September 2018

10/01/2018: Monday Workout!

Happy first day of October!  See our current group class schedule above, and remember that we're now offering an unlimited group class membership for $149.  We only have three spots left at this rate.

MONDAY WORKOUT

Workout #274 of 365 (2018)

ABtober Challenge 2018 Week #1: 10/1-10/7

MONDAY OCTOBER 1st

9 Rounds of:

10 seconds Hardstyle Plank

10 seconds REST

TUESDAY OCTOBER 2nd

Complete as many rounds as possible in 3 minutes:

5/5 Sit Throughs

10 Situps

WEDNESDAY OCTOBER 3rd:

3 Rounds

30 seconds Pushup-to-Plank

30 seconds REST

THURSDAY OCTOBER 4th:

For 4 minutes, alternate between the following two exercises

30 seconds Superman Hold

30 seconds Hollow Body Hold

FRIDAY OCTOBER 5th:

25 V-ups

SATURDAY OCTOBER 6th:

Accumulate 3 minutes of  T-Plank Rotations

SUNDAY OCTOBER 7th:

3 rounds:

20 Leg Lifts

30 seconds REST

 

The ABtober Challenge 2018 begins 10/01! Who's in?!?

ABtober 2018!

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!

AB-TOBER CHALLENGE RULES/INFORMATION

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. (http://smugsfitness.com/blog). We’ll track your progress via the Google Sheet below once you are signed up for the challenge.

ABtober Google Sheet Tracker

To sign up, simply add your name to the sheet above and start tracking! If you have questions, email Coach Sam or Coach Kory You can sign up at anytime during the month.  

*NOTE to Woodward Academy Employees:

Please sign up through the Cooleaf website (www.cooleaf.com) also! 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 40 points!

THE INCENTIVES

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 WIN one (1) of two (2) Smugs Fitness Swag Bags.

4. You will become STRONGER!

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

MONDAY OCTOBER 1st

9 Rounds of

10 seconds StrongFirst Plank10 seconds REST

TUESDAY OCTOBER 2nd

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!

09/30/2018: Sunday Get-ups and Swings!

Check out Gwen's PR deadlift!

Workout #273 of 365 (2018)

09/29/2018: Saturday Running Workout!

Coach Sam introduced a group of middle schoolers to kettlebell training yesterday!

Workout #272 of 365 (2018)

SATURDAY WORKOUT

09/28/2018: Friday Workout!

Another SFG joins our team!  Join Sharee for kettlebell class on Monday nights at 6:30!

Workout #271 of 365 (2018)

09/27/2018: Thursday Workout!

 

Thursday Workout

Workout #270 of 365 (2018)

09/26/2018: Wednesday Workout!

We had some strong women in the gym yesterday!

Workout #269 of 365 (2018)

09/25/2018: Tuesday Workout!

The Smugs team!

Workout #268 of 365 (2018)

09/24/2018: Monday Workout!

We had an awesome time pouring at the Kirkwood Wine Stroll!

Workout #267 of 365 (2018)

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