• ABril Week 1: 04/01/2020 – 04/05/2020

    We’re thrilled to bring you ABril 2020! #1: 9 Rounds: 10 seconds Hardstyle Plank 10 seconds REST #2: Complete 4 rounds of the following 30 seconds Suitcase Crunches 15 seconds REST #3: Complete 4 Rounds: 10/10 Dead Bugs 10/10 Bird Dogs #4:  3 Rounds 30 …

  • No Equipment Workouts: 03/16/2020

    WORKOUT #1 EQUIPMENT NEEDED:  None 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 sec …

  • Weekly Workouts: 03/09/2020 – 03/15/2020

    Contact us today about a nutrition plan! Prices increase this week. MONDAY WORKOUT EQUIPMENT NEEDED: None Part 1 Complete as many rounds as possible in 12 minutes 5 Pushups 10 Total Body Extensions 15 Situps 20 Box Jumps Part 2 4 Rounds: Sprint 100 Yar …

  • Weekly Workouts: 03/02/2020 – 03/08/2020

    Sam Did It, and You Should, Too! Get Your Personalized Nutrition Plan Today! Contact kory@smugsfitness.com MONDAY WORKOUT EQUIPMENT NEEDED: None Every minute on the minute for 10 minutes, complete: 5 left and 5 right Reverse Lunge Steps 7 Burpees Then, …

  • Weekly Workouts: 02/24/2020 – 03/01/2020

    MONDAY WORKOUT EQUIPMENT NEEDED: None Complete as many rounds of the following as possible in 18 minutes: Part 1: 20 Squats 10 Total Body Extensions 20 Meter Crawl 20 Plank Jacks 10 Pushups 40 Meters of Skipping Part 2: 6 Rounds- 20 seconds StrongFirst …

  • Weekly Workouts: 02/17/2020 – 02/23/2020

    MONDAY WORKOUT EQUIPMENT NEEDED: None Complete 5 Rounds of the following 30 seconds Reverse Lunge Steps, 15 seconds REST 30 seconds Jumping Jacks, 15 seconds REST 30 seconds Pushup-to-Plank, 15 seconds REST 30 seconds Box Step-Ups, 15 seconds REST 30 s …

  • Weekly Workouts: 02/11/2020 – 02/16/2020

    MONDAY WORKOUT EQUIPMENT NEEDED: None Part 1: Complete 35 seconds of work at each station. Rest for 25 seconds and rotate to the next station.  Complete 4 rounds: Station 1: Pallof Press Station 2: Glute Bridge w/Resistance Band Station 3: Reverse Lung …

  • Weekly Workouts: 02/03/2020 – 02/09/2020

    MONDAY WORKOUT Equipment Needed: None Complete as many rounds as possible in 20 minutes Sprint 200 Yards 1 Hatemaker 1  Slow Crawl 100 feet 2 Squat Thrusts 3 Tuck Jumps 5 Lunge Steps (each leg)   8 Situps 13 Squats TUESDAY WORKOUT Equipment Needed: Ket …

  • Weekly Workouts: 01/27/2020 – 02/02/2020

    MONDAY WORKOUT EQUIPMENT NEEDED: None Part 1: Complete as many rounds as possible in 14 minutes 5 Pushups 10 Total Body Extensions 15 Situps 20 Box Jumps Sprint 100 Yards Part 2: 2 Min- 20:10 HS Plank 2 Min- 20:10 Side Plank 2 Min- 20:10 Slow Mountain …

  • Weekly Workouts: 01/20/2020 – 01/26/2020

    MONDAY WORKOUT EQUIPMENT NEEDED:  None. Complete a service/ community project. TUESDAY WORKOUT EQUIPMENT NEEDED: Kettlebell(s) #1: Every minute on the minute for 8 minutes 15 Kettlebell Swings (heavy as possible) #2: Complete 12 Minutes of the followin …