Off you go!

Chris was heading off for vacation and I know the rest of you will be lured to exotic locals just like he was. He's going to New Jersey - ah, New Jersey. I'm sending him with a few equipment-free workouts so that he doesn't lose stride while he's away. Feel free to join him in spirit and I'm sure he'll be sending us postcards.

W/O1
15 Mountain Climbers
15 Jump Squats with a 2 second hold in 'the hole' (hold the squat at the bottom for two seconds before you jump)
30 Sit-ups
4 Rounds

W/O2
50 Jump Rope Strikes
25 Squats
15 Push-ups
5 Rounds

W/O3
10 Mountain Climbers
10 Knees to Chest
6 Rounds

W/O4
Walking Lunges 30 Paces
Traveling Burpees back to start
How many rounds in 20 minutes?

W/O5
50 Push-ups
50 Step Lunges
50 Sit-ups
Run a mile

W/O6
100 Jump Rope Strikes
100 Yard Sprint
50 Squats
3 Rounds

Pair O'Peddlers

Every now and then I have to introduce either Manmakers or Renegade Rows because you folks are working out at home and it's very hard to find good pulling movements. I haven't gotten any of you to agree to hanging from you chandelier or even pulling up on less elaborate light fixtures. Odd. Why can't you all just install monkey bars in your living rooms? I really don't get you people.





W/O1
10 Renegade Rows alt/per (use moderate weight dumbbells/kettebells aren't necessary)
10 Burpees
4 Rounds





W/O2
5 Renegade rows - push up on the dumbbells between each row
10 Dumbbell Cleans
15 Push Presses
50 Squats
4 Rounds


Use the same set of dumbbells for the first three exercises









The next workout is in honor of Chad and Jill who just finished the STP together and, as far as I know, are still married. Great work you guys!

I wrote this workout for the two of them awhile ago and I'm sure it was one of their favorites. It's based on the workout 'Barbara' and you can replace the pull-ups or hanging rows with renegade rows if you're doing this at home. Sara, you can brachiate x2 for the 20 pull-ups





W/O3 - Partners or not - Jumping 'Barbarella'


For Chad:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats



For Jill:
10 Hanging Rows
20 Push-ups
25 Sit-ups
30 Squats





One parter jumps while the other does the work, if the 'working partner' finishes the round in under 3 minutes, the jumping partner jumps 5 minutes, otherwise the duration is the same. If you do this workout solo, just do the assigned work with 3 minutes of jumping.



3 Rounds - remember you love each other, so full range of motion please!

Mommy Dearest

What are you guys on shifts? It's like a Junior High dance with the boys and girls all separate and awkward. Today we had only the mighty moms who were stressed. And nothing says controlled hissy fit like D-Ball slams. So after some good ole' fashioned work, the ladies slammed and jumped rope. It was a funny little split-personality of girly skipping and monster tantrum. Yep, it was getting all 'Mommy Dearest' in here.

W/O1 - No Wire Hangers
8 Push Presses
8 Mountain Climbers (4 per foot)
Every minute on the minute for 10-20 Minutes

W/O2
10 V-ups holding small weight*
10 Push-ups
10 Push Presses
4 Rounds

W/O3
Run 1 mile
50 squats
50 Push-ups
50 Sit-ups
(Sara and Wendy: finish with another mile)

BONUS: W/O4 - Clean 'em if you got 'em
Without putting the weights down:
15 Dumbbell Cleans
15 Push-Press
15 Front Squats
30 Seconds rest
6 Rounds
If you can't clean or have no idea what I'm talking about, run a 5K


*Don't do this exercise as quickly as they do it in the video or at all if you're name is Bill. Slow down a bit and make your movements intentional. IF YOU HAVE A BAD BACK or a tendency to spasm, do this with your legs slightly bent, curl your back up and then maintain the curve on the way back down. DO NOT arc your lumbar spine and DO NOT call me if you do and you're not happy with the results.

He-Man Woman Haters Club

Only the men showed up on Monday. Apparently, the woman got word through some secret network and elected to sit this one out. Most of them skittered across my schedule to some safe place or fled the state. It wasn't that bad, really. Two of the guys did the Nifty Fifty and one just carried around random heavy stuff.

W/O1 - Nifty Fifty, the Play-At-Home game
50 Swings
50 Knees to Chest
50 Sit-ups
50 Stiff Leg Deadlifts
50 Supermans
50 Burpees

Obviously, there are many substitutions from the CFE workout and if you haven't done these exercises with me before, skip this workout and save it for later

W/O2
25 Weighted Jump Squats* with a dumbbell
25 Knees to Chest
4 Rounds

W/O3
30 Sit-ups
50 ft of walking lunges
30 Push-ups
3 Rounds

W/O4 - Fourth of July Inspired
10 Star Jumps
10 Divebomber Push-ups
10 Mountain Climbers
10 Burpees
4 Rounds

Hold the dumbbell with your palms on the ends of the weight at chest height. As you jump from a squat, extend your arms overhead to full extension.