Fitness Workouts

Fitness Workout 5/1

5/1/2020

1) 4 Rounds (with a barbell or a dumbbell)

10x Bent Over Row
10x High Pull
10x Overhead Press

Do not set your DB or BB down until all 30 reps are complete. Rest 60 seconds between rounds.

2) 5 Min: Substitute with DB, or BB if KBs are not available for use

8x KB Front Rack Squat
16 KB Swing

3) 5 Rounds:

10 / 8 / 6 / 4 / 2x Chin Ups
20 / 16 / 12 / 8 / 4x Push Ups
Rest 1 Min between rounds

4) 4 Rounds: 8 / 4 / 6 / 2 reps

Reverse Lunge
Curtsy Lunge
Jump Lunge
Lateral Lunge w. Pulse
Rest 1 Min

#metcon #workout #fitness #AMRAP #EMOM #fatloss #bootcamp #wod #crosstrain

"LiveFit, LiveStrong, LiveHealthy!"
-Toby

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3 Signs It’s Time To Switch Up Your Workout

4/27/2020

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If you’ve been hitting the gym yet aren’t seeing the results you want, it might be time to look at your exercise routine. As you put in the hard work and become increasingly fit, it is essential that you switch up your workouts to continue progressing toward your goals.

Doing the same workout every time you head to the gym is not only boring, but it can also be counterproductive. As your fitness improves, it’s essential that you adjust your workout routine so it continues to challenge you. Without enough of a challenge, your workouts won’t produce the results you are looking for. Fitness experts call this idea the “overload principle” of training.

Using the Overload Principle To Enhance Your Workout

When an exercise is below a minimum level of intensity, it doesn’t challenge the body enough to result in any improvement. The level of intensity you need to get results from your workout depends on your current level of fitness. As your level of fitness improves, you need to change your workout in order to keep seeing results.

It can be as simple as continuing to increase the amount of weight you lift or trying a new type of exercise. Either way, the goal is to challenge your body a little more every time.
These are three signs that it’s past time for you to switch up your workout:

1. You aren’t seeing changes in your body.
As your body adapts to a new routine, weight loss and fitness plateaus are common. Even if you hit the gym regularly, if you don’t adjust the intensity and exercises in your workout, there are times when muscle gain and fat loss may stall. When that happens, it’s time to switch things up. Keep challenging yourself by mixing up your exercises and routine.

2. You’re losing motivation to work out or are bored.
If your workouts are no longer fun or you find yourself getting bored, it’s probably time to add variety. Everyone deals with a lack of motivation every once in a while, but if it’s happening a lot, it’s time to try something new. Swap your indoor cycling class for a jog or bike ride outside, replace your yoga class with Pilates, or add circuit training to your weight routine. You may find a new activity you love and the motivation you’ve been missing.

3. Your workouts are too easy.
If you’ve been consistently completing 10-12 reps of an exercise and can now complete 15 or more with ease, it’s time to add some resistance or weight. The weight should be high enough that the last two or three repetitions of a set are difficult, but not impossible, to complete. As your level of fitness increases, it is important to increase the intensity and difficulty of your workouts to continue seeing results.

Remember, the easiest ways to switch up your workout may also be the most effective. Adding high-intensity intervals or increasing the weight or resistance are two things to try when you’ve stopped seeing the results you want. Variety and consistency are the keys to continually reaching your goals.

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Fitness Workout 4/20

4/20/2020

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1) Ladder Down: 20 reps each exercise... 19 reps each... 18 reps... 17... 1

DB Squat
Push Ups

2) 4 Rounds: 15/12/10/8 reps

Arnold Press
DB Front Raise
DB Side Raise
DB BO Rear Delt Raises

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Home Workout #20

4/8/2020

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Warm up (5-10 minutes)

Challenge: Complete this entire circuit in your best time possible with perfect form. Modify where needed and rest ONLY as needed only. The ¼ mile run should be used as a “recovery run.” Go as slow as needed to recover! Do this outside if possible, if not a hotel gym will usually have everything you need.

25x One Legged Burpees (Left)
50 Push-ups
50 Box Jumps (50 step-ups/ side on a bench, or 100 jumping jacks)

¼ mile (400m) Run

50x Fwd Lunges (25 each side)
50x Floor Wipers (Flutter kicks if no weights)

¼ mile run

25x Dive Bomber Push Ups
25x Rows Left Side (if no weight, do 25 sit-ups)
25x Rows Right Side (if no weight, do 25 sit-ups)

¼ mile run

50x Plank jacks
50x Bicycle Crunches

¼ mile Run

50x Windmills (25 per side- zero or light weight!)
25x V-Ups OR Bench Crunches
25x One-legged burpees (Right leg)

¼ mile run – A very easy recovery jog/walk

Cool Down & Stretch (5-10 minutes)

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Home Workout #19

4/7/2020

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Warm up (5- 10 min)

1) 6 minute AMRAP

15x Squat Jumps
10x Sumo-Deadlift High-Pulls
5x Push-ups

2) 5 minute AMRAP

5x Reverse Lunges (5 per side)
7x Presses (7 Shoulder Presses per side)
9x Sit-Ups

3) 4 minute AMRAP

5x One-legged Reaches
10x Cross-Body Mountain Climbers
15x Bicycle Crunches

4) 3 minute AMRAP

6x Step-Ups (6 each side)
6x Dips

5) 2 minute AMRAP

5x Bicep Curls
5x Suicide Push-ups (plank to elbows)
5x Bench Crunches

6) 1 minute (As many reps as possible!!)

Full Burpees!

7) BONUS: This workout should only take about 25 minutes total. Work your way back up the ladder performing each set of exercises for 2-3 minutes with 15-30 seconds of burpees in between each set of exercises.

Cool down & Stretch (5-10 minutes)

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Home Workout #18

4/6/2020

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Warm up (5-10 minutes)

1) 3 Rounds with perfect form: 20 seconds each exercise:

Push-Ups
Knees-To-Elbows
Burpees
High Knee Run
Squats - BW
Bicycle Crunches
Vertical Jumps
Flutter Kicks
Superman Plank
Jump Lunges
Russian Twist

2) 3 Rounds: 30 seconds per exercise

Low Plank
Side Plank with Hip Dip - L
Plank
Side Plank with Hip Dip - R

Cool down & Stretch (5-10 minutes)

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Home Workout #17

4/4/2020

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Warm up (5-10 minutes)

1) Ladder Down Challenge:
10 reps each exercise... 9x each exercise... 8x each... 7x... 1x

Step-ups - R/L
Dips
Full Burpees Baby!

2 Rounds

30 sec Low Plank (1-leg up if possible)
30 sec Jackknife Crunches - R/L
3 x 10 sec hold on hip bridges

Cool down & Stretch (5-10 minutes)

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Home Workout #16

4/3/2020

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Warm up (5-10 minutes)

3 Rounds

50x Jump Rope
40x Squats - BW
30x Push-ups
20x Burpees - No Push Up
10x Inch Worms

Cool Down & Stretch (5-10 min)

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Home Workout #15

4/2/2020

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Warm up (5-10 minutes)

Complete this ENTIRE workout in your best time possible. Use modifications and scale when necessary. It looks easy- but this one is VERY deceptive!

1) 3 Rounds

0.25 Mile (400 meters) Run
30x Squat Jumps
30x Dips (on a bench)
30x Walking Lunges (each leg)
30x Sit-ups

2) 2 Rounds

60 sec High Knee Run
20x V-Ups - Alternating Arms
60 sec. Squat Hold
10x Bird Dogs *
30 sec Side Plank - R/L
20x Cossack Squat - 2 sec. pause on each side

3) 3 Sets: 30 sec. each

Side Plank Reach Thoughs - R/L
SL Deadlifts - R/L
Hollow Hold
Pike Push-Up
Wall Sit
Air Squat

4) 8 Min AMRAP

20x SL Squats
15x Supermans

Cool Down & Stretch (5-10 min)

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Home Workout #14

4/1/2020

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Warm Up with:

15x Large Arm Circles (forward and backward)
10x Down Dog with SCOOP into Cobra
10x Push-Ups (assisted or Regular)

1) 3 Rounds (straight though without rest if possible):

10x Push-Ups straight into
:30s Plank

2) 3 Rounds

18x DB Rows (on each side w
18x DB Tricep Kickbacks, Single Arm
18x Bicep Curls (with weight)
18x DB Standing Shoulder Press - Left
18x DB Flys
18x Bent Over DB Reverse Flys
18x Dips on a chair or bench
18x DB Hammer Curls
18x DB Standing Single Arm Shoulder Press - Right
18x Push-Ups
18x DB Pullovers
18x DB Skull Crushers

4 Rounds - EMOM (every minute on the minutes)

1x Fwd Lunge + 1 Squat
16x Tempo MTN Climbers (with a 1 sec hold each leg)
100x Jumping Jacks
25x Squat Jumps
20x SL Deadlifts - R/L

3) Finish it off with 2 MINUTES of Arm Circles!

60 seconds to the front
60 seconds backward.

Cool Down & Stretch (5-10 min)

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Fitness Workout 5/1

3 Signs It’s Time To Switch Up Your Workout

Fitness Workout 4/20

Home Workout #20

Home Workout #19

Home Workout #18

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Home Workout #16

Home Workout #15

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