squats.
 

Cover as much ground as possible in 20 minutes using the following sequence:

Run 1 minute

Perform 20 squats

10/16/2012 - Lungbuster!

TUESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching       followed by 10 Pushups, 10 Squats,  and 30 Jumping Jacks.

“Here’s you cardio…with a side of cardio!”

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