Week 3 AB-ril Challenge Workouts 04/16 - 04/22/2017

WEEK #3: April 16thApril 22nd

#16: 3 Rounds:

8 Leg Drops

16 Bird Dogs (8 per/side – hold 2 seconds each)

#17: 3 Rounds:

25 Suitcase Crunches

1 minute REST

#18: 1 minute

Hollow Body Hold

#19: Perform 50 V-ups as quickly as possible. Do every rep with excellent form.

#20:  3 Rounds:

25 Situps as fast as possible, rest as needed between rounds

#21: 3 rounds:

30 seconds Mountain Hoppers

30 seconds Plank

30 seconds rest

#22: 3 rounds:

12 Scissors (per leg)

6 Pushup-to-Plank

Week 2 AB-ril Challenge Workouts 04/09 - 04/15/2017

WEEK #2: April 9th – April 15th

#9: 2 rounds:

30 seconds Pushup-to-Plank

30 seconds Supine Bicycle

30 seconds Situps

30 seconds REST

#10: 2 Rounds:

Rest as needed between

60 seconds Plank

#11: Complete 3 rounds:

10 Bird Dogs   (per side)

10 Dead Bugs  (per side)

#12: Complete the following

30 V-ups

20 Mountain Hoppers  (each leg)

10 Side Plank with Leg Lift (5/side)

#13: 2 Rounds:

25 Situps

10 Plank Jacks

#14: 2 Rounds:

40 seconds Side Plank (left)

20 seconds REST

40 seconds Side Plank (right)

40 seconds REST

#15:  3 Rounds:

15 Spiderman Plank (per leg)

15 Glute Bridges

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

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 (http://smugsfitness.com/blog).

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!

Conditioning Class Starts Tomorrow at 7:00AM!

Smugs Fitness Conditioning Class

The first Conditinoning Class starts tomorrow at 7:00 AM Smugs Fitness in Kirkwood! We'll provide you with a safe and efficient conditioning program which will include some high intensity interval training (HIIT), strength training, and cardiovascular endurance training that will leave you feeling strong, accomplished and excited to start your day! Come out and see how we do fitness at Smugs Fitness in the Historic Kirkwood Neighborhood! The class costs $20 and is limited to 10 participants, so don't hesitate to sign up!

The link to sign up is below:


Smugs Fitness is located at

1971B College Avenue

Atlanta, GA 30317

(Parking is available in the parking lot behind the building)

See you there!

Where do you get your Eggs?

Do you know where your eggs come from? Mine come from my “egg guy”--Kirkwood neighbor, Ben, and his small flock of free-range, well-fed and happy chickens! My eggs travel less than 800 yards to my door and are never more than a few days old and I've met the chickens in person! Compare that to the eggs you purchase in the supermarket or Farmer’s Market from chickens you've never seen and there is a huge difference. Some eggs can travel hundreds of miles to your supermarket and can arrive 2-4 weeks after being laid! For example, the eggs I purchase from Your Dekalb Farmer’s Market travel all the way from Pennsylvania and while they are high quality eggs, by the time they get to me they already show signs of aging. The yolks are wrinkled, dull and not well shaped.

Here's a Test:

Can you tell which eggs are from Ben and which are from Your Dekalb Farmer’s Market?  

Which are more nutritious--The eggs from Ben or the eggs from the Your Dekalb Farmer’s Market? Can you tell from just looking at the picture which ones eat a better diet?

Where do you get your eggs and do they look like mine? Take a pic and share your thoughts to the Smugs Fitness Facebook Page.

5 Workouts to Keep you Moving this Holiday Season!

Five Workouts to get you through the holidays and primed to start 2017!

The holidays are here. Packages are being shipped, houses cleaned, friends and family arriving, parties in full swing, and your desire to exercise and eat healthy is decreasing by the nanosecond. Many of us use the holidays as a time to depart from our “normal” routines whether by choice or bu circumstance. We skip workouts, eat less healthy than usual, drink a bit more than usual and forgo sleep to stay up and enjoy late nights with our loved ones. While we certainly should relax, unwind, and enjoy this time of year, it can be difficult to get back into our regular routine once the holidays are over and we are back to our normal lives. I challenge you all to maintain your movement, keep an eye of your nutrition and sleep, and to use this time to prepare your body for 2017. To keep your fitness in check during the holidays, I’ve prepared five simple and efficient workouts that require minimal equipment and can be performed in comfort of your home. That being said, if you need to get out of the house to avoid any unruly family members, I highly recommend doing these workouts outdoors!



TIME NEEDED:  20 minutes

Complete 5 Rounds of the following sequence

40 seconds Mountain Climbers, 20 seconds REST

40 seconds Total Body Extensions, 20 seconds REST

40 seconds Suitcase Crunches, 20 seconds REST

40 seconds Squats, 20 seconds REST



TIME NEEDED:  12 minutes

Every minute on the minute for 12 minutes, complete the following

2, 3, or 5 Pushups

10 Kettlebell Swings

***Note: The Smugs Family will be doing workout #2 on Christmas Day!



TIME NEEDED:  15 minutes

In 15 minutes, complete the following sequence as many times as possible

30 seconds Crawl(any style – click link for a video of variations)

10 Squats

30 seconds Plank

15 Situps

30 seconds Jumping Lunge Steps

20 Jumping Jacks



TIME NEEDED:  18 minutes

Complete 6 Rounds of the following sequence

1 minute Kettlebell Swings

45 seconds Plank with Shoulder Taps

30 seconds Squat Hold

15 seconds Squat Thrusts

30 seconds REST



TIME NEEDED:  14 minutes

In 14 minutes, complete the following sequence as many times as possible

20 Reverse Lunge Steps  (10/leg)

15 Mountain Hoppers  (15/leg)

10 Side Lunges  (5/leg)

5 Star Jumps

Enjoy and post your comments, completed workouts, and holiday cheer on our Facebook Page and don’t forget to tag us on Instagram (@smugsfitness)

AB-tober Challenge Workouts Final Week! 10/24-10/31

MONDAY AB-tober #24:

2 Rounds:

1 minute Russian Twists (use any object that you have)

30 seconds REST

TUESDAY AB-tober #25:

3 rounds:

30 seconds Side Plank with Leg Lift (right)

30 seconds Side Plank with Leg Lift (left)

30 seconds REST

WEDNESDAY AB-tober #26:

60 V-ups

THURSDAY AB-tober #27:

Accumulate 3 minutes of T-Plank Rotations (stop the clock anytime you rest or lose form)

FRIDAY AB-tober #28:

Complete as many rounds as possible in 3 minutes

12 X-Situps

6 Plank Jacks

SATURDAY AB-tober #29:

For 4 minutes, alternate between the following two exercises

30 seconds Flutter Kicks

30 seconds Superman Hold

SUNDAY AB-tober #30:

3 Rounds:

30 seconds Hollow Rocks

30 seconds REST

MONDAY AB-tober #31: Last day!

MAX Effort Plank

AB-tober Challenge Workout 10/17 - 10/23/2016!


MONDAY AB-tober #17:

60 seconds Plank, 30 seconds REST

30 seconds Side Plank (right), 30 seconds REST

30 seconds Side Plank (left), Done!

TUESDAY AB-tober #18:

1 minute T-Plank Rotations

1 minute MAX Rep Situps

WEDNESDAY AB-tober #19:

45 V-ups

THURSDAY AB-tober #20:

2 Rounds:

1 minute Bird Dogs

1 minute Dead Bugs

FRIDAY AB-tober #21:

3 rounds:

30 Mountain Hoppers (each leg is 1/2 rep)

30 seconds REST

SATURDAY AB-tober #22:

For 4 minutes, alternate between the following two exercises

30 seconds Windshield Wipers (Floor)

30 seconds Glute Bridges

SUNDAY AB-tober #23:

50 Pushup-to-Plank


Neon Bandits Socks and Smugs Fitness!

Neon Bandits Socks!

Smugs Fitness and Neon Bandits have teamed up to deliver some seriously stylin’ and high performin’ socks to Atlanta! I’ve been wearing my Neon Bandits socks for over a month and have been thrilled with them! The socks are comfortable, perform amazingly well even in the Atlanta heat (they wick away sweat and keep your feet cool), and look great during a workout or when wearing casually around town!

Check out the pics of me rocking my Neon Bandits Socks during my workouts! 

Neon Bandits is giving all Smugs Fitness members, readers, and followers a special discount when ordering through their website! You can also contact Coach Sam about getting your feet on a pair  of socks to try.

Use the code: “SMUGS” to receive 15% OFF your website order!

Let me know how you like the socks and tag Smugs Fitness and Neon Bandits in your social media pictures and videos!