Most of you know that we’re already huge fans of single-leg reaches and lunges to create longer and stronger legs and hips.

In this dynamic warm-up we combine 3 of our favorite variations:

• The Single-leg reaches train your hamstrings and glutes as hip extensors, which is their primary role.
• The reverse lunge is a more knee dominant exercise that’s great for quads but also gets the glutes very effectively.
• And the Lateral lunge is great for your glutes and inner thighs.
• You can work this for time, 30 seconds at each movement or for 8-12 reps per exercise per leg.

You all missed out on the hill running due to the rain yesterday…  Soon we will have to have a repeat.

Wednesday’s Workout:

5 Pull Ups

10 Push Ups

15 Deep In and Outs

20 Walking Lunges

20 Band Rows

15 Sit Ups

10 Pistols (5/5)

5 Double Presses

For 4 Rounds

In preparation for the July 4th festivities, what can you do at all of these BBQs to not spoil your hard workouts and efforts? 

• Choose foods that aren’t concentrated in condiments and sauces
• Opt to eat your chicken, burgers, and dogs without the bun
• Take a healthy side dish with you to any BBQ you attend, this way you know you’ll have something healthy to eat
• If you have to do with an American Classic, stick to the potato salad and deviled eggs
• If you chose to drink (please be responsible) alternate one alcoholic beverage and one large glass of water

Here’s a good workout to kick off your weekend…

50 seconds on/10 seconds of, for 4 Rounds.

• Hand to Hand Kettlebell Swings
• Double Push Presses
• Renegade Rows
• Medicine Ball Front Squats
• Speed Rows

Once finished, complete 2 round of the Plank compex, holding each plank for 45 seconds.

Question of the Day:  Who will not want to do such a thing?

Saturday AM workout…

• Goblet Squat x 10
• Push Up x 10
• KB High Pulls x 20

Ladder down, so round 2 looks like…

• Goblet Squat x 9
• Push Up x 9
• KB High Pulls x 18

The rest looks like this…8, 8, 16 – 7, 7, 14 – 6, 6, 12- 5, 5, 10, etc…the last round looks like…

• Goblet Squat x 2
• Push Up x 2
• KB High Pull x 4

Enjoy, see you for some sledge work and shoveling after the AM workout, if you’re interested.  Food and beverage to follow.

For the round of 10 reps you should use heavier weights

• 10 Swings
• 10 Push Ups
• 10 Goblet Squats
• 10 Push Presses
• 10 Weighted Walking Lunges
• 10 Renegade Rows

For the round of 20 reps you should use the medium set of weights

• 20 Swings
• 20 Push Ups
• 20 Goblet Squats
• 20 Push Presses
• 20 Weighted Walking Lunges
• 20 Renegade Rows

For the round of 30 reps you should use a lighter set of weights

• 30 Swings
• 30 Push Ups
• 30 Goblet Squats
• 30 Push Presses
• 30 Weighted Walking Lunges
• 30 Renegade Rows

-The Member of The Workout

-The Member of The Week

-The Member of The Month

-The Member of The Year

I’ll leave the details of each on a new page on the site in the next few days.

In the meantime, here’s Monday’s workout

7 Rounds of

• One Arm Sumo Deadlift 3/3
• Dbl Overhead Presses 5
• Dbl Racked Reverse Lunges 5/5
• Front Squat 3/3
• Dbl Push Presses 5

In the meantime, for Saturday…

Start of with 3 Rounds of the Plank Complex

Then 5 Rounds of

• Snatches 12/12
• Jumping Pull Ups 24
• Front Squat 6/6
• Squat Thrusts 12
• Horizontal Flutter Kicks 24
• Hanging Knee Raises 12

Saturday’s Workout

4 Rounds of…

• 100 Jump Rope Revolutions
• Skip the Garage Length
• 20 Box Jumps
• Bear Crawl – 4 Gym Lengths

2 Rounds…

• 20 Inch Worms
• Block Run

• Agility Ladder Drills
• Double Push Presses
• Band Rows
• Squat Thrusts
• DB High Pulls (30sec left/30sec right)

• Block Run
• Sit Ups
• Speed Rows Left/Right
• Squats
• Pledge Push Ups
• Jumping Lunges (Total)
• Supermans
• Tuck Jumps
• Block Run

For each of the movements between the Block Running complete reps of 40-20-10 in descending order.  Start with one block run, complete 40 reps of all the movement, then 20 reps, then 10 reps, finish the workout with one block run.

• Kettlebell Swings
• Snatches – Left
• Snatches – Right
• Knees to Elbows or Hanging Leg Raises
• Band Rows
• MB Bear Hug Squats

Finish with Tabata Planks