Strong. Fast. Built to Last.

07/18/2011

MONDAY WORKOUT

Warmup:Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by 3 rounds of 20 Lunge Steps (10/leg) and 10 Jump Squats.

Workout: Alternate between squats and pushups for 20 minute using the following protocol

Minute 1: Perform 45 squats

Minute 2: Perform X Pushups.

12/18/2011

SUNDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 Pushups, 10 Squats, 20 Grasshoppers (each leg counts as ½ rep)

Workout: Complete the following sequence 4 times as quickly as possible

Run 0.25 miles

15 Pushups

30 Step-ups/Box Jumps)

Post time to comments.

03/10/2011

THURSDAY WORKOUT

For as long as you can, perform the following sequence of movements every minute on the minute.

10 Jump Squats 

5 Pushups

10 Frog Jumps

The remaining time each minute is for yours to rest.  The goal is to get through a minimum of 10 minutes. If the reps are too high, cut them to 7-3-7.

BURPEE CHALLENGE DAY #10

20 Burpees today!!!

07/12/2012 - Partner Up!

THURSDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching      followed by 15 Pushups, 15 Squats, and 25 Jumping Jacks.

“Two heads are better than one!”

04/01/2013 - No foolin'!

 

The “AB”-RIL CHALLENGE begins today! Each day throughout the month of April, there will be a short core strengthening workout to be performed before or after the regular workout. The workout will change daily. The goal is to employ a variety of movements aimed at working our abdominal and lumbar regions to help generate a stronger, leaner and healthier midsection. As an added bonus, you might end up looking pretty hot in your swimsuit too!

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