Interval work today!!

Video

20 seconds on 10 seconds rest x 8 rounds of each exercise.  Do all 8 rounds of exercise 1 before moving on. 

1. Lateral shuffles
2. Glute press
3. Lateral Bounds
4. Hollow Extensions with alternating twists
5. Slams
6. Sprints

Maybe this day is not 
One of your favorites, but
Never forget that every
Day you wake up is 
An amazing gift and it's up to 
You to make it count!

Today's workout: Video

500 skips
Complex 1:  

• Front foot elevated split squat x 10
• Push up with renegade row and press x 5/side
• V-sit with 1 sided lateral raise x 10/side

Complex 2:

• Slider back lunge x 10/12/14
• Kneeling slams x 20
• Rear Delt pulls x 10/side

500 skips

Thought I would put together a couple bonus complexes for fun.  

Bonus Complex 1
Exercises:  Split squat, 1 arm 1 leg row, KB 1 arm swing, 1 sided Goblet squat, 1 arm chest press

• Complete an entire round on one side of the body then repeat on the opposite side
• First time through 10 reps per exercise; second round 12; third round 14

Bonus Complex 2
Exercises are:

• Medicine ball slams
• Step ups

Workout:

• 20 slams, 10 step ups/leg, 18 slams, 10 step ups, 16 slams, 10 step ups, 14 slams, 10 step ups, 12 slams, 10 step ups, 10 slams, 10 step ups

Weekend Number two of the Isolation Challenge. Time is just flying by!  Can you hear my sarcasm?? 
The weather is supposed to be sunny and nice all weekend so get outside for a run, walk, or bike ride and make note of all things we have to be thankful for. But please practice social distancing while out.  I want to see all your faces sooner rather then later in the gym and that will not happen if people continue going out. 

Tomorrow I will be posting some mobility exercises to help with those deep squats. Because you know more will be coming!!  In the mean time on top of whatever cardiovascular activity you decide to do this weekend, do the following each day:

• 5- 10 minutes of meditation daily
• Write 5 things you are thankful for and 3 of your best qualities
  
• 10 minutes of static stretching 
  
• 10 minutes of mobility 

Two bonus complexes you can try this weekend:
Bonus #1
Bonus #2

Hopefully your legs are not too sore from all the squats.  No chest or quads today!!  Last workout of the week so make it a good one.  I added a few additional warm up exercises for this workout on top of the two that are already on Youtube. 
3 rounds of each complex - Video Link

Complex 1:  
1 leg deadlift (back leg on the ground) x 8/leg
Overhead pulls x 10 (this can be done on the ground or the bench)

Complex 2:
Prone superman holds with half rainbows x 10 (not sure there is a proper name for this one)
1 Leg glute hold with Opposite leg drop 10x/leg

Complex 3:
Slider squat (focus on the weight staying over the balancing leg and get nice and deep so you feel the glutes) x 8/side
Reverse row x 10

Seriously maybe too much time on my hands but I love watching people do stupid stuff.  In lieu of today's squatting and push up challenge, I have picked my favorite squat and push up video's.  I seriously laughed out loud.   Have a watch because who does not need a little laugh right now.
Squat winner
Push up winner

Feel free to share your picks with me.

Challenge for the day:  Video
Squatting - 10 of each exercise.  
Push up's - 10 of each

4 Rounds total.  Do all the squats in a row, then all the push ups, then start again with the squats.  

 Complex 1:  Video Link
10 rounds of inclining ladder
1 knee drive each leg
Stand and press x 1
Each round add one more of each movement until you get to 10

Complex 2: three rounds  Video Link
Standing 1 leg extensions x 10/leg
Box jumps x 15
Plank arm reaches x 10/arm

Complex 3:  
Repeat complex one but in descending order.  Start with 10 squat and press and 10 knee drives per leg.  9,8,7,6,5,4,3,2,1

Done!

Thought we would start this day with a few laughs. I do not recommend any of these.  The treadmill one's are my favorite.
https://www.youtube.com/watch?v=7RmrGprIlrE

Today is short and sweet so spend a little extra time working on mobility and feel free to pair it with another activity of your choice. 

Complex 1:  Repeat 5x in a row
Skip 100 skips
Tricep up downs 10/side - Video Link

Complex 2:  Repeat 4x - Video Link
Hollow extension to tuck with a band/hockey stick or any object that is long and straight x 8
Plank hip touches x 20

Complex 3:  Repeat 5x
Skip 100 skips
​Russian Twists x 50, 40, 30, 20, 10 - Video Link

I hope everyone got outside to enjoy the sunshine this weekend.

Week two of the Isolation challenge is going to be great!!! I am missing everyone's faces but really enjoying your posts and comments so please keep them coming. 

With all the workouts please keep in mind that doing some of it is better then none of it.  I will do my best in the video's to provide options.   And remember if you have weights to use them!!

Complex 1:  4 rounds Video Link

• Tricep extensions x 20
• 1 Leg bench squat x 10/leg
• Supine back hold with leg lift off ( you will knee two chairs for this) - 10/leg

Complex 2:  3 rounds Video Link

• Scissor jumps or alternating back lunge x 20
• Lateral bounds x 20
• Prone can slides x 10
• Supine alternating leg drop with overhead hold x 10/leg

Complex 3:  2 rounds  ​ Video Link

• Wall balls or thrusters x 40
• full sit up x 20

We finally got around to making the first game kids can play to get their exercise in.  Giant Tic Tac Toe.   

More video's to come after spring break.

Have fun kids!