The 20-minute Kick-Butt Workout
Looking for a quick – but effective – 20 minute workout? Look no further than this 20-minute, kick-butt, full-body circuit! Here’s your mission, should you choose to accept it: Perform as many rounds as possible in 20 minutes. Pretty simple, right?! (click on each exercise for description and photo) Single-Arm Kettlebell (or Dumbbell) Thrusters – 15 reps […]
National Donut Day Workout
June 1 is National Donut Day! You may have gotten your free Dunkin Donut or Krispy Kreme…but we all know good things have a price (even FREE things)! This weekend, eat a donut! Then, be sure to do this workout! Complete 3-4 rounds of the following: First: Warmup! 5-10 minutes of Alloy Dynamic Warm-up or walking/light cardio […]
Memorial Day Weekend Workout
Memorial Day Workout “Honor is simply the morality of superior men.” – Henry Louis Mencken If you’re looking for a workout you can do anywhere this Memorial Day weekend, you can find it here!This 5-28-18 workout requires no equipment, just about a half hour and a little space. Perform 3 rounds of the following […]
Let’s Get Serious!
Do you have 20 minutes to spare this weekend? Trick question – anyone can find 20 minutes in the day devote to improving their health and fitness! This total body workout will improve your anaerobic conditioning and burn a ton of calories – in just 20 minutes! “Let’s Get Serious!” is a fun, challenging workout where you […]
No time? No gym? No problem!
Did you miss a workout this week? Is your weekend crazy and you aren’t sure if you can make it to the gym? No problem – here’s a workout that you can do anywhere to get your heart pumping! Perform 4-5 rounds of 15 reps of each exercise: Jump Squat Jump Lunge Slow Mo Push up (2 seconds […]
20 Minute Workout
Hello Weekend Warriors! Here’s the workout: You have 2 minutes to complete 10 QUALITY reps of the following 4 exercises. That means 10 of each exercise in 2 minutes! If you finish the 40 reps before the two minutes is up, you can take the remaining time as rest 🙂 Complete 10 rounds for a […]
The Full-Body Frenzy!
Hello Fit Fam! Before you hit the graduation parties, head to the gym for this full body workout – the Full-Body Frenzy! Perform finish first superset before moving on to the second Superset 1: Mixed Grip Pullups – 5 sets of 5 reps Single-Leg Squat to Box – 5 sets of 5 reps Sprints – […]
Renegade Row
“All You Need Is A Little Space” Exercise 3 (Each month we post a workout – one exercise per week for four weeks, culminating in the entire workout together) The renegade row is a highly effective upper body strength exercise that focuses on development of the abs and core due to the amount of stabilization effort […]
Single Arm Kettlebell Overhead Press
Single Arm Kettlebell Overhead Press Description: The SA KB OHP is an excellent upper body pushing kettlebell exercise! This movement works your deltoids, triceps and even your chest to a lesser degree. Perform the OHP in lower reps for strength, or use this kettlebell exercise for hypertrophy by performing slightly higher reps, in the 8 -15 […]
Push Up
Push Up Description: The push-up is one of the best upper body and core exercises, can be done without equipment, and is a great example of a functional exercise with benefits that cross over into sports as well as daily activities. Done correctly, the push-up will strengthen chest, triceps, shoulders, anterior and posterior “anti-extension” core […]
