September 2017

09/30/2017: Running Workout!

Get outside and play!

Workout #271 of 365


The ABtober Challenge starts 10/1/2017! Who's in?

ABtober 2017!

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 ABTOBER CHALLENGE time!


During the month of ABtober, 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 ABtober 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, Coach Kory, or Coach JoAnna. 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 receive 2 Cooleaf points for each AB-Tober Workout you complete AND as an added bonus, if you complete all 31 workouts, you’ll receive an additional 50 points!


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 T-Shirt, Hoodie, and Smugs Fitness Headband/Beanie/Trucker Hat (your choice), to name a few items.

(Please note: Hoodies, Headbands, and Beanie Hats are also available for purchase via Pre-order)

4. You will become STRONGER!

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


20 seconds StrongFirst Plank


Complete as many rounds as possible in 3 minutes:

5/5 Sit Throughs

10 Situps

Looking forward to a great month with you all!

The Smugs Fitness Coaches!

09/28/2017: Kettlebells and other fun!


AB-tober is coming! Check the blog on Saturday for sign up info! It's fun and fast and will make that core kick some a**!

Workout #269 of 365

09/27/2017: Bodyweight Wednesday

Coach Joanna...SWING!

Workout #268 of 365

09/26/2017: Kettlebell EMOM!

Woodward Accademy PM Crew looking awesome!

Workout #267 of 365

09/25/2017: Bodyweight Workout!

It's coming...there's still time to sign up for the StrongFirst Tactical Strength Challenge hosted at Smugs Fitness!

Workout #266 of 365

09/24/2017: Getup and Swing!

Smugs Fitness supporter, Luis D. hanging out with Kirky at the Kirkwood Wine Stroll! Nice hat, Luis!

Workout #265 of 365

09/23/2017: Run!

Post workout bliss.

Workout #264 of 365

09/22/2017: Dumbbell Workout!

Father-Son bonding with Slederina.


Workout #263 of 365

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