Weekend Warrior 64
Get ready for this lung busting #weekendwarrior Complete three rounds of the circuit, 40 seconds work & 20 seconds rest between each exercise! Bike Burpee Floor Jacks Jump Squats Plank LET’S GET AFTER IT!!!
Weekend Warrior 2019 Week 39
What goes up, must come down! Try this ascending/descending ladder before you dive into the weekend. What to do: Round 1- 5 reps of each exercise Round 2- 10 reps of each exercise Round 3- 15 reps of each exercise Round 4-10 reps of each exercise Round 5- 5 reps of each exercise If the […]
Weekend Warrior 2019 Week 25
Time to limber up! Whether you sit all day at work, have general stiffness, or just want to increase flexibility, try some of these stretches after your next workout! Mobility: Straight Leg Banded Hamstring Stretch Suspension Band Pectoral stretch Rear Foot Elevated Hip Flexor Stretch Figure 4 Piriformis Stretch Suspension Band Lat Stretch Coaching Corner: […]
Weekend Warrior 2019 Week 24
In early childhood we learn to crawl before we walk. After years of sitting and inactivity, we must retrain ourselves to crawl again. Start off with this progression to improve stability and core strength before moving onto advanced crawling variations. Once you get it down, increase the distance of your crawls! The Progression: Bird Dogs […]
Weekend Warrior 2019 Week 23
Here is a well balanced workout to try next time you hit the gym! Perform 3 rounds (circuit style) of exercises #1-5 (listed below) for 15 repetitions each. 1- Suspension T’s 2- See Saw Overhead (OH) Press 3- Elevator Squat 4- Slider Leg Curl 5-Slider Wax On Wax Off Coaching Corner: With higher rep counts […]
Weekend Warrior 2019 Week 21
You are sitting in a gold mine folks. We have more posterior chain progressions to build on lasts weeks post. Assuming you have perfected your hip bridge variations from last week, it’s time to progress to the deadlift. The Progression: Box Hip Bridge Limited Range of Motion Kettlebell Deadlift Kettlebell Deadlift Barbell Deadlift Coaching Corner: […]
Weekend Warrior 2019 Week 20
Bridge variations are a great way to work the posterior chain (your hammy’s and booty) while keeping your back safe. Try out this bridge progression next time you hit the gym. Remember the golden rule… you must first master the the baseline movement pattern before moving onto the progression variation. The Progression: Hip Bridge Box […]
Weekend Warrior 2019 Week 14
Tired of kettle bells yet? Neither are we! Weekend warrior workouts are all about simplicity and minimal equipment. All you will need is a single kettle bell. Be prepared to sweat and get strong! Here is the breakdown for this weekends routine: 4 single arm KB swings 6 single arm KB cleans 8 single arm […]
Weekend Warrior 2019 Week 11
Add some variety to your routine with this suspension band workout! Here is the workout: Complete 15 reps of each exercise in circuit order (exercises 1-5) for 3 rounds. 1 – Suspension Ys (one of our favorite postural exercises) 2 – Suspension hip bridges 3 – Suspension push-ups (try to keep your hands at a […]
Weekend Warrior 2019 Week 9
Here is a quick kettlebell complex for you to try! A complex is when you complete different exercises without ever putting the weight down. Complexes are a great way to improve strength and burn a ton of calories in a short amount of time. When you start sweating and drip body fat like grease off […]
