Even the most dedicated gym-goers have busy days. Despite careful planning, there are times at which sick children and flat tires derail our best laid plans. Sometimes we need a short, intense workout to make up for a missed day in the gym or just to take a break from the stress of unexpected hassles. Below are ten workouts which will fit into even the busiest schedule. Most can be completed almost anywhere and with little equipment.
Kettlebell swing EMOM
Equipment Needed: Kettlebell
Level: Intermediate
Demo: Kettlebell Swings
Instructions: Every minute for 10 minutes, perform 15 kettlebell swings. Rest until the next minute begins. If your bell is light, consider doing single-arm swings. If it’s heavy, reduce the number of swings to 10.
Bodyweight Blaster
Equipment Needed: None
Level: Beginner
Demo: Broad Jumps
X-Situps
Crawl
Instructions: Complete as many rounds as possible of 15 broad jumps, 10 X-situps, and a 20M crawl in 10 minutes.
Manmaker AMRAP
Equipment Needed: Pair of dumbbells
Level: Intermediate
Demo: Manmakers
Instructions: Complete as many Manmakers as possible in 10 minutes.
Push and Carry
Equipment Needed: Weighted sled and pair of kettlebells or dumbbells
Level: Beginner
Demo: Farmer’s Carry
Instructions: Alternate between 30M sled pushes and 30M farmer’s carries for 10 minutes.
Dumbbell Blaster
Equipment Needed: Pair of Dumbbells
Level: Intermediate
Demo: Dumbbell Floor Press
Dumbbell Front Squat
Renegade Row
Dumbbell Reverse Lunge
Instructions: Complete as many rounds as possible of 8 floor presses, 8 front squats, 8 renegade rows, and 8 reverse lunges.
Super Strength Session
Equipment Needed: Pull-up Bar and weight for pistols, if needed
Level: Advanced
Demo: Pullups
Pistol Squat
Instructions: Complete as many rounds as possible of one weighted or bodyweight pull-up and one weighted or bodyweight pistol per leg.
Thruster and Carry AMRAP
Equipment Needed: Dumbbells
Level: Beginner
Demo: Dumbbell Thrusters
Farmer’s Carry
Instructions: Complete as many rounds as possible of 25 dumbbell thrusters and a 30M farmer’s carry.
TGU EMOM
Equipment Needed: Kettlebell or Dumbbell
Level: Advanced
Demo: Turkish Getups
Instructions: Complete one Turkish get-up every minute for 10 minutes. Alternate left and right sides.
Bodyweight AMRAP
Equipment Needed: None
Level: Beginner
Demo: Mountain Climbers
Jumping Squats
Pushups
Instructions: In 10 minutes, complete as many rounds as possible of 20 mountain climbers, 15 jumping squats, 10 pushups, and a 50M sprint.
Bodyweight AMRAP 2
Equipment Needed: None
Level: Beginner
Demo: Reverse Lunge Steps
Situps
bench dip
Instructions: In 10 minutes, complete as many rounds as possible of 20 reverse lunge steps, 20 situps, and 20 bench dips
Corporate wellness programs are growing in popularity. An aging population, increasing healthcare costs, and a trend towards improving work-life balance are driving companies to seek fitness, nutrition, stress-reduction, and overall wellness programs for their employees. Smugs Fitness has been providing fitness and education programs for several organizations in the Atlanta area for the last eight years. Our education programs range from one-hour lunch and learn programs to multi-day wellness sessions. Our group fitness programs are mostly on-site group classes led by a Smugs Fitness coach. We currently provide these services to organizations of varying sizes and in a wide range of industries. We also offer a corporate wellness group fitness option at our Smugs Fitness location in Kirkwood.
Smugs Fitness corporate wellness programs were started by owner Sam Mugavero. After being a two-sport athlete in college, Sam continued to foster his passion for fitness while working on his doctorate at the University of South Carolina. After completing his degree in 2007, he moved to Atlanta with his wife and spent 5 years teaching science and coaching tennis while spending his early mornings and evenings instructing fitness and strength training. While a teacher, Sam started an employee fitness program for faculty and staff at Woodward Academy in College Park. Sam has continued to grow the Smugs Fitness corporate wellness programs over the last several years, and we are now expanding our services throughout the Atlanta area. 
If you’re interested in learning more about what Smugs Fitness may offer your employees, please 
Our lives are busy. Careers, kids, and commutes seem to take up most of our waking hours, so its not surprising that many of us feel like we don’t have time to cook. We’re all aware that processed and convenience foods can’t play a major role in a healthy lifestyle, so we must figure out a way to prepare our food in the limited time that we have. Below are two recipes that require less than five minutes of prep time and yield proteins that may be used in several ways.
Twice a year, the Smugs family gathers to test our strength in the StrongFirst Tactical Strength Challenge. We'll be getting together again on October 28th to compete and support one another as we participate in three events in our own gym. First, all participants will have three opportunities to complete a max weight deadlift. Second, all male competitors will complete a max effort set of pull-ups, while female competitors will complete either pull-ups or a flexed arm hang. The last event is a favorite-- each competitor will complete as many kettlebell snatches as possible in five minutes. 
Are you tired of the same protein shake day after day? 