Archive for the ‘Box/Bench (Raised Surface)’ Category

I like to mix things up with the traditional burpee by adding on- this one is crazy hard but so good. Burpee tuck jump lunge jump- and ideally you come out of the tuck jump and land in your first lunge jump! Good luck!!

Warm up:
1 mile FOR TIME

Main set:

*Burpee tuck jump into lunge jump (2=1 on lunge jump)
*Overhead seated shoulder press
*Broad jump squat thrust
*Upright row
*Double squat to jump over (high bench or box)
*Side straight arm shoulder raise

Between 21,15& after 9– do 50 walking lunges (1=1)

Warm down:
After 9- another mile for time:)



I took a class today in Charlotte that inspired this countdown! Changed it up to add some cardio intervals and a few extra plyometrics for your enjoyment:)

Warm up: 5 minutes cardio of choice

(30-20-10 stay the same each round)

Set 1:

  • 35 shoulder press
  • 30 weighted squats
  • 25 shoulder press
  • 20 hand release push ups
  • 15 shoulder press
  • 10 burpees
  • 5 shoulder press

Run .50

Set 2:

the 35-25-15-5 goes to box jump

Run .50

Set 3:

the 35-25-15-5 goes to reverse lunge with bicep curl

Run .50

Set 4:

the 35-25-15-5 goes to tricep dips

Run .50

FINAL SET at end:

10 reps of everything,

  • 10 shoulder press
  • 10 box jumps
  • 10 reverse lunge with bicep
  • 10 tricep dip
  • 10 squats
  • 10 hand release push ups
  • 10 burpees



Just a little workout to brighten your week! To be done indoors – perfect for a too hot or rainy day.

1 mile run

40 24kg kb snatches (20 each arm)

10 burpee pull ups
250m row

10 burpee box jumps
250m ski erg (this is a standing rower- most gyms have them! If not, do regular rower)

40 heavy (36kg) kb swings

1 mile run



Posted: February 11, 2014 in Box/Bench (Raised Surface), Core, Strength Training, Weights

This little thought I had while driving to the gym tonight turned into a great circuit!

We started with some drills on the basketball court- but for general purposes do a 1 mile warm up on machine of choice.

See workout lingo for description of manmaker!

Set 1

1 manmaker
1 box jump
(Continue with 1 manmaker but increase box jumps 1-5)

Set 2

1 manmaker
5 box jumps
1 bicep curl
(Continue with 1 manmaker, 5 box jumps and increase bicep curls 1-5)

Set 3

1 manmaker
5 box jumps
5 bicep curls
1 weighted lunge jump (1 on ea side = 1)
(Continue with 1 manmaker, 5 box jumps, 5 bicep curls and increase lunge jumps 1-5)

Set 4

1 manmaker
5 box jumps
5 bicep curls
5 weighted lunge jumps
1 weighted tricep dip on bench/box
(Continue with 1 manmaker, 5 box jumps, 5 bicep curls, 5 lunge jump switch and increase tricep dips 1-5)


1 manmaker
5 box jumps
5 bicep curls
5 weighted lunge jumps
5 weighted tricep dips

Increase MANMAKERS each set, 1-5! Everything else stays 5!


For the last 6 years- I have taught on Saturday at 9 and ‘are you going to class Saturday’ has been the question amongst all of my friends- both for the three years I taught it in Charlotte and now going on three years here in Northern Virginia!

It is a staple in my schedule and I love coming up with something new every time I teach it💪

Here is this mornings workout, several small variations so I could write it out.

1×400 easy (quarter mile)

Set 1, 2x
1×400 sprint, 30 box jumps, 30 med ball squat to throw and catch
(Equals 2x400s)

Set 2, 2x
1×200 sprint, 20 push-ups
1×200 sprint, 20 knees up ea side on bench, 20 total lunge jump switch w med ball
(Equals 4x200s)

Set 3, 4x
1×100, 10 burpees
1×100, 10 squat thrust with med ball, 10 crossover taps (if you don’t know what these are do box jumps!)
(Equals 8x100s)

1×400 fast

Jog easy to cool down


This is 100% what the title says, total body!  I had a group do a variation of this workout tonight. Cardio and every major muscle group!  You do need some equipment but could also get away with only using a good-sized set of weights and outdoor space- a bench nearby!

Warm up: 1 mile run

  • 3x
  • 20 box jumps
  • 20 bicep curls
  • 20 tricep dips
  • 20 russian twist with heavy weight
  • 10 push ups (drop to ground, lift hands, drop hands, push up)
  • 10 burpees
  • 10/10 side plank hip dips

1 mile run

**Repeat above one more time (without the mile runs again, of course!)


Ten minute easy cardio warm up and GO! You can do the sets in any order but must do all 5 sets before moving on! Enjoy!

10 slam ball squat thrust
10 overhead throw of slam ball
15 forward jumps
(If you don’t have a slam ball do with med ball–med ball squat thrust and throw med ball over head into open space – meant for outdoors)

10/10 single arm weight or KB swings
10/10 lunge jump (stationary each side)
5 push up then alternate each knee in

10/10 knees up
20 tricep dips
10 box jumps

10/10 squat to shoulder press single arm
10/10 lunge to bicep curl single arm, each side
5 burpees