Archive for January, 2013

5K 25s

Posted: January 29, 2013 in No Equipment Needed, Treadmill/Running

A while back I posted a work out that folks really loved- 5K 50s.  Decided we needed an updated version, especially for colder days, to get some running in without boredom!

You can do this on a treadmill, track, or trail!  Your first quarter-mile should be warm up pace, but pick up the pace after that. You should be a little uncomfortable:)

2x through! At the end, run .10 cool down to complete your 5K:)

  • .25 Run
  • 25 push ups
  • .25 Run
  • 25 squats
  • .25 Run
  • 25 lunges each side
  • .25 Run
  • 25 full sit ups
  • .25 Run
  • 25 hip dips in side plank, each side
  • .25 Run
  • 25 push ups




Posted: January 15, 2013 in Weights

You need a set of heavy weights for this- you will never do more than 1o reps at a time of any particular exercise!  You also may get done too quickly if you do not use heavy weights!

1 mile run warm up


  • 10 snatches each arm
  • 10 bicep curls
  • 10 squats (weights on shoulders)
  • 10 russian twist
  • 10 burpees


  • 10 lunges each leg (stationary)
  • 10 tricep extensions overhead
  • 10 push ups
  • 10 shoulder press
  • 10 full sit ups

Optional: 1 mile run, as fast as you can!


2013= 12 months of Challenge

Posted: January 1, 2013 in Challenge

Every month this year I am going to offer a free challenge…happy 2013!

Since January is super cold for most- upper body is the focus.

If you choose to participate, each day in January (starting tomorrow, today is a holiday for goodness sakes!) you will do the following;

10 regular push ups
10 with hands wide
10 push up to side plank
10 tricep push ups (elbows in, arms should graze sides of body, a yoga push up!)
10 regular push ups

Do as many as you can each day off of your knees working to gain muscle memory and improvement. Take as many breaks as you want.

You can do these at the beginning or end of a work out, or even at home anytime! Easy! Mark your calendar each day you complete- hopefully all of the days in January.

Comment on this post if you plan to participate! Let me know if you have questions.

Good luck!