Workout Tuesday Fun

I mixed it up a little bit on my usual Tuesday workout with one of my clients and had my good friend Kyle from Bare5 join us in some fun.  Generally, my client and I have been concentrating mostly on strength training the past couple of months but with the addition of a third partner we shifted things around a bit focusing mostly on a strength/cardio style workout.  The workout was hard, taxing, sweaty, exhausting and super fun.  One of the greatest things I love about exercise is the ability to do it with anyone and feeding off the energy of others because when you have someone or two others who are going through exactly what you are going through it makes it more satisfying.  What’s the quote they always say “Misery loves company” and it is true.  If you are hurting and tired it makes it more acceptable if you have others who are in the same boat as you.  I believe this is why group exercise classes and boot camps are widely popular because people want to share in the experience together.  Those who sweat together will stay motivated together.  Without further ado here is the rundown of how this wonderful threesome workout went down:

Full Body

1 min of med ball chest pass throw and run

3 consecutive rounds of 5 reps each:
Slam Ball Slams 30lb
Box Jump 36″

3 consecutive rounds of 10 reps each:
Ring Body Rows
Core Board Crossover Push-up
KB Swings 70lb

3 consecutive rounds of 10 reps each:
Goblet Squat 65lb
Kaiser Dual Cable Standing Press 25lb

3 consecutive rounds of 5 reps each:
Bent Right Arm DB Row 80lb
Right Arm Cable Push 50lb
Knee Hop Ups

3 consecutive rounds of 5 reps each:
Bent Left Arm DB Row 80lb
Right Left Cable Push 50lb
PowerPlate Crossover Jumps (10 reps)

3 consecutive rounds of 10 reps each:
Cable Alternating Archer 40lb
Hanging Curl Ups
Alt DB Clean & Press 35lb

3 rounds:
Treadmill Sled Push Sprint (10 sec)

End result: fatigue.

Great workout, great fun and I am feeling the effects of it today being slightly sore and a little tired.


Christmas Cookie Calorie Burner

I had some extra calories to burn so I decided to mix it up a bit today from the heavy lifting and went with more circuit training.  I was plenty fueled and needed to move and sweat some of the extra sugar I consumed over the weekend.  Hope this help inspire you to get in, get after it and get out.


5 Rounds of:

10 second sprint on the treadmill with 10% incline at 10, 12, 12, 13, 14 mph

10 Push Ups

10 Standing Lat Pull Downs

10 Kettlebell Swings

10 Kettlebell Squats


2 Sets of 5 (had to get a strength set in)

Straight Bar Deadlift with 225 pounds


3 Rounds of:

10 Box Jumps on 36 in box

10 Burpees from the floor

10 Seconds on the Battle Ropes

10 Ball Slams with 10lb Med. Ball


3 Rounds of:

50 Foot Sprint on the Versa Climber (about 12 seconds)

Shuttle Run Down and Back (about 25 yards each way)

Heavy Carry with 53 lb Kettlebells Down and Back

10 Squat Row Jump Backs with the Bands



Treadmill Training Workout


My workout I performed yesterday which left me feeling energized, winded, sweaty and ready to tackle the day.  Everything was done one right after the other and only resting for a minute or two before after each round.

3 Rounds of:

30 Second Run on the Treadmill @ 10% incline and 10 mph

10 Feet Elevated Spider Man Push ups

10 TRX Bodyweight rows

Rest 3 Minutes


3 Rounds of:

20 Second Sprint @ 11% and 11mph

10 Chin Ups

10 Dumbbell Curl Press (20, 25, 25 lbs)



3 Rounds of:

10 Second Sprint @ 12% and 12 mph

5 Box Jumps (36 in)

5 Ball Slams with 30 lb ball


Finished up with 3 Rounds of:

10 Ab Wheel Roll Outs

10 Side Plank Reaches on each side


Workout Wednesday

I had only a short amount of time today for my workout so I decided on this workout below.  I only had 20 minutes so I wanted it to be short, fast, explosive, highly effective with high intensity and simple.  Here is what I came up with:

3 Rounds of:

20 Second sprint on the treadmill at 10 mph with 10% grade

10 Kettlebell Push Ups

10 TRX Rows


3 Rounds of:

15 Second sprint at 12 mph with 12% grade

5 Dumbbell Squat curl Presses (35, 40, 40)

5 Jump Pull Ups


3 Rounds of

10 Second Sprint at 14 mph with 14% grade

5 Medicine Ball Slams

5 Burpee Push Ups with a Jump from the Floor

Simple, effective and sweaty.  I was huffing and puffing and needed 20 minutes to fully catch my breath.  Felt great!


Wednesday Workout

Just completed this workout yesterday and I really enjoyed it.  A great way to start off with some sprints when you are fresh, followed by some functional movement training and end with some great weight lifting.  Enjoy

The Mini Blaster

5 Rounds of:

10 second sprint on the treadmill at 25% incline @ 8, 9, 9.5, 10, 10 mph followed by

30 seconds on the 1 pound rope.  Every minute on the minute


3 Rounds of:

10 lateral hops over a 24 inch hurdle, 10 TRX Rows, 10 Burpee’s from the floor, Farmer’s walk with 53 lb kettlebells about 25 yards down and back, 10 medicine ball slams.

3 Rounds of:

10 reps of a 1 arm single leg deadlift with 30, 35, 35 lb dumbbell, 10 1 arm squat curl press with same dumbbell, 40 alternating band pulls, 10 kettlebell swings, 10 ab wheel roll outs.

Finished off with medicine ball power rotary tosses against the wall.  10 on each side being perpendicular to the wall and 10 on each side facing the wall.

30 on 30 off

Joined my co-worker today for my cardio based workout.  2 circuits of 30 seconds of work followed by 30 seconds of rest.  3 rounds of:

Circuit #1

  • Hops Overs on 18 inch plyo box
  • 1 pound weighted jump rope
  • Treadmill run (5% incline, 8.5, 9, 9 mph)
  • Staggered stance alternating band presses
  • Battle rope (various waves, circles, alt, doubles)
  • Converter ball

Circuit #2

  • Burpee jump ups on Powerplate
  • 1 lb jump rope
  • Treadmill run (5%, 10, 11, 12 mph)
  • TRX rows
  • 15 lb medicine ball slams

Finished with 2 sets of 10 ab wheel roll outs and hanging knee raises.


Monkey-ing Around Video

Here is great quick video of me playing around for  my workout on Monday.  This was a day where I wanted to do something totally different than I am use to doing.  I don’t know if you have ever had one of those workouts in to where you keep going, creating, enjoying the movement and you are so caught up in what you are doing that the workout just escalades.  This was one of those workouts.  I was not focused on time, numbers or weights, I went by feel and exertion level.  I went by how much I could alter the movement each time and how much fun I was having doing it.  I was energized and fired up after this it didn’t even feel like I worked out.  I finished off this workout with treadmill sprints, heavy dumbbell carries, cartwheels, bear crawls, one legged hops and battling ropes.  When you thoroughly enjoy the movement and have fun the time just flies by.  Enjoy viewing this video as much as I loved filming it.

“If you’re happy, if you’re feeling good, then nothing else matters. ”
Robin Wright Penn