Pyramid Scene Workout

Today's workout - Pyramid Scene!

10 reps per move followed by one min cardio (jump rope for me)

You can choose anything for your cardio move. Just keep a stopwatch, timer or clock handy for the workout.

Choose a weight for lower body and upper body. Remember the weights should be heavy enough that its difficult to finish the last rep of every move.
For me:
Lower Body - 2 40lbs
Upper Body - 2 30lbs

Start round 1 with 10 squats then cardio
Round 2 10 squats then 10 high rows then cardio
Round 3 squats/high rows/prisoner lunges + cardio
Round 4 squats/high rows/prisoner lunges/renegade rows + cardio
Round 5 squats/high rows/prisoner lunges/renegade rows/sumo deadlifts + cardio

This should be a HARD 30min workout.

Heat and Fire Workout

I ran my client through this workout today and was so happy it wasn't mine to do. Here's the breakdown...

Each circuit utilizes one piece of equipment for a total of 4 exercises done 3 times around. You get 30secs to recover after each 4min round.

The scheme is so simple and worked to heat up the body for 3mins and go one fire for the last minute.

1. Lower Body
2. Upper Body
3. Core
4. Cardio

Dumbbells
1. American Swing (lockout overhead)
2. Overhead Triceps Extensions
3. Plank with Cross Touches
4. Lateral Hops (spread weights out one foot apart and hop out/in/out and repeat)

Step/Box
1. Alternating Step-Ups
2. Up/Up/Down/Down (forearms on walk off push up and repeat)
3. Lateral Traveling Planks
4. Box Jumps

Body Bar/ViPR/Sandbag
1. Thrusters
2. Upper Body Rainbows
3. Plank and Push Across
4. Burpees with Equipment

This entire workout with a proper warm-up and cool down should take you 45mins.

Enjoy Responsibly :)

Dirty 30 Workout

As you may have guessed this workout will focus on the rep count - 30. The workout will be done in this fashion.

A-B-C-D-C-B-A rest (1/4 of work time)

This pyramid workout will have the easiest exercises at the beginning and end.

A- Body Weight Squats
B- Push-Ups
C- Burpees
D- Up/Up/Down/Down

The whole routine should take 6-8mins.

A- Plyo Split Lunges
B- Bench Dips
C- Tuck Jumps
D- Inch Worms

This routine should take 8-13mins.

Now go back and do routine 1 and 2 again. Can you beat your time keeping to the same work/rest!?!!

Time Crunch Workout

Ever rush into the gym just thinking, "I have to get out of here in 30mins."

Here's the perfect workout for you that will test and tax your entire body.

The workout consists of a 3 exercise circuit done for reps.
Round 1 30/30/30
Round 2 20/20/20
Round 3 10/10/10

Today's focus is on these 3 pieces of equipment: Battle Ropes, Med Ball, 20" Box.

Remember to do all reps for each round and then move on to the next round with ZERO recovery.

Set 1 -
•Double Rope Slamdowns
•Chest High Wall Ball
•Box Jumps

Set 2-
•Outside Circles
•Overhead Wall Ball
•Single-Leg Step-Ups (total reps/side)

Set 3-
•Criss Cross
•MB Push-Ups
•Single-Leg Step-Downs (total reps/side)

Each round will get faster ad take more out of your system.

Enjoy Responsibly :)

The "300 Workout" (Body Weight Edition)

This workout is based on the simple 100 workout formula which is...

Complete the follow reps per round with minimal rest.
•1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1
19 rounds = 100 reps

We are going to do this scheme with 3 exercises per round.

Exercises:
1. Burpee w/ push-up chest to floor
2. Box Jump 20"
3. Inch Worm (toes to plank)

This workout should take approx. 30-45mins.

Let me know how is goes and any similar repped workouts that you love!

Quick Jump Rope Workout

On the go and need a quick workout...

Throw your jump rope in your bag or luggage and try this quick fix.

Use your fancy phone, watch or clock to keep time.
1min Jumping Rope
20 Push-Ups
1min Jumping Rope
30 Air Squats (elbows to knee)
1min Jumping Rope
40 Planks w/ Alt Knee Tucks
2min Jumping Rope (All Out)

That should take ~8mins and leave you completely winded. Take 2mins maximum between rounds if you dare to take the challenge.

Beginner - 1 round
Intermediate - 2 rounds
Advanced - 3 rounds

-Perhaps you want an easier workout?
Here's a workout I wrote for Equinox.

http://q.equinox.com/articles/2012/01/jump-rope-workout

-You can also try this workout I wrote for Fergie and Cosmopolitan.

http://www.cosmopolitan.com/_mobile/celebrity/news/jump-rope-workout

Enjoy :)