September 2016

10/01/2016: Running Endurance Pyramid!

Don't forget AB-tober has begun! If you aren't signed up, check out this POST and contact Coach Sam!

Workout #271 of 366 (2016)

09/30/2016: Mountain Climbers, Kettlebell Swings and Goblet Squats!

Yen L. (BMS) looking strong in her Smugs Fitness Tank while on vacation in Oslob Cebu, Philippines! She also transitions seamlessly into happy hour with her Smugs Fitness water bottle handy to stay hydrated in between delicious frozen concoctions.


AB-Tober starts tomorrow! To review the information and see how it works this year, head over to the Smugs Fitness BLOG.

The AB-Tober Challenge 2016

AB-Tober Challenge 2016

The warm weather is subsiding, pumpkin spice is all the rage and jack-o-lanterns are starting to spring up on doorsteps! For Smugs Fitness enthusiasts, the month of October also means something very special…It’s AB-TOBER CHALLENGE time!


During the month of AB-Tober, there will be a short, core -focused workout to be completed everyday in addition to the Free Daily Workout posted each day. Don’t worry if you miss a day or two. You will have the entire month to get them all completed.

Each Sunday night in October, the AB-Tober Workouts for the whole week (Sunday – Saturday), will be released via the Smugs Fitness Blog. ( We’ll track your progress via a Google Sheet once you are signed up for the challenge.

To sign up, email Coach Sam (sam(at) You can sign up at anytime during the month.  

*NOTE to Woodward Academy Employees:

Please sign up through the Cooleaf website  ( and I will extract your information and get you set up on the Google Sheet. You’ll also receive 50 Cooleaf Points for completing all 31 Ab-Tober workouts!


1. You will build a STRONGER MIDSECTION!

2. You will improve your stability when performing other movements!

3. Everyone who completes all thirty-one (31) AB-Tober workouts will be entered into a random drawing to receive one (1) of two (2) Smugs Fitness Swag Bags filled with Smugs Fitness gear including the newest Smugs Fitness Hoodie, Smugs Fitness Headband or Beanie Hat, and Smugs Fitness Water Bottle, to name a few items.

(Please note: Hoodies, Headbands, and Beanie Hats are also available for purchase via Pre-order during the last week of October)

4. You will become STRONGER!

To get you primed and ready to rock some October Abs, here are the first two AB-Tober Workouts!


40 seconds Plank


Complete as many rounds as possible in 3 minutes:

5 V-ups

10 Mountain Climbers (each leg is 1 rep)

Looking forward to a great month with you all!
Coach Sam (Smugs)


09/29/2016: Kettlebell Swings and Core Work!

The Woodward Academy English Department is super excited about today's Boot Camp session! The Grahaminator looks on as Lorri H. covers her eyes, clicks her heels together and softly whispers, "there's no place like home, there's no place like home..."

Workout #269 of 366 (2016)

09/28/2016: Dumbbell Workout or Bodyweight Workout! You get to choose!

This lady right here is wearing a shirt that is totally accurate! We meet at zero dark thirty and she gives it her all every session. She broke her toe last week, but broken toe and all today, she was still here to get her swole on! By "swole", we mean 7 pounds of lean muscle gained in the last two months! Awesome work, Megan! (Please note..."at zero dark thirty, there is no reason to take a picture of someone's face" - Megan)

ROW-Tober: It's coming...Who's in?

The ROW-tober Challenge

Back by popular demand, the ROW-tober Challenge kicks of this Saturday, October 1st and runs through 11:59:59 PM on October 31st.

The rules of the challenge are simple:

1. Pick one of the following target distances (goal) to row within the month of October.

ROW-Tober Rookie: 75,000 meters

ROW-Tober Returnee: 150,000 meters

ROW-Tober Renegade: 250,000 meters

2. Row, Row, Row, your Erg...! (until you hit your goal)

If you're interested in participating, email Coach Sam or leave a message on the Smugs Fitness Facebook Page. Anyone who completes their goal wins a Smugs Fitness Swag Pack!

Rowing begins at 12:00 AM on October 1st!

09/26/2016: Bodyweight Workout - Pushups, Squats, Situps, Lungesteps, Sprint!

Lilly rocking Daddy's Smugs Fitness Hat up Stone Mountain on Saturday!

Workout #266 of 366 (2016)

09/25/2016: Getups and Swings!

Smugs Fitness enthusiast, Chris Roames (New Jersey!), sent in this awesome picture from his hike out at Red Rock Canyon! Looking awesome in that Smugs Fitness shirt, Chris!

Workout #265 of 366 (2016)