Archive for the ‘Announcement’ Category

Quick Kettlebells

Posted: May 15, 2015 in Announcement

a quick outdoor workout when you don’t have a ton of time! this happens more in the spring and summer with so many fun plans!

Warm up:

5 push ups, 10 air squats, 5 burpees (5x)

Main set:

100 KB*

*20 kb swings, 20 (10/10) single arm swings, 20 overhead swings, 20 alternating single arm swings, 20 kb swings 

1.5 mile sprint

100 KB*

I recommend 35/40lbs+ for women, 45/50+lbs for men.



5K 50s: Three Years Later!

Posted: July 16, 2014 in Announcement

People still ask me about this workout- it was posted in 2011 so I decided it was time to post a fun new version of the same workout!

old version!

You can do this anywhere, with zero equipment.

5K, 3.1 miles

Inside or outside 5K -loop, on a trail, or track: Stop at each 1/2 mile for 50 of something super fun :)

.5 = 50 push ups to side plank (shift to side plank after each push up!)
1.0 = 50 squat to tuck jump (squat down jump knees up to chest!)
1.5 = 50 burpees
2.0 = 50 lunge jump switch
2.5 = 50 deck squats (roll back, stand up and jump!)
3.1= 50 push up to side plank

Break this up into 5 sets of 10 if needed, keep good form!



Posted: March 28, 2014 in Announcement

10 min cardio of choice

1 burpee
2 manmakers
3 thrusters
4 burpees
5 manmakers
6 thrusters
7 burpees
8 manmakers
9 thrusters
10 burpees
11 manmakers
12 thrusters
13 burpees
14 manmakers
15 thrusters
16 burpees
17 manmakers
18 thrusters
19 burpees
.20 sprint



Posted: January 2, 2014 in Announcement

Thank you for following this blog in 2013!

I had over 10,000 views this year thanks to you.

Hope you will continue to use in 2014!

2014 themed workout inspired by a class I took with Elizabeth at the Morrison YMCA in Charlotte. (The part of her workout that inspired mine is at the very bottom!)

*this is designed to be done at the gym, but can easily be modified to be done outside*

Warm up: .50 mile jog

*200 jump rope (double foot)
*20 thrusters (squat to shoulder press)
*14 burpees
*.14 sprint holding single weight
(over 7.5 speed girls, over 8.0 speed boys)

*200 mountain climbers
*20 lunge to bicep curl (alternating, curl up as you stand up to switch)
*14 box jumps
*14 sprint no weight

*2:00 minute elbow plank hold
*20 overhead heavy tricep extension
*14 burpee box jumps (burpee on the floor, jump up)
*.14 sprint holding single weight


(Here is what inspired the above):

200 jump rope
Sprint holding single weight (.20 or so)
20 reverse lunge to shoulder press
14 burpee box jumps (burpee on the floor, jump up)
200 jump rope

Happy 2014!

Merry Christmas Eve!

Posted: December 24, 2013 in Announcement

Aaron and I did this one yesterday. I am s.o.r.e. today!

Warm up: 1.5-2 miles

15 high box jumps
10 chest to ground burpees
5 pull ups (ladies if you are doing unassisted try for 2-3!)

15 weighted thrusters (squat to overhead press)
10 jump over high bench
5 perfect push ups

15 KB swing (goal: girls 25lb+ boys 50lb+)
10 KB squat to upright row
5 manmakers (in plank- pull back, push up, pull back, push up, jump feet in, jump up with press overhead=1)

Stretch! Enjoy:)

Short & Sweet

Posted: November 24, 2013 in Announcement

When it’s super cold outside and the busiest time of year- don’t skip the gym, just make your time spend there quick and worth it!

This is perfect for any of you doing my holiday challenge this year!

Warm up:
1 mile run on treadmill, increasing pace every .20 miles

*3 pull ups (ideally unassisted or little assistance, it’s only 3 so it should be difficult. Guys- you can add more reps here if 3 is too easy.)
*20 full sit ups
*10 burpees
*.25 sprint



New Year Cleanse & 21-15-9!

Posted: November 13, 2013 in Announcement

Info in link on New Year Cleanse! Never to early to commit to health and wellness in 2014!

Warm up: 1 mile

21 reps, 4 rounds

Med ball squat thrust (burpee if you are able!)
Bicep curl
Decline push up (feet on raised surface)

15 reps, 4 rounds

Box jump
Knees up holding 1 weight (15 ea side)
Overhead heavy tricep


.10 sprint on treadmill, rest 30 seconds between each