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TRAINING OF THE DAY:  VIDEOS can be accessed by clicking the "on demand video workouts" tab in the upper right section of this page . We will add one circuit weekly.  If you are interested in more circuits or videos tailored specific to your goals, contact us and we will set up a personal online program for you.


"The 500" (12/10/17) For the following 5 exercises below, set up a timer for 60 seconds. Perform each exercise for 60 seconds while keeping your rep count. Move to the next exercise and repeat the same process. Your goal: To reach 100 reps total for each exercise, do as many rounds as it takes to reach 100 for each exercise. Once you hit your 100 rep count, you are done with that exercise. Take rests as needed but push yourself for time. ENJOY!!!!!


1) Release Push-ups

2) Alternating "V" ups (count every other leg)

3) Air Squat or dumbbell thrusters if you have weights

4) Burpees (modify this to step back burpees if you have back issues)

5) Double leg raises (flat on your back)


"1000 REP CHALLENGE"  (12/05/2017) Go for time. Once you reach the end (500 reps), start from the end and work back to the top to complete your "1000" rep mark.  

15 Release push-ups     20 "V" ups

30 hammer curls            30 Hindu Push ups

30 Air squats                  15 Jump Lunges

15 side lunges                50 Bicycle crunches

15 tricep push-ups         30 speed skaters

20 Plank jacks                30 KB swings

50 Mt. climbers               30 Tricep ext.

50 High Knees                20 Double leg raisers

30 Gorilla squats            20 Thrusters


"The Ladder Circuit" (Go for time!!! climb to 20 then repeat going in reverse)


2 Full Burpee's

4 Mountain climbers (each leg)

6 Explosive Push Ups

8 Soldier crawls (from plank position)

10 Squat jumps

12 Stationary lunges (each leg)

14 Over head Squats

16 (20) yard quick sprints 

18 Straight leg sit ups

20 Double leg raises




"Metabolic Burn Circuit"  (Perform 3 sets of 10-12 reps for each round before moving to the 

                                next round. Only rest for 30 seconds after each set.  This rest is

                                             important for the burn)


Warm up Round: 3 sets of 10-12 reps. Rest for 30 seconds after each set then repeat.


1) Pull ups or pull downs

2) Body weight squats

3) Push Up's (assisted or unassisted)


Resistance Round: 3 sets of 10-12 reps. Rest for 30 seconds after each set then repeat.


1) Off set lunges ( hold 2 dumbbells, one at shoulder height and the other at your hip)

2) Inverted Row or seated row

3) 3 in 1 push up's (wide, shoulder width, diamond)


Endurance Round: 3 sets of 10-12 reps. Rest for 30 seconds after each set then repeat.


1) Burpees

2) Mountain climbers

3) Jumping Jacks


Metabolic flush to cool down:  Indoors or Outdoors, Jog for a quarter mile up to 1 Mile depending on your level of fitness. Walk for 5 minutes at the end.



"HIIT" (High Intensity Interval Training) "TABATA DAY"


Perform each exercise below for 20 seconds of high intensity work followed by 10 seconds of rest. Do 4-8 rounds before moving to the next exercise.


With or without weights:


1) Squats

2) Pushups or chest press

3) Dead lifts

4) Triangle push up's

5) Hanging leg raises

6) Burpees

7) Roll backs or leg raises

8) Pull ups or Pull Downs

9) Squat Jumps

10) Alternating Tri pod planks



"The Murph" challenge


In this circuit go for a time challenge. This can be done several ways 1) perforrm the required reps of each exercise before moving to the next exercise. 2) Partition the circuit, Ex: 10 pull ups, 20 push ups, 30 squats and repeat for 10 rounds. Time yourself!!!!!!


1) If available Run anywhere between 1/4 up to 1 mile depending on your fitness level.

2) 100 pull ups or (pull downs if you do not have a pull up bar)

3) 200 Push ups (assisted if needed)

4) 300 body weight squats.

5) Run 1/4 - 1 mile



"3-2-1 Workout"  Repeat each 3-2-1 group 2x before moving to the next group.


Group 1:                                Group 2:                               Group 3:                      


12 Bicep Curls                    12 Shoulder Press               12 Pushups

12 Tricep Dips                    12 Back Flies                        12 Front Raises

Repeat for 3 min.                Repeat for 3 min.                 Repeat for 3 min.


30 sec. High Knees            30 sec. Mt. Climbers            30 sec. Burpees

30 sec. Wall Squat             30 sec. Lunges                     30 sec. pile squats

Repeat 2x                           Repeat 2x                              Repeat 2x


60 sec. Plank                     60 sec. Bicycle Crunches    60 sec. Reverse Crunches

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