March 2017

Week 1 AB-ril Challenge Workouts! 04/01 - 04/08/2017

Here is the first week of AB-ril Challenge Workouts for 2017!


#1: 3 Rounds:

40 seconds X-Situps

20 seconds REST

#23 Rounds

30 seconds T-Plank Rotations

30 seconds REST

#3: 4 Rounds

20 seconds StrongFirst Plank

10 seconds REST

#4:  2 Rounds

30 seconds Side Plank (left)

15 seconds REST

30 seconds Side Plank (right)

15 seconds REST

#5:  Complete as quickly as possible

35 V-ups

#6: Complete as many rounds as possible in 5 minutes

Sprint 50 yards

8 Russian Twists (per side, use 1 weighted object)

#7:  Complete 3 rounds of the following

30 Scissors (per leg)

#8: 4 minute Tabata (20 seconds WORK, 10 seconds REST)

Plank with Shoulder Taps

03/31/2017: Final Workout for March!

#strongwomen lead the way for #stronggirls to follow! Erin (@purdye) doing some kettlebell deadlifts with #lillymugs. Lilly loves coming to the gym and doing whatever Miss Erin is doing!

Workout #89 of 365  (2017)  

The Annual AB-ril Challenge Begins on Saturday!

Looking to tighten up that midsection (FEEL better), build a stronger trunk (MOVE better), and put your body in prime position for that summer swimsuit (LOOK better)? 

If so, the AB-ril Challenge is for you! The AB-ril Challenge has been an event of legendary proportions for Smugs Fitness members and followers all over the globe! 


Beginning April 1st and continuing through April 30th, the AB-ril Challenge workouts for each week will be posted to the Smugs Fitness Blog on Sunday night by 8:00 PM (

The first week of workouts will be released on the blog at 8:00 PM on Friday, March 31st, so you can hit the ground running on April 1st! You are encouraged to complete one workout each day, but fear not if you miss a day, you can always do it at a later time during the Challenge as long as it is done prior to 11:59 PM on April 30th.

Sign up for the AB-ril Challenge here and use the Google Sheet to track your results.

Snap pictures and take videos of you doing the AB-ril Challenge Workouts. Tag us on Facebook, Instagram, and Twitter @smugsfitness using the tag #abrilchallenge!

03/30/2017: Kettlebells and Kardio!

The Half Kneel Windmill is an awesome movement for your mobility and strength. Incoporate it into your warmup, workout or mobility practice each week. Adam is looking super strong and flexy in his Half Kneel Windmill!

Workout #89 of 365  (2017)  

03/29/2017: Kettlebell Workout!

Duck, Duck, Goose! it an early Easter Egg Hunt?

Workout #88 of 365  (2017)

03/28/2017: Looks like some "cardio" today!

Some lateral work with one of my soccer players. Too many times we see and ACL tear disrupt an otherwise promising high school / college career. Lateral work will assist in keeping players strong through the hips / glutes, while putting their knees through the movements they experience during a game or practice. Teach them while they are young! 

Workout #87 of 365 (2017)

03/27/2017: Bodyweight Workout for Monday!

Workout #86 of 365  (2017)


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching

03/26/2017: Getup and Swing...Sunday Sauce!

First day working the Getup...Aleta looking great!

Workout #85 of 365  (2017)

03/24/2017: Dumbbell Workout

This crew...killin' it!

Workout #83 of 365  (2017)