Daily Workout

monday, may 19, 2014
AM=50, mostly sunny | PM=70, mostly sunny

Stretches & Warm-up

Run 1 mile for time (Compare to 3/28)

3 X 45 sec: Partner Asst Pistol Squats

3 Rds:
60 sec (Jump) Lunges
15 sec Rest
30 sec Burpees
15 sec Rest
60 sec Bridges
15 sec Rest
30 sec Plank up/downs
15 sec Rest

_________________________________________________________________________

saturday, may 10, 2014
outside: 60, partly sunny

Stretches & Warm-up

Run to Dupont Circle

12 min:
30 Walking Lunges
20 Sit-ups
10 Burpees

TABATA: Jumps/Step-ups

12 min:
Run Lap
30 Squats
20 Tuck-Opens
10 Dips

3 Rounds:
30 sec: Bench Step-ups (R)
30 sec: Bench Step-ups (L)
15 Sec: Bench Push-ups

_________________________________________________________________________

friday, may 16, 2014
AM=66, rain (plan for in or out…)

Stretches & Warm-up

3 x 90 sec: Fast feet & Burpees

8 min AMRAP:
20 Jumping jacks
20 Squats
20 Sit-ups

5 Rds:
15 sec Push-ups
45 sec Rest
-Count total reps

8 min AMRAP:
20 Mt. Climbers
20 Lunges
20 Leg Lifts

TABATA: Member’s Choice!

_________________________________________________________________________

wednesday, may 14, 2014
AM=65, partly cloudy (possible shower) | PM=77, cloudy (possible showers again)

Stretches & Warm-up

Stairs: 10 X 1 min w/ 20 sec rests

Choose your own adventure:
2 Block Runs
20 Push-ups
20 Burpees
60 Squats
60 Sit-ups
90 Lunges
90 Mt Climbers
*Complete exercises in any order, but must complete total reps before moving to the next exercise.

_________________________________________________________________________

monday, may 12, 2014
AM=64, partly cloudy | PM=85, mostly sunny

Stretches & Warm-up

15 min AMRAP (with a partner):
20 Push-ups
30 (Jump) Squats
40 Sit-ups
50 Burpees

Run 1 Laps
30 (Jump) Lunges
30 Tuck Opens
Run 2 Laps
20 (Jump) Lunges
20 Tuck Opens
Run 3 Laps
10 (Jump) Lunges
10 Tuck Opens

TABATA: Planks (all positions)

_______________________________________________________________________

saturday, may 10, 2014
outside: 68, cloudy

Stretches & Warm-up

3 x 1 min: Plank w/ partner jump

8 min:
3 Laps
Remaining time: 10 (Jump) Squats & 10 Alt V-ups

7 min:
3 Laps
Remaining time: 10 (Jump) Lunges & 10 Leg lifts

7 min:
3 Laps
Remaining time: 10 Burpees& 10 Sit-ups

TABATA: Bench/Step jumps

_________________________________________________________________________

friday, may 9, 2014
AM=66, partly sunny

Stretches & Warm-up

For 15 min:
1 Sprint (1 X down & back, 1/2 court)
20 Jumping Jacks
10 Squats
5 Push-ups
2 Sprint (2 X down & back, 1/2 court)
20 Jumping Jacks
10 Squats
5 Push-ups
3 Sprint (3 X down & back, 1/2 court)
20 Jumping Jacks
10 Squats
5 Push-ups
…Continue adding a sprint until time is up

4 X TABATA: Step-ups or Jumps/Sit-ups/(Jump) Lunges/Dips

_________________________________________________________________________

wednesday, may 7, 2014
AM=53, mostly cloudy | PM=66, cloudy, possible showers (ugh!)

Stretches & Warm-up

3 rounds:
2 min: Stairs
1 min: Plank hold
30 sec: Squat hold

Work w/ a partner:
Partner #1: Block run
Partner #2: Burpees
–Rotate

For time (TBD):
10 Walking Lunges
10 Broad jumps
10 Sit-ups

_________________________________________________________________________

monday, may 5, 2014
AM=50, partly sunny | PM=62, partly sunny

CINCO DE MAYO WORKOUT :)

Stretches & Warm-up

5 Rounds:
1 Laps
10 Burpees
10 Sit-ups
10 Step/Jump Up
10 (Jump) Squats
10 Superman

TABATA: Push-ups

5 Rounds:
1 Laps
10 Mt. Climbers
10 Leg Raises
10 Dips
10 (Jump) Lunges
10 Plank up/downs

_________________________________________________________________________

saturday, may 3, 2014
outside: 60, partly cloudy

Stretches & Warm-up

Agility Ladder Drills

Run 5 min
Complete 6, 9, 12, 15, 18 reps of:
(Jump) Squats
Push-ups
Burpees
Alternating Supermans
(Jump) Lunges
Run 5 min

_________________________________________________________________________

friday, may 2, 2014
outside: 57, partly sunny

Stretches & Warm-up

TABATA: Burpees

4 X 20 sec: Squat holds

20 min AMRAP:
5 sets of stairs
20 Lunges
Run to N St & back
20 Push-ups

4 Rounds:
45 sec Sit-ups/15 sec Rest
45 sec Plank/15 sec Rest

_________________________________________________________________________

wednesday, april 30, 2014
AM=57, rain PM=71, t-storms
**plan to be indoors, but keep your eye on the FB group page for changes!

Stretches & Warm-up

10 min AMRAP: “you go, I go” w/ a partner
12 Squats
6 Push-ups
3 Burpees

3 X 1 min: Partner Band Rows

10 min AMRAP:
20 Sit-ups
20 OH Reverse Lunges
20 Jumping Jacks

10 min AMRAP:
12 Bridges
24 Mt. Climbers
12 Supermans
24 Alt V-ups
24

_________________________________________________________________________

monday, april 28, 2014
outside: AM=53, clear & sunny | PM=62, partly cloudy
**possibility of indoor PM class due to rain**

Stretches & Warm-up

10 min: Jumping Jacks w/ 5 Burpees EMOM

4 min AMRAP:
10 (Jump) Squats
10 Push-ups

2 X 1 min: Plank (w/ partner providing resistance)

4 min AMRAP:
1 Lap
10 Walking Lunges

TABATA: Member’s choice :)

4 min AMRAP:
10 Broad Jumps
10 Sit-ups

_________________________________________________________________________

saturday, april 26, 2014
outside: 56, sunny 

Stretches & Warm-up

5 X 1 min on/off: Jump rope
–> Count missed jumps and/or breaks

Lap, 50 Bench jumps/step-ups
Lap, 40 (Jump) Squats
Lap, 30 (Jump) Lunges
Lap, 20 (Decline) Push-ups
Lap, 10 Burpees
Rest 2 min
1/2 Lap, 5 Burpees
1/2 Lap, (Decline) Push-ups
1/2 Lap, 15 (Jump) Lunges
1/2 Lap, 20 (Jump) Squats
1/2 Lap, 25 Bench jumps/step-ups

TABATA: Mt. Climbers

_________________________________________________________________________

friday, april 25, 2014
outside: 48, partly sunny 

Stretches & Warm-up

3 X Court (each): Resistance Sprints
3 X Court (each): Overhead Walking Lunges

2 X 1 min: Rotating Side Planks

For time (TBD):
10 HR Push-ups
10 Sit-ups
10 Squats

2 X 1 min: Bridges (use bench)

For time (TBD):
10 Dips
10 Atomic Sit-ups
10 Step/Jump-ups

_________________________________________________________________________

wednesday, april 23, 2014
outside: AM=50, clear | PM=63, mostly sunny

Stretches & Warm-up

4 Rds of 90 sec: 3 Burpees & Sprints
(*Possibly sit-ups btwn rds, depends on size of class)

You have the remainder of class to complete the following:
5 Laps
50 Dips
50 Push-ups
50 Sit-ups (if not completed above)
100 Squats
100 Step/Jump-ups
100 Lunges
–These can be completed in any order, but total reps must be completed before moving to the next exercise.

_________________________________________________________________________

monday, april 21, 2014
outside: AM=43, clear& sunny | PM=65, partly sunny

Stretches & Warm-up

TABATA: Jump Squats & Bridges

2 Rounds of:
50 Jumping Jacks
40 Lunges
30 Sit-ups
20 Squats
Burpees (until group finishes at least 10 reps each)
5 min Run
Rest 1 min

TABATA: Bench/Step-ups or Jumps & Push-ups (option of incline on bench)

_________________________________________________________________

saturday, april 19, 2014
outside: 52 & partly sunny

Stretches & Warm-up

3 X 3 Laps (as fast as you can)
*Rest 2:00 min between sets

5 Rounds (work w/ a partner):
9 Bench Step-ups/Jumps
6 Sit-ups
3 Push-ups
*Partner holds plank (of choice) during round, then rotate.

30-20-10 reps: Lunges (1/2 forward, 1/2 reverse) & Mt. Climbers
–> Complete 3 burpees every minute

TABATA: Dips

5 min AMRAP: 10 broad jumps, 10 squats, jog

_________________________________________________________________

friday, april 18, 2014
outside: 40 & mostly cloudy

Stretches & Warm-up

Run to Dupont Circle

1/2 of the Deck of Cards

Run back to Statue

1/2 of the Deck of Cards

**Boot campers will choose exercises! :)

_________________________________________________________________

wednesday, april 16, 2014
outside: AM=32, clear & mostly sunnyy | PM=53, mostly sunny

Stretches & Warm-up

Burpee Tag :)

For 8 min:
30 Lunges
15 Sit-ups
5 HR Push-ups

Run 5 min, every minute on the minute 10 jump squats
–> Complete 30 Squats

Group #1)
20 sec Hollow (hold or rock)
40 sec Flutter Kicks
1 min Leg Lifts
Group #2)
Hold plank
–> Switch

_________________________________________________________________

monday, april 14, 2014
Outside: AM=61, mostly cloudy | PM=77, mostly cloudy

Stretches & Warm-up

For 8 min, work w/ a partner:
Partner #1=75 Jump Ropes
Partner #2=Sit-ups

Rotate

TABATA: Squat jumps & hold

For 8 min:
20 Lunges
10 Leg Lifts
5 Push-ups

3 X 1 min: : Partner plank w/ Burpee Jump-over

Time TBD: Running & 10 Broad Jumps
_________________________________________________________________

saturday, april 12, 2014
Outside: 58 & foggy

Stretches & Warm-up

5 laps/10 (Jump) Lunges/10 Push-ups
4 laps/20 (Jump) Lungess/10 Push-ups
3 laps/30 (Jump) Lunges/10 Push-ups
2 laps/40 (Jump) Lunges/10 Push-ups
1 lap/50 (Jump) Lunges/10 Push-ups
–> jog to group finishes

3 X 30 sec: Plank Right/Mt. Climbers/Plank Left/Mt. Climbers

TABATA: Member’s choice :)

AMRAP (TBD):
10 Sit-ups
5 Burpees
10 Bench jumps/step-ups

__________________________________________________________________________

friday, april 11, 2014
Outside: AM=55, mostly cloudy 

Stretches & Warm-up

5 X Suicides (work w/ partner)

3 Rounds:
Bench Step-ups/Jumps
Push-ups
Squats
Dips
Burpees
-Spend 45 sec performing each exercise, then immediately begin the next exercise.
–The clock does not stop between exercises so transition quickly.

5 min AMRAP: Stairs & Lunge

_________________________________________________________________

wednesday, april 9, 2014

Outside: AM=45, partly sunny | PM=60, mostly sunnyStretches & Warm-up12 min: Agility Ladder Drills

Run 5 min
Complete 6, 9, 12, 15, 18 reps of:
(Jump) Squats
Push-ups
Burpees
Twists
(Jump) Lunges
Run 5 min

_________________________________________________________________

monday, april 6, 2014
Outside: AM=45, cloudy | PM=55, rain
(PM class: indoors)

Warm-up

Partner Burpees: 1/1, 2/2, 3/3, 4/4, 5/5, 4/4, 3/3, 2/2, 1/1

Complete the following:
3 Laps
60 Jumping Jacks
40 Mt Climbers
20 Sit-ups
10 Push-ups
1 Lap
10 Push-ups
20 Sit-ups
40 Mt Climbers
60 Jumping jacks
3 Laps

Partner Tuck Opens: 2/2, 4/4, 6/6, 8/8, 10/10, 8/8, 6/6, 4/4, 2/2

6 min AMRAP: 6 Squats, 6 Jump Squats, 6 Bridges & 1 Lap
Rest
6 min AMRAP: 6 Lunges, 6 Jump Lunges, 6 Leg Lifts, & 1 Lap

_________________________________________________________________
Saturday, April 5, 2014
Outside: AM=52, partly sunnyWarm-upWork with a partner to complete the following:
300x Jump Rope
150x Lunges/Jump Lunges
100x Bridges
100x Mountain Climbers
–>Jumping Jacks till group finishesPartner Circuits
4 min AMRAP:
20 Step Up/Jump Ups
Partner=Rotating Side Plank
1 Lap4 min AMRAP:
20 Squats
Partner=Burpee
1 LapFor 6 Minutes, complete the following:
10 Broad Jumps
10 Sit-Ups
10 Push Ups
1 LapTABATA…if time permits :)_________________________________________________________________________Friday, April 4, 2014
Outside: AM=50, cloudyWarm-up (at statue)Run to Dupont Circle (1/2 mile)6 min: 10 Push-ups, 15 Squats & 25 Jumping Jacks8 min AMRAP:
30 Walking Lunges
20 Sit-ups
10 Bench Dips6 min: 1 lap (around the inner sidewalk of the circle) & 10 BurpeesTABATA: Step-ups/Bench jumpsRun back to studio
_________________________________________________________________________Wednesday, April 2, 2014
Outside: AM=50, mostly cloudy | PM=67, partly cloudyWarm-up20 min AMRAP:
4 Laps
15 Burpees
30 Squats
15 Push-ups21-15-19 reps of: Lunges (each leg), Plank up-downs, Bench Step-ups or Jumps
–Run laps til group finishesTABATA: Group decision :)_________________________________________________________________________Monday, Mar 31, 2014
AM class inside | PM class outside!  Warm-up5 Rds:
20 sec Mt. Climbers
20 sec Lunges
20 sec Burpees
1 Lap (for PM class only)
Rest3 X 45 sec: Partner Plank w/ Jump10 Rds (work w/ a partner, rest during partner’s set):
6 Push-ups
9 Leg Lifts
12 Prisoner Squats
24 JJs_________________________________________________________________________Saturday, Mar 29, 2014
Outside: 48 degrees & cloudyWarm-up100 JJs/50 Sit-ups
75 JJs/40 Sit-ups
50 JJs/30 Sit-ups
25 JJs/20 Sit-upsWork w/ a partner. 6 min AMRAPPartner #1 = Lap
Parner #2 = 10 Burpees & 10 Lunges w/ rotation
–Rotate when person completes lap.Partner #1 = Lap
Partner #2 = 10 Mt. Climbers & 10 Squats
–Rotate when person completes lap.Partner #1 = Lap
Partner #2= 10 Jump squats & 10 Push-ups
–Rotate when person completes lap.TABATA: Plank up/downs
_________________________________________________________________________Friday, Mar 28, 2014
Outside: 41 & mostly cloudy
*Please dress appropriately!*
Stretches & Warm-up
Run 1 mile for time (Compare to 12/2)
3 X 45 sec: Partner Plank w/ clap
3 Rds:
60 sec (Jump) Squats
15 sec Rest
30 sec Push-ups
15 sec Rest
60 sec (Jump) Lunges
15 sec Rest
30 sec Dips
15 sec Rest
Work with a partner (TBD):
Partner 1 = 20 Bench jumps/ Step-ups
Partner 2 = Sit-ups
_________________________________________________________________________Wednesday, Mar 26, 2014
Classes will be inside. Warm-up4 Rounds of:
1 min Burpees w/ a squat
45 sec Sit-ups
1 min Plank
45 sec Mt. ClimbersTABATA: Boat pose10, 8, 6, 4, 2 reps: Push-ups
Complete 10 Lunges or 20 Jump Lunges btwn sets10 min AMRAP:
20 Jumping Jacks
10 Leg Lifts
20 Bridges
10 Supermans
20 Jump Squats
10 Rotating Side planks________________________________________________________________________Monday, Mar 24, 2014
Classes will be inside. Warm-up8 min to complete:
10, 15, 20, 25, 30, 25, 20, 15, 10 reps: Squats
Complete 5 HR Push-ups btwn sets
–”Cardio” til group finishes and/or time runs out1 min Max Burpees (count reps!)8 min AMRAP:
30 Jumping Jacks
15 (DB) Sit-ups
30 Mt. Climbers
15 Leg LiftsTABATA: Alt later and front and back hops8 min to complete:
10, 15, 20, 25, 30, 25, 20, 15, 10 reps: Lunges
Complete 5 HR Plank up/downs btwn sets
–”Cardio” til group finishes and/or time runs out1 min Max Burpees (count reps!)_________________________________________________________________________Saturday, Mar 22, 2014
Outside: 51 & partly cloudyWarm-upTABATA: Burpees5 min of Stairs
30 Squats
30 Sit-ups
(JJs til group finishes)
Rest 90 sec5 min of Stairs
30 Lunges
30 Leg Raises
(JJs til group finishes)
Rest 90 sec5 min of Stairs
30 Bridges
30 Plank up/downs
(JJs til group finishes)
Rest 90 secBlock Run_________________________________________________________________________Friday, Mar 21, 2014
We’re FINALLY headed outside: 38 & clear
*Please dress appropriately!*Warm-upTABATA: High Knees & Butt Kickers3 rounds:
3 min: Running
10 Burpees w/ push-up
–Rest 1 min as a group8 min AMRAP:
10 Squats
10 Sit-ups
10 Jumps/Step-ups
10 Plank up-downsTime TBD: Intervals of Sprinting, Jogging & Walking Lunges_________________________________________________________________________Wednesday, Mar 19, 2014
Indoors (due to weather)
*Class times: 6am, 7am & 7pm for 55 min

Warm-up

3 min Sit-up test
(Compare to results on 1/20)

5 min AMRAP:
Partner 1 = 10 Burpees
Partner 2 = Plank

10 min AMRAP:
25 Jumping Jacks
20 Lunges
10 HR Push-ups
5 Tuck Opens

5 min AMRAP:
Partner 1 = 10 Mt. Climbers
Partner 2 = Leg Lifts

10 min AMRAP:
5 V-ups
10 Dips
20 Bridges
25 Tuck Jumps

________________________________________________________________________

Monday, Mar 17, 2014
Indoors (due to snow)
*Class times: 6am, 7am & 7pm for 55 min

Warm-up & Game :)

2 X 90 sec: 12 Squats, 6 Push-ups & 3
–Work w/ partner, rest during partner’s set, count rounds!

3 X 45 sec: Plank w/ resistance

Complete for 12 min:
10 Sit-ups
20 Reverse Lunges
10 (Atomic) Sit-ups
20 Jumping Jacks

3 X 45 sec: Partner Leg Throws

2 X 90 sec: 3 Burpees, 6 Push-ups, 12 Squats
–Work w/ partner, rest during partner’s set, count rounds!

_________________________________________________________________________

Saturday, Mar 14, 2014
We’re headed outside: 43 degrees, mostly sunny!

Stretches & Warm-up

15 min AMRAP:
1, 2, 3… sets of stairs
–> 12 Mt. Climbers & 6 Squats btwn sets

Work w/ a partner:
Partner #1: Block run
Partner #2: Sit-ups
–Rotate

TABATA: Spiderman Planks

Work w/ a partner:
Partner #1: Block run
Partner #2: Burpees
–Rotate

_________________________________________________________________________
Friday, Mar 14, 2014
Indoors

Warm-up

TRX Jump Squat Competitions!
(Work with a partner, each partner has 1 min to complete as many jumps as possible. Each partner will have 3 attempts.)

3 X 45 sec: Partner Band Rows

2 Rounds:
3 min: 20 Lunges, 10 Push-ups & 5 V-ups
1 min: Jumping Jacks or Burpees
30 sec: Rest

3 rounds:
45 sec Sit-ups/15 sec Rest
45 sec Plank/15 sec Rest

_________________________________________________________________________

Wednesday, Mar 12, 2014
Indoors

Warm-up

8 min EMOM:
2 HR Push-ups
4 Sit-ups
6 Prisoner Squats
(Either rest or complete JJs during remaining time)

TABATA: Supermans

12 min to complete the following:
60 (Jump) Lunges
50 Tuck Opens
40 Bridges
30 Burpees

3 min: Plank variations

_________________________________________________________________________

Monday, Mar 10, 2014
Indoors

Stretches & Warm-up

TABATA: Push-ups

3 Rds:
2 min Fast feet, Jog (in place) & Burpees
1 min Plank (alt front, side, side)
1 min Rest

2 X 1 min: Partner Leg Circles

8 min AMRAP:
20 Jumping Jacks
10 Squats
20 Mt. Climbers
10 Sit-ups
20 Lunges
10 Dips

_________________________________________________________________

Saturday, Mar 8, 2014
We’re headed outside: 40 degrees, partly sunny!

Stretches & Warm-up

Stairs: 10 X 1 min w/ 20 sec rests

Choose your own adventure:
2 Block Runs
15 Push-ups
30 Burpees
60 Squats
90 Sit-ups
120 Lunges
*Complete exercises in any order, but must complete total reps before moving to the next exercise.

_________________________________________________________________

Friday, Mar 7, 2014
Indoors

Warm-up

Burpee Game :)

14, 12, 10, 8, 6, 4, 2 reps: Jump Squats & Push-ups
–> Jogging in place til group finishes

3 X 45 sec: Partner Leg Throws

50, 40, 30 reps: Jumping Jacks
40, 30, 20 reps: Sit-ups
30, 20, 10 reps: Lunges
20, 10, 05 reps: Plank up/downs

3 X 45 sec: Partner Twists

(1/2) TABATA: Mt. Climbers

_________________________________________________________________

Wednesday, Mar 5, 2014
Indoors

Warm-up

1 min: (Jump) Lunges
–> Perform 25 Squats, 10 push-ups & JJs til group finishes

5 min AMRAP: 24 Sit-ups & 12 Tuck Jumps

1 min: (Jump) Lunges
–> Perform 50 Squats, 20 push-ups & JJs til group finishes

5 min AMRAP: 24 Groiners & 12 Bridges

1 min: (Jump) Lunges
–> Perform 75 Squats, 30 push-ups & JJs til group finishes

_________________________________________________________________

Monday, Mar 3, 2014
Indoors

Warm-up

4 X 90 sec:
4 Jump Lunges
4 HR Push-ups

TABATA: Alternate 1 arm/1 leg planks

8 min AMRAP:
30 Jumping Jacks
15 Prisoner Squats
30 Mt. Climbers
15 Sit-ups
–> Complete 2 Burpees EMOM

3 X 1 min: Partner sit w/ hops

_________________________________________________________________

Saturday, Mar 1 & Sunday, Mar 2
Indoors

Warm-up

Agility Ladder Drills

30-20-10 reps of: Lunges, Band Curls & Leg lifts
–> Perform 10 Jumping Jacks every minute

TABATA: Sit-ups & Planks

_________________________________________________________________

Friday, Feb 28, 2014
Indoors

Warm-up

9 Burpees/30 JJs/15 Squats/5 V-ups
6 Burpees/30 JJs/15 Squats/5 V-ups
3 Burpees/30 JJs/15 Squats/5 V-ups

TABATA: Static Lunges (Left)

3 X 1 min: Plank (partner holds legs)

TABATA: Static Lunges (Right)

3 Burpees/30 JJs/15 Bridges/5 Push-ups
6 Burpees/30 JJs/15 Bridges/5 Push-ups
9 Burpees/30 JJs/15 Bridges/5 Push-ups

_________________________________________________________________

Wednesday, Feb 26, 2014
Indoors

Warm-up

3 X 1 min: Broad Jumps
–> Complete 1 min plank (alt positions each round)

8 min AMRAP:
Partner #1:
5 (Plyo) Push-ups
10 DB Sit-ups
20 Jump Lunges
– While Partner #1 completes reps, Partner #2 completes Jumping Jacks, then rotate

8 min AMRAP:
Partner #1:
5 Supermans
10 Leg Lifts
20 Jump Squats
– While Partner #1 completes reps, Partner #2 completes Jumping Jacks, then rotate

_________________________________________________________________

Monday, Feb 24, 2014
Indoors

Warm-up

7 min to complete:
12 Squats
6 HR Push-ups
–3 Burpees EMOM

TABATA: Reverse tabletop

7 min to complete:
12 Reverse Lunges
6 Plank up/downs
–3 Burpees EMOM

3X30 sec: Jump Jacks/Strict sit-ups/Right Side Plank
3X30 sec: Mt. Climbers/Strict sit-ups/Left Side Plank

_________________________________________________________________

Sunday, Feb 23, 2014
OUTSIDE!! 49 & partly sunny

Warm-up

3 X 3 Laps (as fast as you can)
*Rest 90 sec between sets

8 min AMRAP:
10 Bench Step-ups/Jumps
10 Push-ups
10 Sit-ups
(at 4 min, run a lap)

TABATA: Plank of some sort :)

8 min AMRAP:
20 Lunges (10 forward, 10 reverse)
10 Mt. Climbers
10 Leg Lifts
(at 4 min, run a lap)

_________________________________________________________________

Saturday, Feb 22, 2014
OUTSIDE!! 40 & partly sunny

Stretches & Warm-up

12 burpees w/ a squat/1 set of stairs
10 burpees w/ a squat/2 set of stairs
8 burpees w/ a squat/3 set of stairs
6 burpees w/ a squat/4 set of stairs
4 burpees w/ a squat/5 set of stairs

Complete the following:
50 Jumping jacks
40 Sit-ups
30 Mt Climbers
20 Push-ups
1 Block run
20 Push-ups
30 Sit-ups
40 Mt. Climbers
50 Jumping jacks

TABATA: Single Leg Bridges

_________________________________________________________________

Friday, Feb 21, 2014
Indoors

Warm-up

“Death by Burpees” (by 2′s)
-On the 1st min, complete 2 reps on the 2nd min complete 4 reps, on the 3rd min complete 6 reps. Continue until you can no longer complete reps within the min.

21-15-9 reps of: Lunges (both L & R), Band Curls & Leg lifts
Rest 1 min
9-15-21 reps of: Lunges (both L & R), Band Curls & Leg lifts

TABATA: Spiderman Planks

OR

2 X 2 min AMRAP:
10 (Jump) Squats
10 Sit-ups
(*Count rounds)
_________________________________________________________________

Wednesday, Feb 19, 2014
Indoors

Warm-up

Work w/ a partner:
3 rounds w/ a partner
1 min Push-ups
1 min (Jump) Lunges
1 min Sit-ups
1 min (Jump) Squats
–One partner performs exercise, while other rests. Count reps.

_________________________________________________________________

Monday, Feb 17, 2014
*Holiday Schedule: 6:30am, 7:15am & 10:30am*
Indoors

Stretches  & Warm-up

4 X 25 Sit-ups
-Complete 30 Mt. Climbers btwn sets

10, 9, 8…3, 2, 1 reps: Burpees
-Complete 10 Squats btwn sets

3 X 45 sec: Partner Leg Throws
–Complete 30 Jumping Jacks btwn sets

10, 9, 8…3, 2, 1 reps: Push-ups
Complete 10 Lunges btwn set

_________________________________________________________________

Sunday, Feb 16, 2014
Indoors
*Workout inspired by the winter Olympics!

Warm-up

“Deck of Cards” workout:
Hearts: Jump Squats (Ski jumping)
Diamonds: Mt. Climbers (Luge)
Spades: Lateral Jumps (Downhill Slalom)
Clubs: High Knees (Cross Country Skiing)
Jokers: 30 Burpees (Luge)

3 X 1 min: Planks (legs, shoulders, knees)

_________________________________________________________________

Saturday Feb 15, 2014
Indoors
*Workout inspired by the winter Olympics!

Warm-up

“Deck of Cards” workout:
Hearts: Jump Squats (Ski jumping)
Diamonds: Jump Lunges (Cross-country skiing)
Spades: Rotation Jumps (Snowboarding)
Clubs: Skaters (Speed skating)
Jokers: 50 Mt. Climbers (Luge)

Double TABATA: Sit-ups & Push-ups

_________________________________________________________________

Friday, Feb 14, 2014
Indoors

Warm-up

18, 15, 12, 9, 6, 3 reps of:
HR Push-ups
Sit-ups
Squats

5 min: Cardio-mix interval

3, 6, 9, 12, 15, 18 reps of:
Lunges (both legs count as a rep: L & R = 1)
Sit-ups
Bridges

5 min: Cardio-mix Interval

2 X 1 min: Plank hold (shoulder taps, leg raise & knees to elbows)

_________________________________________________________________

Wednesday, Feb 12, 2014
Indoors

Warm-up

8 min EMOM: 5 Burpees & 10 Butterfly Sit-ups

3 X 40 sec on, 20 sec rest.
#1) Side Lunges
#2) Jumping Jacks
#3) Push-ups

TABATA (Reverse: 10 on/20 off): Hollow Body

3 X 40 sec on, 20 sec rest
#1) Sumo Squat
#2) Mt. Climbers
#3) Leg Lifts

_________________________________________________________________

Monday, Feb 10, 2014
Indoors

Warm-up

5 Burpees/20 Sit-ups/45 Jump Squats
10 Burpees/20 Sit-ups/30 Jump Squats
15 Burpees/20 Sit-ups/15 Jump Squats

Work with a partner for 5 min:
Partner #1 = 5 Walk-outs with a push-up
Partner #2 = Jumping Jacks

6 min: 20 Lunges/20 Twists/20 Mt. Climbers

6 min: 10 Squats/10 Tuck Opens/10 Tuck Jumps

_________________________________________________________________

Sunday, Feb 9, 2014
Indoors

Warm-up

7 min AMRAP:
Partner 1= 12 Burpees
Partner 2= TRX Rows

12 min AMRAP:
30 Jumping Jacks
20 Lunges
10 Sit-ups
5 Push-up w/ shoulder tap

TABATA: Alt Tabletop

7 min AMRAP:
Partner 1= 24 Mt. Climbers
Partner 2= Squats

_________________________________________________________________

Saturday, Feb 8, 2014
Indoors

Warm-up

3 X 1 min: TRX Jump Squats/Russian Twists/Rest

5 X 15 sec: Push-ups/45 sec rest
–> Count total reps

1 min: Reverse Lunges, Jumping Jacks, Band Curls
45 sec: Reverse Lunges, Jumping Jacks, Band Curls
30 sec: Reverse Lunges, Jumping Jacks, Band Curls

4 rounds:
45 sec Sit-ups/15 sec Rest
45 sec Plank/15 sec rest

_________________________________________________________________

Friday, Feb 7, 2014
Indoors

Warm-up

6 min to complete:
6, 12, 18, 24, 18, 12, 6 Squats w/ 5 Plank up/downs btwn sets

10 min AMRAP:
20 Jumping Jacks
10 Sit-ups
20 Mt. Climbers
10 Leg Lift
20 Brides
10 Supermans

TABATA: Cone Hop

6 min to complete:
6, 12, 18, 24, 18, 12, 6 Lunges w/ 5 Plank up/downs btwn sets

_________________________________________________________________

Wednesday, Feb 5, 2014
Indoors

Warm-up

5 X 60 sec:
3 Prisoner Squats
3 HR Push-ups

TABATA: One arm planks

10 min to complete the following:
50 (Jump) Lunges
50 Tuck Opens
50 Burpees

3 X 1 min: Sit-ups w/ partner

_________________________________________________________________
Monday, Feb 3, 2014
Indoors

Warm-up

3 Rds:
2 min Fast feet & Burpees
1 min Lunges
1 min Rest

2 X 1 min: Partner Leg Throws (w/ squat)

8 min AMRAP:
30 Jumping Jacks
15 Squats
30 Mt. Climbers
15 Sit-ups

TABATA: Push-ups

_________________________________________________________________

Sunday, Feb 2, 2014
OUTSIDE!! , 46 mostly cloudy

Stretches & Warm-up

Block Run (for time)

10-9-8-7-6-5-4-3-2-1 reps: HR Push-ups & Sit-ups
w/ 1-2-3-4-5-6-7-8-9-10 set of stairs between sets
–>15 min time cap!

TABATA: Squat hold

Around the statue (time TBD):
10 Walking Lunges
5 Broad Jumps

_________________________________________________________________

Saturday, Feb 1, 2014
OUTSIDE!! 35, mostly cloudy

Stretches & Warm-up

For 8 min:
Partner #1 = 75 Jump Ropes
Partner #1 = Burpees
(Rotate after 75 Jump Ropes)

3 X 1 min: Walkout with a push-ups

For 8 min:
Weighted Overhead Walking Lunges
Running
(Work with a partner & complete as many laps as possible)

3 X 1 min: Partner plank w/ weight pass

________________________________________________________________
Friday, Jan 31, 2014
Indoors

Warm-up

20 X 1 Burpee/2 Push-ups/3 Jumping Jacks/4 Sit-ups (= 1 rep)

10 min AMRAP:
12 Lunges
12 Supermans
12 Jump Lunges
12 Leg Lifts

20 X 1 Burpee/2 Push-ups/3 Jumping Jacks/4 Sit-ups (= 1 rep)

TABATA: Member choice :)

________________________________________________________________

Wednesday, Jan 29, 2014
Indoors

Warm-up

Work in groups:
3X30 sec: Jump Squats/Strict sit-ups/Rest
3X30 sec: Mt. Climbers/Strict sit-ups/Rest
3X30 sec: Burpees/Strict sit-ups/Rest

4 min: 20 Lunges & 10 Rotating side planks
1 min: Jumping Jacks
4 min: 20 SL Bridges (alt L & R) & 10 Dips
1 min: Jumping Jacks

________________________________________________________________

Monday, Jan 27, 2014
Indoors

Warm-up

3 X 1 min: Partner plank up-down w/ clap

Compete 3 Rounds:
1 min: Lunges
1 min: Push-ups
1 min: Squats
1 min: Sit-ups
1 min: Burpees
-Running clock,no rest btwn exercises
–Rest 1 min btwn rounds

3 X 30 sec: Static Leg Raise w/ partner hops
________________________________________________________________

Sunday, Jan 26, 2014
Indoors

Warm-up & Game :)

5 min: 12 Squats & 6 Push-ups
–Work w/ partner, rest during partner’s set, count rounds!

3 X 45 sec: Partner Band Rows

Complete for 10 min:
10 Sit-ups
20 OH Reverse Lunges
10 (Atomic) Sit-ups
20 Jumping Jacks

3 X 45 sec: Partner Leg Throws

5 min: 12 Squats & 6 Push-ups
–Work w/ partner, rest during partner’s set, count rounds!

________________________________________________________________

Saturday, Jan 25, 2014
Indoors

Warm-up

9 Burpees/30 JJs/15 Squats/5 Dips
6 Burpees/30 JJs/15 Squats/5 Dips
3 Burpees/30 JJs/15 Squats/5 Dips

TABATA: Static Lunges (Left Leg)

3 Rds:
30 sec: Plank Right
30 sec: Mt. Climbers
30 sec: Plank Left
30 sec: Mt. Climbers
1 min: Sit-ups

TABATA: Static Lunges (Right Leg)

3 Burpees/30 JJs/15 Bridges/5 Push-ups
6 Burpees/30 JJs/15 Bridges/5 Push-ups
9 Burpees/30 JJs/15 Bridges/5 Push-ups

________________________________________________________________

Friday, Jan 24, 2014
Indoors

Warm-up

8 min AMRAP:
20 Mt. Climbers
5 Squats
3 Burpees

3 X 1 min: Broad Jumps
–> Complete 1 min plank (alt positions each round)

10 min AMRAP:
Partner #1
5 (Plyo) Push-ups
10 DB Sit-ups
20 Jump Lunges
– While Partner #1 completes reps, Partner #2 completes Jumping Jacks, then rotate

TABATA: Member’s choice :)

_________________________________________________________________

Wednesday, Jan 22, 2014
Indoors

Warm-up

14, 12, 10, 8, 6, 4, 2 reps: Burpees & Prisoner Squats
–> Plank til group finishes

3 X 45 sec: Partner Assisted Leg Raises

50, 40, 30 reps: Jumping Jacks
40, 30, 20 reps: Lunges
30, 20, 10 reps: Sit-ups
20, 10, 05 reps: Tuck Jumps
10, 05, 01 reps: Burpees

3 X 45 sec: Partner Twists

TABATA: Mt. Climbers

________________________________________________________________

Monday, Jan 20, 2014
*Holiday Schedule: 6:30am, 7:15am, 10:30am & 7pm*
Indoors

Warm-up

3 min Sit-ups (Compare to results on 9/9)

90 sec: (Jump) Lunges
–> Perform 25 Squats, 10 push-ups & Burpees til group finishes (at least 5 each)
1 min Rest

1 min: (Jump) Lunges
–> Perform 50 Squats, 20 push-ups & Burpees til group finishes (at least 5 each)
1 min Rest

30 sec: (Jump) Lunges
–> Perform  75 Squats, 30 push-ups & Burpees til group finishes (at least 5 each)

TABATA: Plank up/downs

5 min AMRAP: 24 Groiners & 12 Bridges

________________________________________________________________

Saturday, 1/18 & Sunday, 1/19

No Boot camps! Enjoy the weekend!

________________________________________________________________

Friday, Jan 17, 2013
Indoor

Stretches & Warm-up

TRX Jump Squat Competitions!
(Work with a partner, each partner has 1 min to complete as many jumps as possible. Each partner will have 3 attempts.)

‘Death by Push-ups’ (by 2′s)
(With a continuous running clock complete 2 push up the 1st minute, 4 push-ups the 2nd minute, 6 the 3rd minute. Continue until you fail to complete the total number within the minute.)

1 min: Reverse Lunges, Jumping Jacks, Squats, Band Curls
45 sec: Reverse Lunges, Jumping Jacks, Squats, Band Curls
30 sec: Reverse Lunges, Jumping Jacks, Squats, Band Curls

4 rounds:
45 sec Sit-ups/15 sec Rest
45 sec Plank/15 sec rest

________________________________________________________________

Wednesday, Jan 15, 2013
Indoors

Stretches & Warm-up

5 Rounds (Work in 2 groups):
12 Jump Lunges
9 Sit-ups
3 Burpees

TABATA: Supermans

4 Rounds of 30 sec:
Jump Squats/SL Bridge (R)
Jump Squats/SL Bridge (L)
Rest

2 X 1 min: Partner Clap push-ups
________________________________________________________________

Monday, Jan 13, 2013
Indoors

Stretches & Warm-up

8 min AMRAP:
30 Jumping Jacks
10 Sit-ups
20 Mt. Climbers
10 Leg Lifts

TABATA: Reverse tabletop

6 min to complete:
6, 12, 18, 24, 18, 12, 6 Squats w/ 5 HR Push-ups btwn sets
–> 1 min Burpees
Rest 1 min

6 min to complete:
6, 12, 18, 24, 18, 12, 6 Lunges w/ 5 HR Push-ups btwn sets
–> 1 min Burpees

________________________________________________________________

Sunday, Jan 12, 2014
*43, mostly sunny

Boot Camp is on and we’re headed outside! Be sure to secure your spot online! Only a 3 spots left!

________________________________________________________________

Saturday, Jan 11, 2014
*50, rainy & cloudy

Boot Camp is on!  Weather is warm, but rain in the forecast. Will make a last minute decision so plan for either in or out! Please be sure to secure your spot online!

________________________________________________________________

Friday, Jan 10, 2013
Indoor

Stretches & Warm-ups

Agility Ladder Drills

30-20-10 reps of: Lunges, Band Curls & Leg lifts
–> Perform 10 Jumping Jacks every minute

TABATA: Surprise ;)
________________________________________________________________

Wednesday, Jan 8, 2013
Indoors

Stretches & Warm-up

3 rounds w/ a partner
1 min Push-ups
1 min Squats
1 min Burpees
1 min Sit-ups
–One partner performs exercise, while other rests. Count reps.

TABATA: Reverse Plank

________________________________________________________________

Monday, Jan 6, 2013
Indoors

Stretches & Warm-up

5 min AMRAP:
Partner 1= 12 Burpees
Partner 2= Sit-ups

15 min AMRAP:
30 Jumping Jacks
20 Lunges
10 Tuck Opens
5 HR Push-ups

TABATA: Tuck Jumps

5 min AMRAP:
Partner 1= 12 Mt. Climbers
Partner 2= Squats

_________________________________________________________________

Saturday, Jan 4, 2013
Indoors

Boot Camp is on! Please be sure to secure your spot online! Only 2 spots left!

_________________________________________________________________

Friday, Jan 3 2014
Indoors

Stretches & Warm-up

3 Rds:
2 min Fast feet & Burpees
1 min Lunges
1 min Rest

3 X 1 min: Partner planks w/ hop

10 min AMRAP:
30 Jumping Jacks
15 Squats
30 Mt. Climbers
15 Sit-ups

TABATA: Push-ups

_________________________________________________________________

Wednesday, Jan 1 2014
We’ll be outside, 40 & partly sunny

**New Year’s Day workout at 11am**

Jog to Temple &Stretches

For 8 min:
Stairs (random times – about 30 sec, 1 min or 90 sec)
Call time, 30 sec to complete 3 burpees, rest whatever time is remaining

3 Rounds
30 sec Incline Bench push-ups
30 sec Dips
Broad jump & Lunges (platform)

6 min AMRAP:
Run long sides of platform long sides
Varying exercises along the short ends

6 min AMRAP:
3 Stairs
20 Squats
14 Mt. Climbers
20 Bridges
14 Sit-ups

_________________________________________________________________

Monday, Dec 30, 2013
Indoors

Stretches  & Warm-up

4 X 25 Sit-ups
-Complete 30 Mt. Climbers btwn sets

10, 9, 8…3, 2, 1 reps: Burpees
-Complete 10 Squats btwn sets

3 X 45 sec: Partner Leg Throws
–Complete 30 Jumping Jacks btwn sets

10, 9, 8…3, 2, 1 reps: Push-ups
Complete 10 Lunges btwn set

_________________________________________________________________

Saturday, Dec 28, 2013
*38, mostly sunny

Boot Camp is on & we’re headed outside! Please be sure to secure your spot online!

_________________________________________________________________

Friday, Dec 27, 2013
Indoors

Stretches  & Warm-up

5 Burpees/20 Sit-ups/40 Jumping Jacks
10 Burpees/20 Sit-ups/40 Jumping Jacks
15 Burpees/20 Sit-ups/40 Jumping Jacks
10 Burpees/20 Sit-ups/40 Jumping Jacks
5 Burpees/20 Sit-ups/40 Jumping Jacks

3 X 1 min: TRX Rows

3 Rounds of 45 sec:
Jump squats
SL Bridge (R)
Jump Lunges
SL Bridge (L)
Rest

3 X 1 min: Partner Clap push-ups

_________________________________________________________________

Monday, Dec 23, 2013
Indoors

Stretches & Warm-up

3 X 3 min AMRAPs of:
12 Squats
6 Push-ups
3 Burpees
–Rest 1 min between sets

3 X 1 min: Partner Band Rows

10 min AMRAP:
10 Sit-ups
20 OH Reverse Lunges
10 Sit-ups
20 Jumping Jacks

3 X 45 sec: Partner Planks

_________________________________________________________________

Saturday, Dec 21, 2013
*51, mostly cloudy

Stretches & Warm-up

60 Lunges/30 Sit-ups/15 Burpees/6 Stairs
40 Lunges/20 Sit-ups/10 Burpees/4 Stairs
20 Lunges/10 Sit-ups/5 Burpees/2 Stairs

3X 45 sec: Partner Leg Throws
–> 1 set stairs between sets

Complete the following:
1 Block Run
50 JJs
40 Bridges
30 Mt. Climbers
20 Push-ups
1 Set hops (2 feet) up the stairs
20 Push-ups
30 Mt. Climbers
40 Bridges
50 JJs
1 Block Run

_________________________________________________________________

Friday, Dec 20, 2013
*AM= 40, cloudy

Stretches & Warm-up

THE 12 DAYS OF CHRISTMAS WORKOUT!
(Completed like the song…)

1 Set of Stairs
2  V-ups
3 Push-ups
4 Step Jumps
5 Burpees
6 Mt. Climbers
7 Bridges
8 Jumping Jacks
9 Leg Lifts
10 Jump Squats
11 Sit-ups
12 Jump Lunges

Santa

 

 

 

_________________________________________________________________

Wednesday, Dec 18, 2013
*Outside: AM=30, partly cloudy/ PM=34, clear

Stretches & Warm-up

Partner Burpees: 1/1, 2/2, 3/3, 4/4, 5/5, 4/4, 3/3, 2/2, 1/1

Complete the following:
3 Laps
60 Jumping Jacks
40 Mt Climbers
20 Sit-ups
10 Push-ups
1 Block run
10 Push-ups
20 Sit-ups
40 Mt Climbers
60 Jumping jacks
3 Laps

Partner Tuck Opens: 2/2, 4/4, 6/6, 8/8, 10/10, 8/8, 6/6, 4/4, 2/2

6 min AMRAP: 6 Squats, 6 Jump Squats, 6 Bridges & 1 Lap
Rest 60 sec
6 min AMRAP: 6 Lunges, 6 Jump Lunges, 6 Leg Lifts, & 1 Lap
________________________________________________________________

Monday, Dec 16, 2013
*Outside: AM=28, clear/ PM=30, clear

Stairs: 10 X 1 min w/ 30 sec rests

Complete the following:
15 Push-ups
30 Burpees
60 Squats
90 Sit-ups
120 Lunges
1 Block Run
*These can be completed in any order, but total reps must be completed before moving to the next exercise.

–>Jump rope til group finishes

_________________________________________________________________

Saturday, Dec 13, 2013

Boot Camp is on! Still deciding on in or out…weather is “iffy”. Keep your eye on the Facebook page for announcement by 9pm.

_________________________________________________________________

Friday, Dec 13, 2013
*We’re going out! Clear, but cold so dress WARM!

Stretches & Warm-up

For 10 Min:
10 Front Lunges
10 SL Bridges (R)
10 Reverse Lunges
10  SL Bridges (L)
(*Every 1 min, complete 3 burpees)

4 Rds:
45 sec Sit-ups/15 sec Rest
45 sec Sit-ups/15 sec Rest

For time (TBD):
1 Lap
100 Jumping Jacks
15 Squats
5 Push-ups
2 Laps
100 Jumping Jacks
15 Squats
5 Push-ups
3 Laps
100 Jumping Jacks
15 Squats
5 Push-ups
…Continue til time is up, adding 1 lap each round
________________________________________________________________

Wednesday, Dec 11, 2013
*Indoors 

Stretches & Warm-up

5 Rds (2 groups):
20 sec Mt. Climbers
20 sec Lunges
20 sec Burpees

TABATA: Jump Squats

10 Rds (work w/ a partner):
6 Push-ups
9 Leg Lifts
12 Prisoner Squats
24 JJs

________________________________________________________________

Monday, Dec 9, 2013
*Indoors

Stretches & Warm-up

TABATA: DB Floor to OH

“Deck of Cards” Workout:
Hearts = Jump Lunges/Lunges
Diamonds = Jumping Jacks
Spades = Push-ups
Clubs = Sit-ups
Joker= 25 Burpees

Single Leg Squat practice w/ a partner

_________________________________________________________________
Saturday, Dec 7, 2013
*39, mostly cloudy

Boot Camp is on! Please be sure to secure your spot online!

_________________________________________________________________

Friday, Dec 6, 2013
*59, cloudy (possible showers)

Stretches & Warm-up

For 15 min:
1 Sprint (1 X down & back, 1/2 court)
20 Jumping Jacks
10 Squats
5 Push-ups
2 Sprint (2 X down & back, 1/2 court)
20 Jumping Jacks
10 Squats
5 Push-ups
3 Sprint (3 X down & back, 1/2 court)
20 Jumping Jacks
10 Squats
5 Push-ups
…Continue adding a sprint until time is up

4 X TABATA: Step-ups or Jumps/Bridges/Sit-ups/Dips

Plank competitions (if we have time!)
_________________________________________________________________

Wednesday, Dec 4, 2013
*AM=42, cloudy/PM=54, clear

Stretches & Warm-up

10 AMRAP:
4 sets stairs (alternate single & double steps)
5 Push-ups
10 Sit-ups
5 Burpees
10 Squats

TABATA: Alt. 2 foot & 1 foot stair hops (9 rounds)

30 Tuck Opens
–>Immediately run a block.

10 min AMRAP:
2 sets of broad jumps up stairs
12 Lunges
12 Leg lifts

_________________________________________________________________

Monday, Dec 2, 2013
*AM=37, mostly clear/PM=45, cloudy

Stretches & Warm-up

Run 1 mile for time (Compare to 10/2)

3 X 1 min: Partner Leg Throws

3 Rds:
60 sec (Jump) Squats
15 sec Rest
30 sec Push-ups
15 sec Rest
60 sec (Jump) Lunges
15 sec Rest
30 sec Dips
15 sec Rest

Work with a partner (TBD):
Partner 1 = 20 Bench jumps/ Step-ups
Partner 2 = Sit-ups

_________________________________________________________________

Thursday, Nov 28, 2013
Turkey Day Burn!
LOCATION = Masonic Temple (16th & S St, NW)

Stretches & Warm-up

TABATA: Wall Squats

2 Rounds:
8 sets stairs
28 Lunges
28 Push-ups

5 min Interval Running
–>Sprint the short ends of the platform, jog the long sides

2 Rounds:
8 sets stairs
28 Squats
28 Sit-ups

2.5 min of Burpees (for reps)

2 2 Rounds:
8 sets of stairs
28 Bridges
28 Leg Lifts

1 min of Mt. Climbers (for reps)

Max Plank (for time)

Now go home & CHOW!
_________________________________________________________________

Wednesday, Nov 27, 2013
*Class will be indoors today!*
(Reminder: Evening class is at 6pm!)

Stretches & Warm-up

Complete 2 rounds of:
30 sec Sit-ups
1 min Reverse Lunges
30 sec Sit-ups
1 min Jumping Jacks
30 sec Sit-ups
1 min Squats
30 sec Sit-ups
1 min Rest

With a partner: 50 TOTAL walk outs with a push-up
(There will be a time limit)

Complete 2 rounds of:
30 sec Burpess
1 min Front Lunges
30 sec Burpees
1 min Plank
30 sec Burpees
1 min Bridges
30 sec Burpees
1 min Rest

With a partner: 50 TOTAL atomic sit-ups (5 reps, then rotate)
(There will be a time limit)

_________________________________________________________________

Monday, Nov 25, 2013
*Class will be indoors today!*

Stretches & Warm-up

5 min to complete:
10, 9, 8 … 3, 2, 1 reps: Jump Lunges & Push-ups
-1 min Jumping Jacks
5 min to complete:
1, 2, 3 … 8, 9, 10 reps: Jump Squats & Sit-ups
-1 min Jumping Jacks

3 X 30 sec Plank w/ shoulder touches/Plank w/ leg raises/Rest

10 min AMRAP:
10 Leg Lifts
SL Bridges (left)
10 SL Bridges (right)
5 Burpees

6 min AMRAP:
20 Squats
Partner = Weighted Twists, rotate

_________________________________________________________________

Saturday, Nov 23, 2013
*46, partly sunny*

Boot Camp is on! Please be sure to secure your spot online!

_________________________________________________________________

Friday, Nov 22, 2013
*AM= 47, mostly cloudy

Stretches & Warm-up

Run to Dupont Circle (1/2 mile)

5 min: 10 Push-ups, 20 (Single Leg) Squats & 50 jump ropes

10 min:
30 Walking Lunges
20 Sit-ups
10 Dips
5 Burpees

5 min: 1 lap & 100 Jump ropes

TABATA: Step-ups/Bench jumps

_________________________________________________________________

Wednesday, Nov 20, 2013
*AM=37, clear & sunny/PM=43, clear*

12 min AMRAP:
1, 2, 3… sets of stairs
12 Mt Climbers
6 Squats

TABATA: Alt SL Bridge (foot on step)

Work w/ a partner:
Partner #1: Block run
Partner #2: Sit-ups
–Rotate

100 Push-ups
–EMOM 15 Jumping Jacks
(10 min time limit)
_________________________________________________________________

Monday, Nov 18, 2013
*AM=60, partly cloudy/PM=58, clear

Stretches & Warm-up

3 Rds: 1 Lap & Burpees
–> Work w/ a partner

15 min AMRAP
12 Sit-ups
9 Step-ups/Jumps
6 Push-ups
–> Partner holds plank (of choice) during round, then rotate.

25-15-10 reps: Lunges, Mt. Climbers & Supermans
–> Complete 10 Jump Squats every minute

_________________________________________________________________

Saturday, Nov 16, 2013
*51, cloudy, possible showers!*

Boot Camp is on! There’s a possibility of rain, but we have a big group so we’ll be outside regardless! Dress appropriately! Also, please be sure to secure your spot online!

_________________________________________________________________

Friday, Nov 15, 2013
*AM= 37, clear & sunny

Stretches & Warm-up

For 10 min:
16 Lunges
8 Push-ups
Burpee Broad Jumps (length of court)
–> Complete lunges & push-ups at both ends of court

TABATA: Wall Sits (20 sec)/Jumping Jacks (10 sec)

4 min AMRAP each:
1) 12 Bench Jumps & 12 Supermans
2) 12 Mt. Climbers & 12 Dips
3) 12 Squats & 12 Sit-ups
–> Rest 1 min between stations

________________________________________________________________

Wednesday, Nov 13, 2013
*AM=30, mostly sunny/PM=38, clear…Dress warm!*

Stretches & Warm-up

Agility Ladder Drills

Run 5 Laps
Complete 6, 9, 12, 15, 18, 21 reps of:
Jumping Squats
Pushups
Burpees
Twists
Jump Lunges
Run 5 Laps

TABATA: Supermans

________________________________________________________________

Monday, Nov 11, 2013
Holiday Schedule: 6:30am, 11:30am & 7pm
*AM=39/PM=51*

Stretches & Warm-up

10 min AMRAP:
30 Jump Ropes
30 Squats
30 Sit-ups
3 Sets of Stairs

2 X 1 min: Partner Plank w/ Clap

7 min AMRAP:
20 Jumping Jacks
20 Lunges
20 Leg Lifts
2 Sets of Stairs

2 X 1 min: Partner Plank w/ Jump

3 min AMRAP:
10 Mt. Climbers
10 Bridges
10 Push-ups
1 Set of Stairs

Block Run (if we have time!)

________________________________________________________________

Saturday, Nov 9, 2013
*42, mostly sunny*

Boot Camp is on! Please be sure to secure your spot online!

…Only 6 spots left!

________________________________________________________________

Friday, Nov 8, 2013
*AM=40, clear & sunny

Stretches & Warm-up

3 Rds of 2 min Burpee/Suicides

You have the remainder of class to complete the following:
5 Laps
50 Dips
75 Push-ups
100 Squats
150 Sit-ups
200 Lunges
–These can be completed in any order, but total reps must be completed before moving to the next exercise.

______________________________________________________________

Wednesday, Nov 6, 2013
*AM=47, cloudy/PM=60, cloudy*

Stretches & Warm-up

4 min Stairs/Running Interval

2 Rounds:
2 min of 10 Squats, 10 Jump Squats & 10 Sit-ups
Rest 1 min
2 min of 10 Lunges, 10 Jump Lunges & 10 Leg Lifts

4 min Stairs/Broad Jumping Interval

5 Rds: 15 sec Push-ups/45 sec Rest
–Count total reps

4 min Stairs/Squatting interval

______________________________________________________________

Monday, Nov 4, 2013
*AM=35,clear & sunny/PM=45, cloudy*

Stretches & Warm-up

2 Rounds of:
50 Lateral Jumps
40 Lunges
30 Mt. Climbers
20 Sit-ups
Burpees
4 min Run
1 min rest

2 X 45 sec: Partner Leg Throws

TABATAs:
#1: Bench Jumps/Step-ups & Dips
1 min rest
#2: (Jump) Squats & Push-ups

________________________________________________________________

Saturday, Nov 2, 2013

There is NO boot camp or classes today as I will be competing in the Capital Throwdown. Please feel free to come show your support… and watch me do burpees! (1st workout is 4  min of burpees!)

I compete at 8:45am, 11:10am & 1:25pm

Address:
6301A Richmond Hwy
Alexandria, Virginia 22306

________________________________________________________________

Friday, Oct 25, 2013
*AM=63, cloudy, maybe rain

Stretches & Warm-up

5 Laps/10 squats/5 Push-ups
4 Laps/10 squats/5 Push-ups
3 Laps/10 squats/5 Push-ups
2 Laps/10 squats/5 Push-ups
1 Lap/10 squats/5 Push-ups
(15 min time limit)

3 X 30 sec: Front Plank/Jumping Jacks/Plank Right/Jumping Jacks/Plank Left

Complete (TBD):
5 Burpees
15 Sit-ups
30 Lunges
15 Tuck Opens
5 Bench/Step Jumps

_______________________________________________________________

Wednesday, Oct 30, 2013
*AM=50, cloudy/PM=63, cloudy*

Stretches & Warm-up

TABATA: Stair toe taps

3 sets stairs
21 Lunges (R & L) & Push-ups
3 sets stairs
15 Lunges (R & L) & Push-ups
3 sets stairs
9 Lunges (R & L) & Push-ups

3, 6, 9, 12, 15 reps: Partner Burpees, Sit-ups, Rotating side planks (any order)

2 X 1 min SL Bridges (1/2 L & 1/2 R) & 2 min Stair Jumps

_______________________________________________________________

Monday, Oct 28, 2013
AM=42,clear/PM=62, mostly sunny*

Stretches & Warm-up

1 min Max Burpees (compare to 8/14)

50 Lunges/30 Sit-ups/15 HR Push-ups
40 Lunges/20 Sit-ups/10 HR Push-ups
30 Lunges/10 Sit-ups/5 HR Push-ups
–> 10 min time limit

Run 5 min, every minute on the minute 10 jump squats
50 Squats
Run 5 min, every minute on the minute 10 jump squats
50 Squats

Core circuit (Rounds TBD):
30 sec Hollow (hold or rock)/Rest 30 sec
45 sec Flutter Kicks/Rest 30 sec
1 min Leg Lifts/30 sec Rest

________________________________________________________________

Saturday, Oct 26, 2013
*42, mostly sunny*

Boot Camp is on! Please be sure to secure your spot online!

…Only 6 spots left!

________________________________________________________________

Friday, Oct 25, 2013
*AM=37, clear
–> DRESS WARM…layers!!

Stretches & Warm-up

3 min Jump Ropes
Complete 3 rds of 20 Squats & 20 Sit-ups
3 min Stairs

2 min Jump Ropes
Complete 3 rds of 20 Lunges & 20 Push-ups
2 min Stairs

90 sec Jump Ropes
Complete 3 rds of 20 Bridges & 20 Plank up/downs
90 sec Stairs

________________________________________________________________

Wednesday, Oct 23, 2013
*AM=48,rain/PM=51, cloudy*
–> Possible indoor workout. Updates will be provided on Facebook!

Stretches & Warm-up

5 Laps/10 squats/5 Push-ups
4 Laps/10 squats/5 Push-ups
3 Laps/10 squats/5 Push-ups
2 Laps/10 squats/5 Push-ups
1 Lap/10 squats/5 Push-ups
(15 min time limit)

3 X 30 sec: Jumping Jacks/Plank Right/Jumping Jacks/Plank Left

For time:
5 Burpees
15 Sit-ups
30 Lunges
15 Tuck Opens
5 Bench/Step Jumps

_________________________________________________________________

Monday, Oct 21, 2013
*AM=46,clear/PM=63, clear*

Stretches & Warm-up

10, 9, 8 … 3, 2, 1 reps: Squats & Push-ups
–> Every minute, one set of stairs

TABATA: Lunges & Jump Lunges

3 rounds:
45 sec Sit-ups/15 sec Rest
45 sec Plank/15 sec rest

Complete the following:
5 sets of Stairs
50 Jumping jacks
40 Mt Climbers
30 SL Bridges
1 Block run
30 SL Bridges
30 Mt Climbers
40 Jumping jacks
5 sets of Stairs

________________________________________________________________

Saturday, Oct 19, 2013
*56, partly sunny*

Boot Camp is on! Please be sure to secure your spot online!

…Only 5 spots left!

________________________________________________________________

Friday, Oct 18, 2013
*AM=55, partly cloudy

Stretches & Warm-up

Stations:
#1) Resistance Sprints with a partner – 5 X Court (each)
#2) Overhead Walking Lunges with a partner – 3 X Court (each)

TABATA: Push-ups & Sit-ups

2 Rounds:
Bench Jumps
Plank up/downs
(Jump) Squats
Dips
– Spend 1 min performing each exercise, then immediately begin the next exercise.
(The clock does not stop between exercises so transition quickly)
–Rest 1 min betweenrounds

TABATA: Push-ups & Sit-ups

_________________________________________________________________

Wednesday, Oct 16, 2013
*AM=60-, cloudy/PM=71, partly cloudy*

Stretches & Warm-up

2 x 5 min AMRAP
12 (Jump) Squats
9 Sit-ups
6 Hand Release Push-ups
1 Lap
-Rest 1 min btwn sets

5 X 30 sec: Broad Jumps, Lunges, Leg Lifts, Rest

TABATA: Squat Hold

For time:
Partner #1 = Run Lap
Partner #2 = Burpees

_________________________________________________________________

Monday, Oct 14, 2013
*AM=58, cloudy/PM=65, partly cloudy*

Stretches & Warm-up

5 min AMRAP:
3 Sets of stairs
5 Push-ups
10 Lunges
20 Jumping Jacks

3 X 1 min: Plank w/ shoulder touches
–Complete 25 sit-ups, rest 1 min

Block Run

Lines of 2: 5 min each
Person #1 = Squats up steps (alt facing left & right)
Person #2 = Bridges/Burpees

Person #1 = Stair Hops
Person #2 = Leg Lifts/Jump Lunges

Person #1 = 3 Stairs sprints
Person #2 = Squats/Mt. Climbers

________________________________________________________________

Saturday, Oct 12, 2013
*61, cloudy*

Boot Camp is on & plan is to be outside!
Be sure to secure your spot online!

_________________________________________________________________

Friday, Oct 11, 2013
*AM=57, rain
–> Plan indoor class, but will head out if weather clears

Block Run

Stretches & Warm-up

3 x 2 min: Fast feet & Burpees
-1 min Rests

6 min:
30 Jumping jacks
30 Squats
30 Sit-ups

5 Rds:
15 sec Push-ups
45 sec Rest
-Count total reps

6 min:
30 Mt. Climbers
30 Lunges
30 Leg Lifts or Tuck Opens

TABATA: Member’s Choice!
_________________________________________________________________

Wednesday, Oct 9, 2013
*AM=55, mostly cloudy/PM=62, showers*
–> 7pm class indoors due to rain

Stretches & Warm-up

5 Rds:
30 sec JJs
30 sec Sit-ups

Stairs:
1 min on/1 min off
1 min on/50 sec off
1 min on/40 sec off
1 min on/30 sec off
1 min on/20 sec off
1 min on/10 sec off
1 min on/DONE!

TABATA: Push-ups & V-ups

Block Run

2 Rounds:
Squats
Plank up/downs
Lunges
Alternating superman planks
HR Burpees
-Perform each exercise for 45 sec
–Transition to each exercise w/o rest
–1 min rest btwn rounds

_________________________________________________________________

Monday, Oct 7, 2013
*AM=71, cloudy/PM=70, rain*
 7pm class is on. Will most likely be indoors!
(For updates, follow us on Facebook: Group page & Business page!)

Stretches & Warm-up

2 Rounds:
3 min – Stairs
2 min – Jump rope
1 min – Broad jumps
30 sec – Burpees
*Count total Burpees

For time (TBD):
1 set stair hops
10 squats
10 sit-ups

Complete Block Run

For time (TBD):
1 set stair hops
10 lunges
10 push-ups

_________________________________________________________________

**REMINDER**

Jaime Andrews Fitness will be closed Thurs, 10/3 through Sun, 10/6.
Classes & sessions will resume on Mon, 10/7.

Exercise suggestions while I’m away:

_________________________________________________________________

Wednesday, Oct 2, 2013
*AM=64, clear/PM=81, clear*

Stretches & Warm-up

Run 1 mile for time (Compare to 7/1)

3 X 45 sec: Partner Leg Throws

2 Rds:
60 sec (Jump) Squats
30 sec Rest
60 sec Push-ups
30 sec Rest
60 sec (Jump) Lunges
30 sec Rest
60 sec Sit-ups
30 sec Rest

1 min: Planks w/ partner claps

_________________________________________________________________

Monday, Sept 30, 2013
*AM=57, clear/PM=73, partly cloudy*

Stretches & Warm-up

TABATA: Burpees

4 X 20 sec: Squat holds (practice form)

300 Jump ropes
30 Squats
Run 3 Laps
200 Jump ropes
20 Squats
Run 2 Laps
100 Jump ropes
10 Squats
Run 1 Lap

For time:
–> Work w/ a partner:
5 Bench Jumps
5 Tuck Opens
5 Push-ups
–> Partner holds plank, then rotate.

______________________________________________________________

Saturday, Sept 28, 2013
*62, mostly sunny*

Boot Camp is on! Be sure to secure your spot online!

_________________________________________________________________

Friday, Sept 27, 2013
*AM=59, foggy

FUN FRIDAY :)

Stretches & Warm-up

Deck of Cards workout
–Boot campers will choose exercises!

________________________________________________________________

Wednesday, Sept 25, 2013
*AM=55, clear & sunny/PM=74, mostly sunny*

Stretches & Warm-up

50 JJs & 25 Sit-ups
2 X 1 min: Stairs/30 sec Rest
2 X 45 sec: Lunges/Planks Supermans/Rest

Block Run

50 JJs & 25 Sit-ups
2 X 1 min: Stairs/30 sec Rest
2 X 45 sec: Squats/Push-ups/Rest

Block Run

50 JJs & 25 Sit-ups
2 X 1 min: Stairs/30 sec Rest
2 X 45 sec: Bridges/Plank rows/Rest

________________________________________________________________

Monday, Sept 23, 2013
*AM=55, clear & sunny/PM=68, mostly sunny*

Stretches & Warm-up

EMOM for 10 min: 10 Broad Jumps

30 Walk-outs w/ Push-up
–Work with a partner & alternate reps

50 Jumping Jacks, 40 Lunges, 30 Squats, 20 Burpees
-Run 1 lap
40 Jumping Jacks, 30 Lunges, 20 Squats, 10 Burpees
-Run 2 laps
30 Jumping Jacks, 20 Lunges, 10 Squats, 5 Burpees
-Run 3 laps
20 Jumping Jacks, 10 Lunges, 5 Squats, 1 Burpees
-Run 4 laps
(20 min time limit)

_________________________________________________________________

Saturday, Sept 21, 2013
*68, mostly cloudy*

Boot Camp is on! Be sure to secure your spot online!

_________________________________________________________________

Friday, Sept 20, 2013
60, clear & sunny

Stretches (upper body)

5, 4, 3, 2 & 1 sets/reps: Stairs & Burpees

Death by…?
-EMOM HR Push-ups & Bench Jumps
– 1st min, complete 1 HR Push-ups, 2nd min, complete 2 Bench Jumps, 3rd min complete 3 HR Push-ups, 4th min, complete 4 Bench jumps. Continue until to can’t complete total reps in the allotted minute.

3 X 30 sec: Bridges & sit-ups
-Run 2-4 laps (TBD)

3 X 30 sec: Jump Squats & push-ups
-Run 2-4 laps (TBD)

________________________________________________________________

Wednesday, Sept 18, 2013
*AM=53, clear& sunny/PM=69, mostly sunny*

Stretches & Warm-up

2 min: Jump Rope/15 sec rest
2 min: Sit-ups/15 sec rest
90 sec: Jump Rope/15 sec rest
90 sec: Sit-ups/15 sec rest
1 min: Jump Rope/15 sec rest
1 min: Sit-ups/15 sec rest
30 sec: Jump Rope/15 sec rest
30 sec: Sit-ups/15 sec rest

TABATA: Lunges/Jump Lunges

15 min AMRAP:
2 Laps
20 Jumping jacks
20 Push-ups
20 Squats
20 Step-ups/Jumps
20 Dips

_________________________________________________________________

Monday, Sept 16, 2013
*AM=63, cloudy/PM=72, partly sunny*

Stretches & Warm-up

5 min: 25 JJs/10 Squats/5 Push-ups

3 min AMRAP:
Loop Stairs
Broad Jumps (length of sidewalk)

Max Side Plank

Block Run

3 min AMRAP:
Loop Stairs
Walking Lunges (length of sidewalk)

Max Side Plank

Block Run

3 min AMRAP:
Loop Stairs
Alt Squats (length of sidewalk)

Max Plank
_________________________________________________________________

Saturday, Sept 14, 2013
*58, mostly sunny*

Boot Camp is on! Be sure to secure your spot online!

_________________________________________________________________

Friday, Sept 13, 2013
*AM=75, clear & sunny*

Stretches & Warm-up

Run to Dupont Circle

5 min: 25 Squats & 50 jump ropes

10 min:
30 Walking Lunges
20 Sit-ups
10 Dips
5 Burpees

5 min: 1 lap & 100 Jump ropes

TABATA: Step-ups/Bench jumps

________________________________________________________________

Wednesday, Sept 11, 2013
*AM=74, clear & sunny/PM=89, partly sunny*

Stretches & Warm-up

12 min AMRAP:
1, 2, 3… sets of stairs
20 Mt Climbers
10 Squats

TABATA: Alt SL Bridge (foot on step)

Work w/ a partner:
Partner #1: Block run
Partner #2: Sit-ups
-Rotate
–Count reps

100 Push-ups
–EMOM 15 Jumping Jacks
(10 min time limit)
________________________________________________________________

Monday, Sept 9, 2013
*AM=63, clear & sunny/PM=76, mostly sunny*

Stretches & Warm-up

3 min Sit-ups test
(Compare results here)

3 rounds:
3 min Running
10 Burpees w/ push-up
–Rest 1 min as a group

For time:
10 Squats
10 Tuck Opens
10 Jumps/Step-ups
10 Plank up-downs

5 min: Intervals of Sprinting, Jogging & Walking Lunges
_________________________________________________________________

Friday, Sept 6, 2013
*59, clear & sunny*

Stretches & Warm-up

6 X 1 min: Sprints
-Rest 1 min

You have the remainder of class to complete the following:
50 Burpees
100 Squats
50 Push-ups
100 Sit-ups
50 Dips
100 Lunges

*These can be completed in any order, but total reps must be completed before moving to the next exercise.

_________________________________________________________________

Wednesday, Sept 4, 2013
*AM=65, mostly sunny/PM=80, mostly sunny*

Stretches & Warm-up

10 min AMRAP:
5 Sets of stairs
10 Squats
20 Sit-ups

Block Run

4 Rounds:
30 sec: Burpees
1 min: Lunges/Stairs/Supermans
30 sec :Rest

Plank competition

_________________________________________________________________

Monday, Sept 2, 2013
*AM=80, partly sunny/PM=88, partly sunny (poss. t-storm)*

Stretches & Warm-up

10 min of: jogging, jump rope & burpees

“A Whole Lotta Tabata”!
4 X 4 Tabatas
-Members will decide the 4 exercises!
–2 Laps, then 1 min rest between tabatas

_________________________________________________________________

**REMINDER**

Jaime Andrews Fitness will be closed AM Friday, 8/30 to AM Monday, 9/2.
(There will be a 7pm class as regularly scheduled)

Exercise suggestions while I’m away:

  • Go for a run.
  • Do some yoga.
  • Take a hike.
  • Revisit one of our old boot camp workouts.
  • Do the burpee broad jump mile…Kidding! ;)
  • REST!

_________________________________________________________________

Wednesday, Aug 28, 2013
*AM=75, partly cloudy/PM=83, partly sunny*

Stretches & Warm-up

3, 6, 9, 12, 15 reps: Partner burpees
(5 min time limit)

3 X 3 min: Laps
-Immediately perform 20 Squats & 10 Sit-ups
–Rest 1 min as a group

15, 12, 9, 6, 3 reps: Partner push-ups
(5 min time limit)

30-20-10 reps: Lunges, Mt. Climbers & Leg Lifts

_________________________________________________________________

Monday, Aug 26, 2013
*AM=66, mostly sunny/PM=83, mostly sunny*

Stretches & Warm-up

10, 9, 8…3, 2, 1 sets of stairs
(Even #’s = single steps/Odd #’s = skip steps)
–Complete 5 perfect push-ups btwn sets
–Rest about 30 sec btwn
—15 min time limit

TABATA: Plank (20 sec)/Side plank (10 sec)

2 X 2 min of 10 Jump Squats, 10 Squats & 10 Sit-ups
Rest 1 min btwn sets

For time (TBD):
20 Walking lunges & 5 Burpee broad jumps around the statue

_________________________________________________________________

Saturday, Aug 24, 2013
*71, sunny*

Boot Camp is on! Be sure to secure your spot online!

_________________________________________________________________

Friday, Aug 23, 2013
*AM=74, mostly cloudy*

Stretches & Warm-up

5 min: Burpee Tag

300 Jump Ropes
40 Squats
20 Sit-ups
Run 3 Laps
Rest 2 min

200 Jump Ropes
40 Lunges
20 Push-ups
Run 2 Laps
Rest 1 min

100 Jump Ropes
40 Step-ups/Jumps
20 Dips
Run 1 Laps
**Jump Rope til group finishes

3 x 1 min: Partner Planks & Jumps

________________________________________________________________

Wednesday, Aug 21, 2013
*AM=72, partly sunny/PM=83, partly sunny*

Stretches & Warm-up

12 min AMRAP:
3 sets of stairs
20 Lunges
Run to N St & back
20 Leg Raises

10, 9, 8…3, 2, 1 reps: Sit-ups & Push-ups
–>20 jumping jacks every 45 sec

3 Rounds:
Squats
Plank up/downs
Bridges
Superman planks
Burpees
*Perform each exercise for 30 sec
**Transition to the next without rest
***Count total burpees for score
****Rest 1 min between rounds.

_________________________________________________________________

Monday, Aug 19, 2013
*AM=65, cloudy/PM=77, cloudy*

Stretches & Warm-up

TABATA: Jumping jacks

Run 3 laps
30 Lunges
15 Sit-ups
Run 2 laps
30 Step-ups
15 Rotating side planks
Run 1 lap
30 Sit-ups
15 Lunges
Run 2 lap
30 Rotating side planks
15 Step-ups
Run 3 laps (or continue running til group finishes)

TABATA: Tuck Jumps or High Knees

5 min AMRAP:
10 Push-ups
10 Jump Squats
–>Count rounds

TABATA: Squat hold

_________________________________________________________________

Saturday, Aug 17, 2013
*69, cloudy*

Boot Camp is on! Be sure to secure your spot online!

_________________________________________________________________
Friday, Aug 16, 2013
*AM=63, partly sunny

Stretches & Warm-up

For 12 min:
75 Jump Ropes
2 Laps

4 Rds:
45 sec Sit-ups/15 sec Rest
45 sec Plank/15 sec Rest

4 min AMRAP each:
1) 12 Leg Raises & 12 Supermans
Rest 1 min
2) 12 Push-ups & 12 Dips
Rest 1 min betwn
3) 12 Lunges & 12 Climbers

________________________________________________________________

Wednesday, Aug 14, 2013
*AM=63, partly cloud/PM=76, mostly sunny*

Stretches & Warm-up

1 min max: Burpees
(#’s will be recorded)

50 Lunges/30 Sit-ups/5 Stairs
40 Lunges/20 Sit-ups/5 Stairs
30 Lunges/10 Sit-ups/5 Stairs

3 X 45 sec: Partner Leg Throws
–> 45 sec jumping jacks between sets

Complete the following:
1 Block Run
50 Squats
40 Bridges
30 Mt. Climbers
20 Push-ups
1 set stair jump squats
20 Push-ups
30 Mt. Climbers
40 Bridges
50 Squats
1 Block Run

________________________________________________________________

Monday, Aug 12, 2013
*AM=73, partly sunny/PM=84, partly sunny*

Stretches & Warm-up

TABATA: Single Leg Bridges

4 Rds:
2 min Run
50 JJs
25 Squats
*Burpees til group finishes, 1 in rest

Work with a partner to complete the following:
200 Mt. Climbers
100 Lunges
100 Sit-ups
100 Push-ups

3 X 1 min: Partner Planks
_________________________________________________________________

Saturday, Aug 10, 2013
*78, partly cloudy*

Boot Camp is on! Be sure to secure your spot online!

_________________________________________________________________

Friday, Aug 9, 2013
*AM=77, partly sunny

Stretches & Warm-up

With a partner:
5 x Court (each): Resistance Sprints
3 X Court (each): Overhead Walking Lunges

3 x 1 min: Rotating Side Planks

For time:
5 Burpees
10 HR Push-ups
15 Prisoner Squats (hands behind head)
20 Strict Sit-ups

3 X 1 min: Flutter Kicks
_________________________________________________________________

Wednesday, Aug 7, 2013
*AM=70, mostly cloudy/PM=78, mostly cloudy*

Stretches & Warm-up

TABATA: Jump Lunges

5 min Run/50 Squats/50 Jumping jacks*
4 min Run/40 Lunges/40 Mt Climbers*
3 min Run/30 Bridges/30 Supermans*
2 min Run/20 Push-ups/20 Dips*
1 min Run/10 Plank up-downs/10 Burpees*
(*Sit-ups until the group finishes)

_________________________________________________________________

Monday, Aug 5, 2013
*AM=65, mostly sunny/PM=77, mostly sunny*

Stretches & Warm-up

TABATA: Stairs

For 10 min, complete the following:
Hop up steps
10 Jump Squats at top
Jog down steps
5 Burpees
15 Sit-ups

Work with a partner:
2X: 25 Lunges/Partner=Push-ups
2X: 25 Squats/Partner=Side Plank (R & L)
2X: 20 Bridges/Partner=Russian Twists

Max Wall Hold

TABATA: Stairs

_________________________________________________________________

Saturday, Aug 3, 2013
*76, partly cloudy*

Boot Camp is on! Be sure to secure your spot online!
_________________________________________________________________

Friday, Aug 2, 2013
*AM=70, mostly sunny

Stretches & Warm-up

5 x 1/2 Suicide/Partner = Burpees

For time:
12 HR Push-ups
12 Sit-ups
12 Squats

TABATA: Broad jumps (courts)

For time:
12 Dips
12 Sit-ups
12 Step-ups/Jumps

TABATA: Walking Lunges (courts)

_________________________________________________________________

Wednesday, July 31, 2013
*AM=70, partly sunny/PM=76, cloudy*

Stretches & Warm-up

TABATA: Burpees

Stairs (for time)
30 Squats
30 Sit-ups
Rest 2 mins

Stairs (for time)
30 Lunges
30 Leg Raises
Rest 2 min

Stairs (for time)
30 Bridges
30 Plank up/downs
Rest 2 min

Block Run

_________________________________________________________________

Monday, July 29, 2013
*AM=68, cloudy/PM=79, mostly sunny*

Stretches & Warm-up

4 min: Running
40 Jumping jacks
40 Push-ups
40 Lunges
40 Sit-ups
40 Squats
40 Step-ups/Jumps
40 Dips
40 Jumping Jacks
Rest

3 min: Running
30 Jumping jacks
30 Push-ups
30 Lunges
30 Sit-ups
30 Squats
30 Step-ups/Jumps
30 Dips
30 Jumping Jacks
Rest

2 min: Running
20 Jumping jacks
20 Push-ups
20 Lunges
20 Sit-ups
20 Squats
20 Step-ups/Jumps
20 Dips
20 Jumping Jacks
*Run laps til group finishes*

_________________________________________________________________

Saturday, July 27, 2013
*75, partly cloudy*

Boot Camp is on! Be sure to secure your spot online!
_________________________________________________________________

Friday, July 26, 2013
*AM=66, cloudy

Stretches & Warm-up

3 X 100 Jump Ropes/Partner = Sit-ups

4 X Suicides

TABATA: Supermans & Superman holds

2 Rounds:
Bench Step-ups/Jumps
Push-ups
Squats
Dips
Burpees
->Spend 1 min at each exercise, then immediately begin the next exercise.
–>The clock does not stop between exercises so transition quickly
—>Count burpees!

_________________________________________________________________

Wednesday, July 24, 2013
*AM=73, partly cloudy/PM=81, partly sunny*

Stretches & Warm-up

5 min AMRAP:
3 Sets of stairs
10 Push-ups
20 Lunges
30 Jumping Jacks

3 X 1 min: Plank w/ shoulder touches
–> Complete 25 sit-ups, rest 1 min

Block run for time

5 min AMRAP of each (work in groups of 2):
Person #1 = Squats up steps (alt facing Left & right)
Person #2 = Bridges & Burpees

Person #1 = 1 foot hop (alt left & right leg)
Person #2 = Leg lifts & Jump Lunges

Person #1 = 2 Sprints
Person #2 = Squats & Mt. Climbers

_________________________________________________________________

Monday, July 22, 2013
*AM=75, partly sunny/PM=80, partly cloudy*

Stretches & Warm-up

1, 2, 3…8, 9, 10 reps: Partner Burpees

3 X 3 min AMRAP:
30 Mt. Climbers
Laps
*Rest 2:00 min between sets

5 Rounds w/ a partner:
15 Squats
10 Sit-ups
5 Push-ups
*Partner holds plank

TABATA: Member’s choice

_________________________________________________________________

Saturday, July 20, 2013
*83, partly sunny*

Boot Camp is on! Be sure to secure your spot online!
_________________________________________________________________

Friday, July 19, 2013
*AM=80, partly sunny

Stretches & Warm-up

Run to Dupont (1/2 mile)

Complete: 25-20-15-10-5 reps: Sit-ups, Bench Jumps, Dips

Run back to Statue (1/2 mile)

Complete: 25-20-15-10-5 reps: Push-ups, Bench Jumps, Squats

For time (TBD): 10 Broad Jumps & 20 Walking Lunges

_________________________________________________________________

Wednesday, July 17, 2013
*AM=80, mostly sunny/PM=92, partly cloudy*

Stretches & Warm-up

5 Rds:
5 Lunges (front & back, left & right)
10 HR Push-ups

Work w/ a partner:
Partner #1: Block run
Partner #2: Sit-ups
Rotate

Partner #1: Block run
Partner #2: Burpees
Rotate

TABATA: SL Bridge (foot on step)

10 min AMRAP:
1, 2, 3… sets of stairs
20 Mt Climbers
10 Squats

_________________________________________________________________

Monday, July 15, 2013
*AM=76, mostly sunny/PM=90, partly cloudy*

Stretches & Warm-up

TABATA: Single stair hops

2 Rounds:
3 min – Stairs/60 sec rest
2 min – Jump rope/60 sec rest
1 min – Broad jumps/60 sec rest
30 sec – Burpees/60 sec rest
*Score = Total # of Burpees

Block Run

2 X 3 min: 10 Sit-ups or Atomic Sit-ups /10 Jump Squats

_________________________________________________________________

Saturday, July 13, 2013
*75, partly cloudy*

Boot Camp is on! Be sure to secure your spot online!
_________________________________________________________________

Friday, July 12, 2013
**INDOOR DUE TO RAIN**

2 Block Runs – 1 jog, 5 min stretches then 1 sprint

Upper body stretches

5 X 5 reps: Manmakers
–>work with a partner

10 min AMRAP
10 Push-ups
15 Prisoner Squats
20 Strict or weighted sit-ups
30 JJs

3X45sec: Lunge w/ curls/Jump Lunges/Rest

_________________________________________________________________

Wednesday, July 10, 2013
*AM=76, cloudy/PM=82, cloudy*

Stretches & Warm-up

5 X 1 min: Jump rope
–> Count missed jumps and/or breaks

Block run, 50 bench jumps/step-ups
Block run, 40 (jump) squats
Block run, 30 (jump) lunges
Block run, 20 (decline) push-ups
Block run, 10 burpees
Rest 2 min
1/2 Block run, 5 Burpees
1/2 Block run, 10 (decline) push-ups
1/2 Block run, 15 (jump) lunges
1/2 Block run, 20 (jump) squats
1/2 Block run, 25 bench jumps/step-ups

TABATA: Mt. Climbers

_________________________________________________________________

Monday, July 8, 2013
*AM=75, cloudy/PM=87, partly cloudy*

Stretches & Warm-up

3 sets stairs
20 Lunges & Push-ups
3 sets stairs
15 Lunges & Push-ups
3 sets stairs
10 Lunges & Push-ups

Block Run

10-9-8…3-2-1 reps: Burpees/Sit-ups/Jump squats
–> Every 2 min, 1 set of stair hops

3 X 1 min: Plank w/ shoulder touches& leg lifts

_________________________________________________________________

Saturday, July 6, 2013
*80, mostly sunny*

Boot Camp is on! Be sure to secure your spot online!
_________________________________________________________________

Friday, July 5, 2013
*AM=77, partly sunny

Stretches & Warm-up

3 min AMRAP Stairs
–> Perform 5 Burpees, 10 push-ups & 25 Squats
Rest 1 min
2 min AMRAP Stairs
–> Perform 10 Burpees, 20 push-ups & 50 Squats
Rest 1 min
1 min AMRAP Stairs
–> Perform 15 Burpees, 30 push-ups & 75 Squats

30-20-10 reps of: Lunges, Superman planks, & Leg lifts
–>Immediately complete a Block Run

For time:
50 Jumping Jacks
1 set Stair jumps
25 sit-ups

_________________________________________________________________

Thursday, July 4, 2013
FIRE-WORKOUT!!!
*78, partly sunny

Stretches & Warm-up

5 min: 25 Jump ropes & 5 Burpees

4 X 30 sec: Wall Hold & Walking Lunges

10 min:
5 sets of stairs
25 Squats
10 Push-ups
5 Tuck Opens

4 Rds: 31 Mt. Climbers & Sprint platform
(Walk/jog back to recover)

_________________________________________________________________

Wednesday, July 3, 2013
*AM=73, cloudy/PM=78, cloudy*

Stretches & Warm-up

Stairs: 6 X 1 min w/ 1 min rests

Complete the following:
25 Burpees
50 Push-ups
75 Sit-ups
100 Squats
150 Jump Rope
1 Block Run
–These can be completed in any order, but total reps must be completed before moving to the next exercise.

_________________________________________________________________

Monday, July 1, 2013
*AM=73, cloudy/PM=79, cloudy*

Stretches & Warm-up

1 mile run (times to be recorded)

10 min AMRAP:
10 Push-ups
10 Leg lifts or V-ups
10 Squats or Jump Squats
10 Sit-ups
10 Lunges or Jump Lunges

Complete the following w/ a partner:
3 X 50 Stairs hops/Partner = Alt side planks
3 X 50 Bridges/Partner = Supermans

_________________________________________________________________

Saturday, June 29, 2013
*77, mostly cloudy*

Boot Camp is on! Be sure to secure your spot online!
Stay after class for a special workshop with Helaine Berstain on hydration. Details here!

_________________________________________________________________

Friday, June 28, 2013
*AM=73, partly sunny

Stretches & Warm-up

3 Rounds:
10 Front Lunges
10 Sit-ups
10 Reverse Lunges
10 Sit-ups
10 Lateral Lunges
(*Every 1 min, complete 5 burpees)

For time (TBD):
1 Sprint, 30 Jumping Jacks, 20 Squats, 10 Push-ups
2 Sprints, 30 Jumping Jacks, 20 Squats, 10 Push-ups
3 Sprints, 30 Jumping Jacks, 20 Squats, 10 Push-ups
…Continue to add one sprint each set until time runs out

TABATA: Wall Hold

_________________________________________________________________

Wednesday, June 26, 2013
*AM=75, partly sunny/PM=91, partly sunny*

Stretches & Warm-up

3 min: Sit-ups

6 min AMRAPs:
*Work in groups of 2-3 through the following stations.
**Rest 2 min between circuits

Person #1 – Lap
Person #2 – Burpees
Person #3 – Lunges w/ rotation
Rotate when person completes lap.

Person #1 – Lap
Person #2 – Mt. climbers
Person #3 – Leg lifts
Rotate when person completes lap.

Person #1 – Lap
Person #2 – Jumping squats
Person #3 – Push-ups
Rotate when person completes lap.

TABATA: Alt Planks

_________________________________________________________________

Monday, June 24, 2013
*AM=72, mostly sunny/PM=85, partly sunny*

Stretches & Warm-up

3 Rounds for time:
5 Sets of stairs
10 Push-ups
30 Lunges

3 X 45 sec: Partner Leg Throws
–> 1 set stair hops between sets

Block run

2 Rounds on the stairs:
60 sec Squats (facing left)
30 sec rest
60 sec Squats (facing right)
30 sec rest
60 sec Sprints
30 sec rest

3 X 45 sec: Planks w/ partner claps
–> 1 set stair hops between sets

_________________________________________________________________

**REMINDER**

Jaime Andrews Fitness will be closed Friday, 6/21 to Sunday, 6/23.

Exercise suggestions while I’m away:

    • Run a 5K (email your time to me!)
    • Go for a hike (send me a photo of you planking somewhere cool!)
    • Revisit one of our old boot camp workouts on your own. Or get a small group together! (send me a photo of you doing the workout!)
    • REST! (I don’t want a photo ;) )

See you on Monday!
_________________________________________________________________

Wednesday, June 19, 2013
*AM=65, partly cloudy/PM=78, partly cloudy*

Stretches & Warm-up

10 min: Jump rope & burpees

Sprint 3 Lap/10 Lunges/10 Bridges/10 Leg lifts
Sprint 2 Lap/20 Lunges/20 Bridges/20 Leg lifts
Sprint 1 Lap/30 Lunges/30 Bridges/30 Leg lifts

3 rounds:
50 Jumping Jacks
40 Squats
30 Bench jumps/Step-ups
20 Grasshoppers
Max Plank Hold (switch plank position each rod)

_________________________________________________________________

Monday, June 17, 2013
*AM=70, mostly cloudy/PM=83, partly sunny*

Stretches & Warm-up

10 Stairs/10 (Jump) Lunges/10 Push-ups
8 Stairs/20 (Jump) Lungess/10 Push-ups
6 Stairs/30 (Jump) Lunges/10 Push-ups
4 Stairs/40 (Jump) Lunges/10 Push-ups
2 Stairs/50 (Jump) Lunges/10 Push-ups

3 X 30 sec: Plank Right/Mt. Climbers/Plank Left/Mt. Climbers

Block Run

3 min AMRAP:
10 Sit-ups/5 Burpees/1 set stair squat jumps
Rest 2 min
Repeat

_________________________________________________________________

Saturday, June 15, 2013
*REMINDER*

There is NO Saturday boot camp this weekend.

_________________________________________________________________

Friday, June 14, 2013
*AM=62, cloudy*

Stretches & Warm-up

TABATA: Broad Jumps

50 Tuck Opens

3 Rounds:
1 Sprint
5 Push-ups
2 Sprint
10 Squats
3 Sprint
15 Burpees

Max Wall Hold (3 min cut off)

Work with a partner:
2 X 30 Lunges/Sit-ups
2 X 30 Step-ups or Jumps/Side Planks (R & L)
2 X 30 Bridges/Superman

50 Tuck Opens

_________________________________________________________________

Wednesday, June 12, 2013
*AM=70, mostly sunny/PM=86, mostly cloudy*

Stretches & Warm-up

200 Jump Ropes
50 Squats
25 Sit-ups
Run 6 Laps
Rest 1 min

200 Jump Ropes
50 Lunges
25 Push-ups
Run 4 Laps
Rest 1 min

200 Jump Ropes
50 Step-ups/Jumps
25 Dips
Run 2 Laps
Rest 1 min

(Jump Ropes or run til group finishes)

TABATA: Member’s choice

_________________________________________________________________

Monday, June 10, 2013
*AM=72/PM=80, cloudy*

**PM class indoors due to weather**

Stretches & Warm-up

15 Burpees/2 Sets of stairs
12 Burpees/4 Sets of stairs
9 Burpees/6 Sets of stairs
6 Burpees/8 Sets of stairs
3 Burpees/10 Sets of stairs

2 Rds:
50 Tuck Jumps
40 Mt. Climbers
30 Sit-ups
20 Push-ups
10 Plank up/downs
1 Block Run

Around the statue (time TBD):
10 Walking Lunges
5 Broad Jumps

_________________________________________________________________

Saturday, June 8, 2013
*70, partly cloudy*

Boot Camp is on and the weather looks better!
Be sure to secure your spot online!

_________________________________________________________________

Friday, June 7, 2013
*AM=60, cloudy, possible showers*

**Indoor class due to weather**

Stretches & Warm-up

5 Rds:
15 Sit-ups
10 Jump squats
5 Burpees

1 min AMRAP: Lunges/Push-ups/JJs

5 Rds:
15 Leg Lifts
10 Tuck Jumps
5 Burpees

1 min AMRAP: Plank/Band Curls/Mt. Climbers

_________________________________________________________________

Wednesday, June 5, 2013
*AM=58/PM=77, mostly sunny*

Stretches & Warm-up

10, 9, 8…3, 2, 1 reps: Sit-ups & Push-ups
–> Complete 20 jumping jacks every minute

6 min/4 min/2 min of:
10 Squats
5 Burpees
1 Lap
(Rest 90 sec btwn sets)

Complete 3 rounds of:
Partner #1: 30 V-Twists
Partner #2: Reverse lunges
Rotate.

_________________________________________________________________

Monday, June 3, 2013
*AM=70/PM=73, cloudy & possible t-storms*
–>AM: Indoor class due to rain

Stretches & Warm-up

6 sets of stairs/10 (Jump) Squats/30 Push-ups
3 sets of stairs/20 (Jump) Squats/20 Push-ups
1 set of stairs/30 (Jump) Squats/10 Push-ups

Work in groups of 3, complete the following for 3 min:
3 min: SL Hop (Right)/Sit-ups/Lunges
Rest
3 min: SL Hop (Left)/Leg Lifts/Bridges

Block Run

3 Rounds:
30 sec Front Plank
30 sec Burpees
30 sec Right Side Plank
30 sec Burpees
30 sec Left Side Plank
30 sec Burpess

_________________________________________________________________

Saturday, June 1, 2013
*78 degrees, mostly sunny*

Boot Camp is on and the weather looks great!
Be sure to secure your spot online!

_________________________________________________________________

Friday, May 30, 2013
*72 degrees, mostly sunny*

Stretches & Warm-up

Death by Sprints: 1st min=1 sprint, 2nd min=2 sprints, 3rd min=3 sprints and so on.

TABATA: Alt planks w/ shoulder touches & leg raises

Complete 2 Rounds:
2 Laps
20 Jumping jacks
20 Push-ups
20 Broad Jumps
20 Lunges
20 Sit-ups
20 Squats
20 Step-ups/Jumps
20 Dips
20 Jumping Jacks
2 Laps

_________________________________________________________________

Wednesday, May 29, 2013
*AM=69/PM=86, mostly sunny*

Stretches & Warm-up

Block Run (for time)

10-9-8-7-6-5-4-3-2-1 reps: HR Push-ups & Sit-ups
w/ 1-2-3-4-5-6-7-8-9-10 set of stairs between sets
–>20 min time cap!

20-15-10 reps: Lunges/Rotating side planks/Leg lifts
w/ 1 set stair hop between sets

_________________________________________________________________

Monday, May 27, 2013
*AM=59/PM=73, mostly sunny*

Stretches & Warm-up

‘Deck of Cards’ workout:
Hearts = Burpees
Diamonds = Sit-ups
Spades = Lunges
Clubs = Supermans
Jokers = 5 laps

TABATA: Member’s choice!

_________________________________________________________________

Saturday, May 25, 2013
*55 degrees, mostly sunny*

Boot Camp is on and the weather looks great!
Be sure to secure your spot online!

_________________________________________________________________

Friday, May 24, 2013
*64 degrees, cloudy & possible rain*

Stretches & Warm-up

Run to Dupont Circle (1/2 mile)

Complete 3 Rounds:
30 Bench Step-Ups/Jumps
20 Sit-ups
10 Push-ups
5 Burpees

Run back to Statue (1/2 mile)

Complete 3 Rds:
30 Lunges
20 Leg Lifts
10 Dips
5 Burpees

TABATA: Member’s choice

_________________________________________________________________

Wednesday, May 22, 2013
*AM=70/PM=82, partly cloudy*

Stretches & Warm-up
12 burpees w/ a squat/1 set of stairs
10 burpees w/ a squat/2 set of stairs
8 burpees w/ a squat/3 set of stairs
6 burpees w/ a squat/4 set of stairs
4 burpees w/ a squat/5 set of stairs

Complete the following:
50 Jumping jacks
40 Sit-ups
30 Mt Climbers
20 Push-ups
1 Block run
20 Push-ups
30 Sit-ups
40 Mt. Climbers
50 Jumping jacks

For time (TBD):
Broad jumps/Stairs/Walking lunges

_________________________________________________________________

Monday, May 20, 2013
*AM=66/PM=78, possible rain*

Stretches & Warm-up

100 JJs/50 Sit-ups
75 JJs/35 Sit-ups
25 JJs/15 Sit-ups

Work in groups of 2-3 through the following stations. Time TBD.

Station #1: Lap, Burpees & Lunges w/ rotation
Rotate when person completes lap.

Station #2: Lap, Mt. Climbers & squats
Rotate when person completes lap.

Station #3: Lap, Jump squats, Push-ups
Rotate when person completes lap.

TABATA: Plank up/downs

_________________________________________________________________

Saturday, May 18, 2013
*65 degrees, partly cloudy*

Boot Camp is on!
Be sure to secure your spot online!

_________________________________________________________________

Friday, May 17, 2013
*63 degrees, partly sunny*

Stretches & Warm-up

3 X Burpee Suicides
*Work w/ a partner and rest during partner’s turn

15, 12, 9, 6, 3 reps of:
HR Push-ups
Sit-ups
Squats

5 min: Jog & Broad jumps

3, 6, 9, 12, 15 reps of:
Dips
Sit-ups
Step-ups/Jumps

5 min: Jog & Lunges

OR

TABATA: Wall Hold

_________________________________________________________________

Wednesday, May 15, 2013
*AM=54 (cloudy)/PM=77 (mostly sunny)*

Stretches & Warm-up

21 Burpees – 3 Laps (as fast as you can)
15 Burpees – 2 Laps
9 Burpees – 1 Lap

3 X 30 sec Step-ups or Bench jumps/Squat hold/Plank (alt positions)/Rest

Complete the following:
150 Jump ropes
50 Lunges
25 Sit-ups
15 Push-ups
150 Jump ropes
15 Push-ups
25 Sit-ups
50 Lunges
150 Jump ropes

Extra time = TABATA of choice
_________________________________________________________________

Monday, May 13, 2013
*AM=44/PM=58 degrees, sunny*

Stretches & Warm-up

6 min Running/Stairs interval

2 X 2 min of 10 Jump Squats, 10 Squats & 10 Bridges
Rest 60 sec between sets

4 min Running/Stairs interval

2 X 2 min of 10 Jump Lunges, 10 Lunges & 10 Push-ups
Rest 60 sec between sets

2 min Running/Stairs interval

4 rounds:
45 sec Sit-ups/15 sec Rest
45 sec Plank/15 sec rest

_________________________________________________________________

Friday, May 10, 2013
*60 degrees, clear & sunny*

Stretches & Warm-up

Death by Broad Jumps (by 2′s): 1st min = 2 jumps, 2nd min = 4 jumps, 3rd min = 6 jumps, etc.

5 Resistance Sprints w/ a partner

“A Whole Lotta Tabata”: 4 X 4 Tabatas
*We’ll pick exercises out of a hat!

_________________________________________________________________

Wednesday, May 8, 2013
*Rain/T-storms throughout day*

Stretches & Warm-up

100 Jump Ropes/Partner = Sit-ups
80 Jump Ropes/Partern = Sit-ups
60 Jump Ropes/Partner = Sit-ups
40 Jump Ropes/Partner = Sit-ups
20 Jump Ropes/Partner = Sit-ups

Intervals (TBD): Running & Walking Lunges

1min/45sec/30sec: Burpees w/ a squat

20-15-10-5 reps: Push-ups & Dips
–> Run laps til the group finishes

TABATA: Broad Jumps (Count reps each round)

(If it rains and we stay in, see Wednesday, Dec 12, 2012)

_________________________________________________________________

Monday, May 6, 2013
*50 degrees, cloudy*

Stretches & Warm-up

As many reps as possible:
30 sec: Burpees
3 min: Lunges, Stairs, Sit-ups
30 sec: Burpees
2 min: Lunges, Stairs, Sit-ups
30 sec: Burpees
1 min: Lunges, Stairs, Sit-ups
30 sec: Burpees

Block Run, then partner push-ups: 5, 10, 15, 10, 5

TABATA: Stair Hops

21-15-9 reps: Squats & Plank up/downs
_________________________________________________________________

Saturday, May 4, 2013

There will be NO class on Saturday, 5/4.
Have a happy & healthy weekend!
See you next week!
_________________________________________________________________

Friday, May 3, 2013
*52 degrees, clear & sunny*

Stretches & Warm-up

50 Squats
25 Sit-ups
Run 2 laps
40 Lunges
20 Push-ups
Run 2 laps
30 Rotating side planks
Run 2 laps
20 Lunges
40 Push-ups
Run 2 laps
25 Squats
50 Sit-ups
Run 2 laps

1 min: Step-ups or jumps/Leg lifts/Rest 45 sec
45 sec: Step-ups or jumps/Leg lifts/Rest 30 sec
30 sec: Step-ups or jumps/Leg lifts/Done!

TABATA: Mt. Climbers

_________________________________________________________________

Wednesday, May 1, 2013
*54 degrees, cloudy & possible rain*

Stretches and Warm-up

60 JJs/6 sets of stairs
40 JJs/4 sets of stairs
20 JJs/4 set of stairs

For time (TBD), complete the following:
Hop up steps
10 Jump Squats at top
Jog down steps
5 Burpees
10 Sit-up

Work with a partner:
2 X 20 Lunges/Partner = Push-ups
2 X 20 Bridges/Partner = Twists
2 X 20 Squats/Partner = Side Planks (R & L)

_________________________________________________________________

Monday, April 29, 2013
*55 degrees, cloudy*

LAST MINUTE INDOOR WORKOUT DUE TO RAIN!

_________________________________________________________________

Friday, April 26, 2013
*47 degrees, clear & sunny*

Stretches & Warm-up

3 min: Sit-ups

10 min: Agility Ladder

3-5 X Suicides

2 Rounds:
Bench Step-ups/Jumps
Push-ups
Squats
Dips
Burpees
-Spend 1 min performing each exercise, then immediately begin the next exercise.
–The clock does not stop between exercises so transition quickly.

_________________________________________________________________

Wednesday, April 24, 2013
*AM = 50/PM = 69 (hopefully we’ll beat the t-storm!*

Stretches & Warm-up

2 Rounds of:
50 Jumping Jacks
40 Lunges
30 Sit-ups
20 Squats
10 Burpees
5 min Run
1 min rest

3 X 45 sec: Partner Leg Throws

TABATAs:
#1: Step-ups & Dips
1 min rest
#2: Jump Squats & Push-ups

_________________________________________________________________

Monday, April 22, 2013
*42 degrees, chilly!!*

Stretches & Warm-up

Block Run for time

3 sets stairs
21 Lunges (R & L) & Push-ups
3 sets stairs
15 Lunges (R & L) & Push-ups
3 sets stairs
9 Lunges (R & L) & Push-ups

Partner Burpees & Sit-ups (3/3,6/6,9/9,12/12, 15/15)

30 Jump Squats/3 Sets Stair Jumps
20 Jump Squats/2 Sets Stair Jumps
10 Jump Squats/1 Sets Stair Jumps

Block run for time

_________________________________________________________________

Saturday, April 20, 2013

There will be NO class on Saturday, 4/20.
Have a happy & healthy weekend!
See you next week!

_________________________________________________________________

Friday, April 19, 2013
*63 degrees, partly cloudy*

Quick Warm-up (by statue)

Run to Dupont Circle
–> Upon arrival, perform 50 Squats & 25 Burpees

7 min AMRAP:
30 Walking Lunges
20 Sit-ups
10 Dips

3 Rounds:
1 lap
100 Jump ropes
1 min Rest

TABATA: Step-ups/Jumps

Jog back to studio

_________________________________________________________________

Wednesday, April 17, 2013
*61 degrees, partly cloudy*

Stretches & Warm-up

3 X 3 Laps (as fast as you can)
*Rest 2:00 min between sets

Work with a partner through 5 Rounds of the following:
10 Bench Step-ups/Jumps
10 Push-ups
10 Sit-ups
*Partner holds plank during round, then rotate.

30-20-10 reps: Lunges (1/2 forward, 1/2 reverse) & Mt. Climbers

Member’s choice abs if we have time :)
_________________________________________________________________

Monday, April 15, 2013
*52 degrees, partly sunny*

Stretches & Warm-up

Sprints: 6 X 1 min w/ 1 min rests

You have the remainder of class to complete the following:
50 Burpees
50 Dips
50 Push-ups
100 Squats
100 Sit-ups
–These can be completed in any order, but total reps must be completed before moving to the next exercise.

_________________________________________________________________

Saturday, April 13, 2013
**We’re headed outside – 54 degrees & sunny!**

Boot Camp is on! Be sure to secure your spot online!

_________________________________________________________________

Friday, April 12, 2013
*62 degrees, cloudy w/ possible rain*

Stretches & Warm-up

6 min/4 min/2 min of:
9 Squats
6 Hand Release Push-ups
3 Burpees
1 Lap

2 X 1 min AMRAP of the following: Mt. Climbers, Dips, Step-ups
–At the end of each round, hold plank as long as you can.
(Count total reps each round. Your goal is to beat total # of reps from the previous round.)

Complete 2 rounds of:
Partner #1: 30 V-Twists
Partner #2: Reverse lunges
Rotate.

_________________________________________________________________

Wednesday, April 10, 2013
*AM=68 degrees/PM=82 degrees!*

Stretches & Warm-up

Complete 3 rounds of the following:
3 min of Stairs
Perform 15/10/5 Burpees, 20/25/15 push-ups & 30/25/20 Squats*
(*Drop by 5 reps each round)

21-15-19 reps of: Lunges, Leg Lifts, Jump Squats
–Immediately complete a Block Run

3 X 30 sec: Right side plank/Sit-ups/Left side plank/Rest

_________________________________________________________________

Monday, April 8, 2013
*55 degrees, partly sunny!*

Stretches & Warm-up

100 Jump Ropes
–Immediately complete 3 burpees for every missed jump

50 Jump Ropes
4 min AMRAP:
10 Squats
10 Push-ups

50 Jump Ropes
4 min AMRAP:
1 Lap
10 Walking Lunges

50 Jump Ropes
4 min AMRAP:
10 Bench jumps
10 Sit-ups

50 Jump Ropes
4 min AMRAP:
10 Bridges
10 Dips

100 Jump Ropes
–Immediately complete 3 burpees for every missed jump

_________________________________________________________________

Saturday, April 6, 2013
**We’re headed outside – 42 degrees & sunny!**

Boot Camp is on! Be sure to secure your spot online!

_________________________________________________________________

Friday, April 5, 2013
**40 degrees, with possibility of rain**

Stretches & Warm-ups

5 Burpees/50 Squats/5 Broad Jumps
5 Burpees/40 Squats/5 Broad Jumps
5 Burpees/30 Squats/5 Broad Jumps
5 Burpees/20 Squats/5 Broad Jumps
5 Burpees/10 Squats/5 Broad Jumps

“Death by Push-ups”
–With a continuously running clock do 1 push-up the first minute, 2 push-ups on the second minute, 3 push-ups the third minute and so on til you can no longer complete push-ups during allotted minute.

For time:
Walking Lunges & Sprint (along sidewalk)

Work with a partner:
2 X 30 sec on/off: Tuck Opens
2 X 30 sec on/off: Dips
2 X 30 sec on/off: Step-Ups/Jumps

_________________________________________________________________

Wednesday, April 3, 2013
**34 degrees – DRESS WARM!**

Stretches & Warm-up

Stairs:
1 min on/1 min off
1 min on/50 sec off
1 min on/40 sec off
1 min on/30 sec off
1 min on/20 sec off
1 min on/10 sec off
1 min on/DONE!

TABATA: Push-ups & Sit-ups

Block Run

3 Rounds of the following:
Squats
Plank up/downs
Lunges
Superman planks
Burpees
*Perform each exercise for 30 sec, transition to the next without rest.
**Burpees = your score!
***Rest 1 min between rounds.

_________________________________________________________________

Monday, April 1, 2013
**We’re headed outside – 46 degrees!**

Stretches & Warm-up

Timed 1/2 mile
**Times will be recorded

30 Walk-outs w/ Push-up
**Work with a partner, switch back & forth after each rep

3 Rounds:
50 Jumping Jacks
40 Lunges
30 Plank rows
20 Squats
10 Burpees
100 Jump Ropes
Rest 1 min

3 x 30 sec: Side Plank Right/Side Plank Left/Mt. Climbers/Rest

Member’s choice TABATA :)

_________________________________________________________________

Saturday, March 30, 2013
**We’re headed outside – 45 degrees!**

Boot Camp is on! And I have an egg-stra special workout planned ;)
Be sure to secure your spot online!

_________________________________________________________________

Friday, March 29, 2013
(Indoors)

Warm-up

Burpee Game :)

3 X 30 sec: TRX Jump Squats/Squats/Weighted Twist/Rest

Complete the following for 3 min each:
#1: 25 TRX Wide grip rows, 25 Sit-ups, Max Lunges
#2: 25 Sit-ups, 25 Lunges, Max TRX Wide grip row
#3: 25 Lunges, 25 TRX Wide grip row, Max Sit-ups
–Rest 1 min between sets

3 X 1 min: Rotating side planks w/ push-up in between
_________________________________________________________________

Wednesday, March 27, 2013
(Indoors)

Warm-up

Max Plank (on hands)

Complete 2 rounds of:
1 min Jumping Jacks
45 sec Mt. Climbers
30 sec Sit-ups
15 sec Burpees
30 sec Sit-ups
45 sec Mt. Climbers
1 min Jumping Jacks
(Rest 1 min)

Lunge w/ Lateral Raise: 1 min, 45 sec, 30 sec
–> Complete 15, 10, 5 push-ups between sets

TABATA: Member’s choice abs

Squat w/ Shoulder Press: 1 min, 45 sec, 30 sec
–> Complete 15, 10, 5 push-ups between sets

Complete 50 Band Curls & 50 Band Pushdowns
**Rests = Burpees!
_________________________________________________________________

Monday, March 25, 2013
(Indoors)

Warm-up

12 Burpees, Sit-ups & 10 Push-ups (any order)

Jump Lunges: 1 min, 45 sec, 30 sec

12 Burpees, Sit-ups & 10 Push-ups (any order)

Jump Squats: 1 min, 45 sec, 30 sec

Work through the following w/ a partner. (Time TBD.)
#1: 12 Reverse Lunges w/ weight OH/Partner = dips
#2: 12 Weight Floor to OH/Partner = Plank w/ ball taps
#3: 12 Thrusters/Partner = TRX Rows

12 Burpees, Sit-ups & 10 Push-ups (any order)

_______________________________________________________________

Saturday, March 23, 2013
**We’re headed outside.**.
(Dress appropriately for about 40 degrees

Boot Camp is on! Be sure to secure your spot online!

_________________________________________________________________

Friday, March 22, 2013

(Indoors)

Warm-up

WILD CARD WORKOUT!
-Exercises will be listed on cards an cards will be pulled at random to design our workout for the day!

-Every member will run a 1/2 mile during the class. Times will be tracked for all classes and fastest time wins!

_______________________________________________________________

Wednesday, March 18, 2013
(Indoors)

Warm-up

Max Plank (on forearms)

4 Rds:
60 Jumping Jacks
40 Mt. Climbers
20 Sit-ups
5 Burpees

TABATA: Band Curls

CIRCUIT: 4 min AMRAP each
#1) 10 Lunges, 15 push-ups & 20 Jump Lunges
#2) 10 Squats, 15 Push Press & 20 Jump Squats
#3) 10 Bridges, 15 TRX Rows & 20 KB Swings

_________________________________________________________________

Monday, March 18, 2013
(Indoors)

Warm-up

5 X 5 Manmakers
Partner completes burpees

5 Rounds:
10 Push-ups
15 Prisoner Squats
20 DB Sit-ups
30 JJs

TABATA: Sit-ups/Plank/Twist/Leg Lifts

2 Rounds:
1 min Lunges w/ Curl
45 sec Jump Lunges
30 sec Rest
_________________________________________________________________

Saturday, March 14, 2013
(Indoors)

Boot Camp is on, but scheduled indoors due to weather.
Be sure to secure your spot online!

_________________________________________________________________

Friday, March 15, 2013
(Indoors)

Warm-up

“Deck of Cards” Workout:
Hearts = Jump Lunges or Lunges
Diamonds = Jump Squats or Squats
Spades = Push-ups or plank rows
Clubs = Sit-ups
Joker= 25 Burpees

Plank-off… if we have time!

_________________________________________________________________

Wednesday, March 13, 2013
(Indoors)

Warm-up

30 JJs/15 Sit-ups
20 Mt. Climbers/15 Sit-ups
10 Burpees/ 15 Sit-ups

TABATA: Squats

4 Rounds of 45 sec on, 15 sec rest:
#1) Lunges with Rotation
#2) TRX Row
#3) Push-ups
#4) Shoulder press or lat raises

30 JJs/15 Sit-ups
20 Mt. Climbers/15 Sit-ups
10 Burpees/ 15 Sit-ups
_________________________________________________________________

Monday, March 11, 2013
(Indoors)

Warm-up

2 X 1 min DB Lunges/45 sec Jump Lunges/30 sec Rest
50 Sit-ups
2 X 1 min DB Squats/45 sec Jump Squats/30 sec Rest
50 Sit-ups

3 Rounds of:
45 sec DB Bent Over Rows
15 sec Rest
45 sec DB Shoulder Press
15 sec Rest
45 sec Band Curls
15 sec Rest
–>Rest 1 min between rounds

2 Rounds:
45 sec Superman Hold
45 sec Bridge Hold
15 sec Rest

_________________________________________________________________

Saturday, March 9, 2013
(Indoors)

Boot Camp is on! Be sure to secure your spot online!

_________________________________________________________________

Friday, March 8, 2013
(Indoors)

Warm-up

100 JJs/50 Sit-ups
100 JJs/30 Sit-ups
100 JJs/20 Sit-ups

Partner Push-ups – 2, 4, 6, 8, 10, 8, 6, 4, 2
–Partner holds squat

TBD: 15 MB or DB Floor to Overhead/Partner = Dips

Partner Burpees – 2, 4, 6, 8, 10, 8, 6, 4, 2
–Partner holds plank

________________________________________________________________

Wednesday, March 6, 2013
Class is on: snow, rain or shine!
(Indoors)

Warm-up

12 Burpees/25 Jumping Jacks/15 squats/5 Push-ups
9 Burpees/25 Jumping Jacks/15 squats/5 Push-ups
6 Burpees/25 Jumping Jacks/15 squats/5 Push-ups
3 Burpees/25 Jumping Jacks/15 squats/5 Push-ups

3 X 45 sec: Lunge w/ Bicep Curl
–Partner=Twists

3 X 30 sec:
Plank Right/Mt. Climbers
Plank Left/Mt. Climbers
1 min Rest

3 X 45 sec: KB Swings
–Partner=Bridges

TABATA: Sit-ups

_________________________________________________________________

Monday, March 4, 2013
(Indoors)

Warm-up

3 X 2 min AMRAP:
10 Jump Squats
10 Sit-ups
(*Count rounds)

3 X 1 min: Max Push-ups
(*Count reps)

21-15-9 reps of: DB Lunges, Curls & Leg lifts
Rest 1 min
9-15-21 reps of: DB Lunges, Curls & Leg lifts

_________________________________________________________________

Saturday, March 2, 2013
(Indoors)

Boot Camp is on! Be sure to secure your spot online!

_________________________________________________________________

Friday, March 1, 2013
(Indoors)

Warm-up

Complete 2 rounds:
90 sec Broad Jumps/1 min Plank
1 min Lunges/1 min Plank
45 sec Mt. Climbers/1 min Plank

2 X 1 min: Atomic Sit-ups

10 min AMRAP:
50 JJs
10 Thrusters
1o HR Push-ups
10 Tuck Opens
10 Burpees

_________________________________________________________________

No Classes on Monday, 2/25 & Wednesday, 2/27.
Thanks you for your understanding!

_________________________________________________________________

Friday, Feb 22, 2013
(Indoors)

Warm-up

Complete 4 rounds of:
30 JJs/30 Lunges/30 Mt. Climbers

3 X 45 sec: Partner Leg Raises

Complete each station for 5 min:
#1: 12 Thrusters & 12 TRX Rows
#2: 12 Bridges & 12 Shoulder Press
#3: 12 DB Curls & 12 Ball Planks/Crunches/Pikes

10, 9, 8…3, 2, 1 reps: Burpees & Sit-ups

_________________________________________________________________

Wednesday, Feb 20, 2013
(Indoors)

Warm-up

Complete the following:
2X30 sec: Tuck Jumps/Sit-ups/Rest
2X30 sec: Mt. Climbers/Sit-ups/Rest
2X30 sec: Burpees/Sit-ups/Rest

TABATA: Plank up/downs

Perform max reps: 60sec/45sec/30sec
Lunges
TRX Rows
Push-ups

Complete 3 rounds of:
25 Squats/Partner = Weighted twists

_________________________________________________________________

Monday, Feb 18, 2013
*Classes offered at 6:30am & 11am
(Indoors)

Warm-up

5 Burpee/10 Sit-ups/20 Jump Squats
10 Burpee/20 Sit-ups/40 Jump Squats
15 Burpee/30 Sit-ups/60 Jump Squats

1 min/45 sec/30 sec: Floor to OH

Work with a partner:
5 X 5 reps: Walk-outs with a push-up/Partner = Jumping Jacks

AMRAP (TBD): 10 Lunges with rotation/10 Shoulder Press/10 Mt. Climbers

TABATA: Superman Planks

AMRAP (TBD): 10 Squats/10 Band Curls/10 Jump Lunges

_________________________________________________________________

Saturday, Feb 16, 2013
(Indoors)

Boot Camp is on! Be sure to secure your spot online!

_________________________________________________________________

Friday, Feb 15, 2013
Indoors

Warm-up

TABATA: Cone Hops

Work with a partner to complete the following:
200 Air Squats
150 Sit-ups
100 TRX Rows
75 Push-ups
50 Burpees
–One partner completes 25 jumping jacks while the other partner completes the exercise. Rotate after JJs are complete. Each partner picks up where their partner left off. Once you reach the total reps, immediately move onto the next exercise.

3 X 10 reps: V-ups

_________________________________________________________________

Wednesday, Feb 13, 2013
Indoors

Warm-up

3 Burpees/20 Sit-ups/30 Jumping Jacks
6 Burpees/20 Sit-ups/30 Jumping Jacks
9 Burpees/20 Sit-ups/30 Jumping Jacks
6 Burpees/20 Sit-ups/30 Jumping Jacks
3 Burpees/20 Sit-ups/30 Jumping Jacks

4 X 30 sec: Partner Clap push-ups

4 Rounds:
30 sec: Jump squats
1 min: SL Bridge (R)
30 sec: Jump Lunges
1 min: SL Bridge (L)
30 sec: Rest

4 X 30 sec: Partner clap push-ups

_________________________________________________________________

Monday, Feb 11, 2013
Indoors

Warm-up

3 min/2 min/1 min AMRAPs of:
12 Squats
6 Hand Release Push-ups
3 Burpees
–Rest 1 min between sets

2 X 1 min: Partner Planks

Complete 5 rounds of:
10 Sit-ups
20 OH Reverse Lunges
10 Sit-ups
20 Jumping Jacks

2 X 1 min: Partner Planks
_________________________________________________________________

Saturday, Feb 9, 2013
(Indoors)

Boot Camp is on! Be sure to secure your spot online!

_________________________________________________________________

Friday, Feb 8, 2013
Indoors

Warm-ups

3 min Sit-ups

2 min AMRAP Lunges
–> Perform 5 Burpees, 10 push-ups & 25 Squats
Rest 1 min
90 sec AMRAP Lunges
–> Perform 10 Burpees, 20 push-ups & 50 Squats
Rest 1 min
60 sec AMRAP Lunges
–> Perform 15 Burpees, 30 push-ups & 75 Squats

3 Rounds:
30 sec Plank
30 sec Superman Hold
30 sec Bridge Hold
30 sec Rest

Rounds TBD:
10 Single Leg Shoulder Press (right)
10 Single Leg Shoulder Press (left)
10 DB Curls
30 JJs

_________________________________________________________________

Wednesday, Feb 6, 2013
Indoors

Warm-up

Complete 3 rounds of:
45 sec Mt Climbers
30 sec Sit-ups
15 sec Burpees
45 sec Jumping Jacks
30 sec Sit-ups
15 sec Burpees
Rest

TABATA: DB Standing Lunges (alt L & R)

1 min, 45 sec, 30 sec: Front Raises & Band Walks

Work with a partner:
4 X 20 Push-ups/Partner = Squats (w/ or w/o weight)
4 X 20 Shoulder Press/Partner = Band Curls
_________________________________________________________________

Monday, Feb 4, 2013
Indoors

Warm-up

3 X 2 min AMRAP:
15 Jump Squats
10 Sit-ups
5 Burpees
(*Count rounds)

3 X 1 min: Max Thrusters
(*Count reps)

TABATA: Supermans

30-20-10 reps of: Lunges, Plank knee to elbows & Leg lifts
Rest 1 min
10-20-30 reps of: Lunges, Plank knee to elbow & Leg lifts

1 min, 45 sec, 30 sec: Front Raises & Band Walks
_________________________________________________________________

Saturday, Feb 2, 2013
(Indoors)

Boot Camp is on! Be sure to secure your spot online!

_________________________________________________________________

Friday, Feb 1, 2013
Indoors

Warm-up

10, 9, 8 … 3, 2, 1 reps: Jump Squats & Push-ups
15 Burpees
1, 2, 3 … 8, 9, 10 reps: Jump Lunges & Sit-ups
15 Burpees

3 rounds:
30 sec Plank w/ shoulder touches
30 sec Plank w/ leg raises
30 sec Rest

Complete the following for TBD:
#1) 15 Push Press/Partner = Lateral Raises
#2) 15 KB Swings/Partner = Bridges

_______________________________________________________________________

Wednesday, Jan 30, 2013
Be prepared for in or out. Warm weather, but possibility of rain.

Stretches & Warm-up

300 Jump Ropes
2 rds: 40 Squats & 20 Sit-ups
Run 3 Laps
Rest

300 Jump Ropes
2 rds: 40 Lunges & 20 Push-ups
Run 3 Laps
Rest

300 Jump Ropes
2 rds: 40 Step-ups/Jumps & 20 Dips
Run 1 Laps
Rest

Work with a partner to complete 100 Tuck Opens.
(Burpee penalty for bad form…sorry!)

_______________________________________________________________________

Monday, Jan 28, 2013
(Indoors)

Warm-up

2 Rounds:
30 sec: Mt. Climbers/Sit-ups/Rest
30 sec: JJs/Push-ups/Rest
30 sec: Burpees/Plank ups-downs/Rest

Perform max reps: 1 min/45 sec/30 sec
Lunges
TRX Rows
Flutterkicks

With a partner, complete 3 rounds of:
25 Squats & Weighted Twists

_______________________________________________________________________

Saturday, Jan 26, 2013
(Indoors)

Boot Camp is on! Be sure to secure your spot online!

_________________________________________________________________

Friday, Jan 25, 2013
(Indoors)

TABATA: Chops (alt L & R)

Complete 3 rounds of:
20 sec Push-ups
40 sec OH Reverse Lunges
20 sec Push-ups
40 sec Jumping Jacks
20 sec Push-ups
40 sec Squats
Rest

3 X 30 sec: Sumo Squats & Shoulder Press

3 rounds:
45 sec Sit-ups/15 sec Rest
45 sec Plank/15 sec rest
_______________________________________________________________________

Wednesday, Jan 23, 2013
(Indoors)

Warm-up

3 Rounds (Work in 2 groups):
20 Sit-ups
10 Jump Lunges
5 Burpees

Work with a partner:
5 X 4 reps: Manmakers

2 Rounds:
1 min AMRAP: Squats
1 min AMRAP: Push-ups
1 min Rest

3 X 45 sec: Planks & DB Twists

3 X 45 sec: TRX Rows & Band Curls
_______________________________________________________________________

Monday, Jan 21, 2013
(Indoors)
*Classes at 7am & 9am

Stretches & Warm-up

100 JJs/50 Sit-ups
60 JJs/30 Sit-ups
40 JJs/20 Sit-ups

Work with a partner:
3 X 20 reps: TRX Rows/TRX Jump Squats/TRX Chest Press

1/2 “Deck of Cards” Workout:
Hearts = Lunges
Diamonds = Squats
Spades = Push-ups
Clubs = Tuck Opens
Joker= 25 Burpees
_______________________________________________________________________

Friday, Jan 18, 2013
(Indoors)

Warm-up

2 Rounds:
45 sec Broad Jumps/Wall Hold/Rest
45 sec Mt. Climbers/Wall Hold/Rest
45 sec Jumping Jacks/Wall Hold/Rest

2 Rounds:
45 sec Superman Hold
45 sec Bridge Hold
15 sec Rest

#1) DB Lunges/Push-ups
#2) KB Swings/Sit-ups

_______________________________________________________________________

Wednesday, Jan 16, 2013
(Indoors)

Warm-up

10 Burpees/10 Sit-ups/10 Push-ups (any order)

Jump Lunges: 1 min, 45 sec, 30 sec

10 Burpees/10 Sit-ups/10 Push-ups (any order)

Jump Squats: 1 min, 45 sec, 30 sec

Work through the following stations with a partner. Time TBD.
#1: 12 Reverse Lunges w/DB overhead/Partner completes Band Curls
#2: 12 Med Ball Floor to Overhead/Partner completes Dips
#3: 12 Thrusters/Partner complete Supermans

10 Burpees/10 Sit-ups/10 Push-ups (any order)
_______________________________________________________________________

Monday, Jan 14, 2013
(Indoors)

Warm-up

2 Rds of the following:
1 min of Jumping Jacks
1 min of KB Swings
30 min of TRX Jump Squats
30 sec of Burpees
–>Count reps each round

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 – Squats/Push-ups
–>1 min REST
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 – Lunges/Sit-ups

4 Rounds of:
45 seconds DB Bent Over Rows
15 seconds rest
45 seconds DB Shoulder Press
15 seconds rest
45 seconds Band Curls
15 seconds rest
–>Rest 1 min between rouds

_______________________________________________________________________

Friday, Jan 11, 2013
(Indoors)

Warm-up

10, 9, 8…3, 2, 1 reps: Burpees & Squats

Complete the following for 3 min each:
#1: 30 TRX Wide grip rows, 30 Sit-ups, Max Lunges
#2: 30 Sit-ups, 30 Lunges, Max TRX Wide grip row
#3: 30 Lunges, 30 TRX Wide grip row , Max Sit-ups
–Rest 1 min between sets

Rotating side planks (Time TBD)
_______________________________________________________________________

Wednesday, Jan 9, 2013
(Indoors)

Warm-up

3 X 30 sec: DB Lunges/Jump Lunges/Rest
3 X 30 sec: DB Squats/Jump Squats/Rest

TABATAs: Push-ups/TRX Rows/Sit-ups
–1 min rest between sets

_______________________________________________________________________

Monday, Jan 7, 2013
(Indoors)

Warm-up

Partner Burpees – 2, 4, 6, 8, 10, 8, 6, 4, 2
–Partner holds plank

3 X 45 sec: Partner Assisted Leg Raises
–Complete 30 Jumping Jacks between sets

Complete 2 rounds of each of the following circuits.
–1st round = 60 sec
–2nd round = 30 sec
#1) Sit-ups/Lunges/Sit-ups/Squats
Rest & rotate!
#2) Push-ups/TRX Row/Push-ups/Lat Raises

_______________________________________________________________________

Saturday, Jan 5, 2013
(Indoors)

Boot Camp is on! Be sure to secure your spot online!

_______________________________________________________________________

Friday, Jan 4, 2013
(Indoors)

Warm-up

50, 40, 30 reps: Jumping Jacks
40, 30, 20 reps: Lunges
30, 20, 10 reps: Jump Squats
20, 10, 05 reps: Burpees

3 x Spiderman Planks

4 Rounds of: (3 X 30 sec)
#1) TRX Chest Press/Dips
#2) Squat hold/Push-ups
#3) Treadmill

_______________________________________________________________________

Wednesday, Jan 2, 2013
(Indoors)

Warm-up

5 Rds:
30 Mt. Climbers
5 Burpees

Work with a partner through 5 Rds of the following:
10 Push-ups
15 Prisoner Squats
20 DB Sit-ups
30 JJs

TABATA: Sit-ups & Planks

3 X 30 sec: Sumo Squats/TRX Row/Rest

3 X 30 sec: Lunges w/ rotation/Band Curls/Rest

_______________________________________________________________________

Monday, Dec 30, 2012
(Indoors)

Stretches & Warm-up

Complete 3 rounds:
1 min Broad Jumps/1 min (or max) Plank
1 min Mt. Climbers/1 min (or max) Plank
1 min Jump squats/1 min (or max) Plank

3 X 1 min: Atomic Sit-ups

12 min AMRAP:
12 Thrusters
12 Burpees
12 Tuck Opens
12 HR Push-ups

_______________________________________________________________________

Saturday, Dec 29, 2012

Boot Camp is on! The 9am class is FULL, but I’m offering a 2nd class at 10am. Please email me to secure your spot! Weather looks cold with a mix of snow & rain so plan to be indoors.

_______________________________________________________________________

Friday, Dec 28, 2012
(Indoors)

Warm-up

3 X 2 min AMRAP:
5 Jump Squats
5 Burpees

3 X 45 sec: Partner Leg Raises

Complete each station for 5 min:
#1) 15 Deadlifts/Partner completes Shoulder Press
#2) 15 Lunges/Partner completes Push-ups
#3) 15 TRX Rows/Partner holds Plank

_______________________________________________________________________

Wednesday, Dec 26, 2012
7PM OnlyIndoors

Stretches & Warm-up

2.5 min: Jumping Jacks
1.5 min: Lunges
1 min: Burpees
30 sec: TRX Jump Squats

Complete each station for 5 min:
#1: 12 Thrusters, 12 abmat sit-ups
#2: 12 Squats, 12 Single leg shoulder press
#3: 12 TRX Bridges, 12 TRX Crunches or Pikes

Complete 25 push-ups with 25 different hand positions. Perform jumping jacks until other group finishes.

TABATA: Member’s choice abs :)
_______________________________________________________________________

CLOSED 12/24 – mid-day 12/26.

The 7pm class will be offered on 12/26.
Have a happy & healthy holiday!

_______________________________________________________________________

Saturday, Dec 21, 2012 

Boot Camp is on & it’s the 12 Days of Christmas workout!
Please secure your spot by signing up for class online!
Meet at the Training Studio at 9am. Please dress warm. We’re headed outside!

_______________________________________________________________________

Friday, Dec 21, 2012
(Indoors)

Warm-up

3 Rds:
2 min Fast feet & Burpees
1 min Lunges
30 sec Rest

Work through the following stations.
– 3 X 40 sec on, 20 sec rest.
#1) Weighted Bridges
#2) Push-up w/ Row
#3) TRX Single Leg Squat
#4) V-Sit hold with shoulder press

3 X 1 min: Leg lifts/Planks
30 sec Rest

_______________________________________________________________________

Wednesday, Dec 19, 2012
(Indoors)

Warm-up

3 min Sit-ups

Complete 4 rounds of:
30 jumping jacks, 30 squats, & 30 mt. climbers.

CIRCUIT: 5 min AMRAP each
#1) 10 push-ups, 10 Lunges & 10 Jump Lunges
#2) 10 Push Press, 10 Sumo Squats & 10 Jump Squats
#3) 10 Bent Over Rows, 10 Bridges & 10 Tuck Jumps

_______________________________________________________________________

Monday, Dec 17, 2012
(Indoors)

Warm-up

10, 9, 8 … 3, 2, 1 reps: Squats & Push-ups

TABATA: Alt Lunges & Jump Lunges

3 X 1 min: Plank w/ shoulder touches
(30 sec rest)

CIRCUIT: 2 Rounds, 45 sec each, rotate
#1) Sumo Squats/Curls/Rest
#2) MB Chops (R, then L)/Dips/Rest
#3) TRX Fly’s/Twists/Rest

_______________________________________________________________________

Saturday, Dec 15, 2012 

Boot Camp is on & it’s Burn & Learn!!
Please secure your spot by signing up for class online!
Meet at the Training Studio at 9am.

_______________________________________________________________________

Friday, Dec 14, 2012
(Indoors)

Warm-up

TRX Jump Squat Competitions! Work with a partner, each partner has 1 min to complete as many jumps as possible. Each partner will have 3 attempts.

Work through the following stations with a partner:
–4 minutes at each station
#1)
Partner 1: 15 Sumo Squats
Partner 2: Stability ball bridges

#2
Partner 1: 15 Push Presses
Partner 2: Sit-ups

#3
Partner 1: 15 Lunges
Partner 2: Supermans

3 X 45 sec on/off: TRX Planks or Crunches

_______________________________________________________________________

Wednesday, Dec 12, 2012
AM classes: Indoor workout
7pm: Outside, 41 degrees (*Similar workout w/ a few modifications!)

Stretches & Warm-up

Work with a partner to complete the following:
300 Jumping jacks
200 Air Squats
150 Mt. Climbers
100 Lunges
–Rest for 2 min, then repeat.
*Your goal is to beat your first time! It’s up to you & your partner to strategize HOW to get through this workout in the shortest amount of time. **There will be a penalty if you time doesn’t improve ;)

3 X 1 min of Partner Med Ball Toss Sit-ups

Rounds TBD:
10 Floor to Overhead
10 Bridges
10 Hand release Push-ups
10 Alternating planks

_______________________________________________________________________

Monday, Dec 10, 2012
Location: Thomas Circle stairs
Weather: 52

Stretches & Warm-up

3 X 3 min of Stairs & Walking lunges/Broad jumps & Sprint along platform
–Rest 1 min between sets

4 rounds:
45 sec Sit-ups/15 sec Rest
45 sec Plank/15 sec rest

For remainder of time:
Single step hops up stairs
10 Jump Squats at top
Jog down steps
10 Squats at bottom
5 push-ups

_______________________________________________________________________

Saturday, Dec 8, 2012 

Boot Camp is on!
Please secure your spot by signing up for class online!
Meet at the Training Studio at 9am.

_______________________________________________________________________

Friday, Dec 7, 2012
Location: Indoors

Complete 2 rounds of:
10 reps Sit-ups
45 sec OH Reverse Lunges
10 reps Sit-ups
45 sec Jumping Jacks
10 reps Sit-ups
45 sec Squats
10 reps Sit-ups
Rest

Work with a partner: 40 TOTAL walk outs with a push-up

Complete 3 rounds of max reps in 1 min:
OHS w/ PVC
Burpees
TRX Rows
Rest
–Count reps each round.

_______________________________________________________________________

Wednesday, Dec 5, 2012
Location: Statue
Weather: AM=54/PM=50

Jog to statue & 5 min stretches

3 min/2 min/1 min of:
9 Squats
6 Hand Release Push-ups
3 Burpees
1 Lap
-Rest 1 min btwn sets

3 X 30 sec AMRAP of the following:
Mt. Climbers
Dips
Step-ups
-At the end of each round, hold plank as long as you can.
–Count total reps each round. Your goal is to beat total # of reps from the previous round.

Complete 1-3 rounds of:
Partner #1: 30 V-Twists
Partner #2: Reverse lunges
Rotate.

_______________________________________________________________________

Monday, Dec 3, 2012
Location: Stairs at Thomas Circle
Weather: 50 (Of course, “near record warmth” when I finally change the schedule!)

Jog to steps & 5 min stretches

3 Rds:
4 sets stairs (alternate single & double steps)
5 Push-ups
10 Sit-ups
20 Squats

TABATA: Alt. 2 foot & 1 foot stair hops

30 Tuck opens, immediately run a block.

3 Rds:
1 set broad jumps up steps
12 Lunges
12 Leg lifts

_______________________________________________________________________

Saturday, Dec 1, 2012 

Boot Camp is on! Details & sign up here.
Meet at the Training Studio at 9am.

_______________________________________________________________________

Friday, Nov 30, 2012
Location: Stead Park
Weather: 33…Eek! Dress warm!

Stretches & Warm-up

3 Rounds:
10 Front Lunges
10 Sit-ups
10 Reverse Lunges
10 Sit-ups
10 Lateral Lunges
(*Every 1 min, complete 5 burpees)

3 Rounds (on the court):
1 Sprint (1 X down & back)
30 Jumping Jacks
20 Squats
10 Push-ups
2 Sprint (2 X down & back)
20 Squats
10 Push-ups
3 Sprint (3 X down & back)
10 Push-ups
(*1 min rest between rounds)

Plank competitions: Hold front plank as long as you can.

_______________________________________________________________________

Wednesday, Nov 28, 2012
Location: Thomas Circle Church steps
Weather: 34! Please dress appropriately:)

Stretches & Warm-ups

Partner Burpees: 1/1, 2/2, 3/3, 4/4, 5/5, 4/4, 3/3, 2/2, 1/1

Complete the following:
5 sets of Stairs
60 Jumping jacks
30 Mt Climbers
15 Push-ups
1 Block run
15 Push-ups
30 Mt Climbers
60 Jumping jacks
5 sets of Stairs

Partner sit-ups: 2/2, 4/4, 6/6, 8/8, 10/10, 8/8, 6/6, 4/4, 2/2

2 Rounds:
2.5 min of 6 Jump Squats, 6 Squats, 6 Bridges & 1 set stairs
Rest 60 sec
2.5 min of 6 Jump Lunges, 6 Lunges, 6 Push-ups, & 1 set of stairs
Rest 60 sec

_______________________________________________________________________

Monday, Nov 26, 2012
Location: Statue by Scott Circle
Weather: 35….DRESS WARM!

Stretches & Warm-up

300 Jump Ropes
2 rds: 40 Squats & 20 Sit-ups
Run 3 Laps
Rest 2 min

200 Jump Ropes
2 rds: 40 Lunges & 20 Push-ups
Run 2 Laps
Rest 1 min

100 Jump Ropes
2 rds: 40 Step-ups/Jumps & 20 Dips
Run 1 Laps
Rest 30 sec

100 Jump Ropes

TABATA: Tuck Opens

_______________________________________________________________________

Saturday, Nov 24, 2012 

Boot Camp is on! Details & sign up here.
Meet at the Training Studio at 9am.

_______________________________________________________________________

2nd Annual Turkey Day Burn!

The average American will consume more than 4,500 calories and 229 grams of fat on Thanksgiving Day alone! Beat this statistic with an intense and challenging workout before you chow!

WHEN: Thursday, 11/22 at 9am.
WHERE: Meet at the training studio and weather permitting, we’ll head ooutdoors!
WHY: So you can gobble-gobble guilt-free.
COST: $15 for drop-ins and $10 for current boot camp members (unless this is in place of another class.)

Please RSVP by Wednesday,11/21 at 5pm so I know how many to plan for!

_______________________________________________________________________

Wednesday, Nov 21, 2012
Location: Thomas Circle Church steps
Weather: 41

Stretches & Warm-up

10 Stairs/30 Jumping Jacks/15 squats/5 Push-ups
8 Stairs/30 Jumping Jacks/15 squats/5 Push-ups
6 Stairs/30 Jumping Jacks/15 squats/5 Push-ups
4 Stairs/30 Jumping Jacks/15 squats/5 Push-ups
2 Stairs/30 Jumping Jacks/15 squats/5 Push-ups

3 X 30 sec: Plank Right/Plank Left/Mt. Climbers/Rest

10 min AMRAP:
15 Sit-ups
5 Burpees
1 set Stair Jumps

**HOLIDAY WEEK BOOT CAMP SCHED**
Mon: Regular (6 & 7am)
Wed: Regular (6am, 7am, & 7pm)
Thurs: 9am
Fri: No classes
Sat: 9am

_______________________________________________________________________

Monday, Nov 19, 2012
Location: Statue by Scott Circle
Weather: 41

Stretches & Warm-up

10 min of Jump Rope & Burpee fun!

3 X 1 min Partner planks/30 sec rest

TABATAs:
#1: Step-ups & Dips
1 min rest
#2: Jump Squats & Push-ups
1 min rest
#3) Jump Lunges & Sit-ups

**HOLIDAY WEEK BOOT CAMP SCHED**
Mon: Regular (6 & 7am)
Wed: Regular (6am, 7am, & 7pm)
Thurs: 9am
Fri: No classes
Sat: 9am

_______________________________________________________________________

Friday, Nov 16, 2012
Location: Church Stairs
Weather: 38

Stretches & Warm-up

5 Burpees/3 min Stairs
10 Burpees/2 min Stairs
15 Burpees/1 min Stairs
10 Burpees/2 min Stairs
5 Burpees/3 min Stairs

TABATA: Side planks

3 min AMRAP of the following:
(Work with a partner. Use weight.)
#1) 1 X Lunges up stairs & push-ups/Rotate
#2) 1 X Stair Jumps & squats/Rotate
#3) 1 X Squat up stairs & shoulder press (alt sides)/Rotate

_______________________________________________________________________

Wednesday, Nov 14, 2012
Location: Statue by Scott Circle
Weather: AM=36/PM=45

Stretches & Warm-up

Fitness Test!!
Complete 3 rounds for time:
3 Sprints
5 Push-ups
10 Burpees
15 Squats
(Compare times to the 1st of each month.)

4 Rounds:
40 sec Plank hold
40 sec Squat hold
20 sec Rest

Sprint 1 Lap/50 Lunges
Sprint 1 Lap/50 Bridges
Sprint 1 Lap/25 Lunges
Sprint 1 Lap/25 Lunges
Sprint 1 Lap/10 Lunges
Sprint 1 Lap/10 Bridges

Member’s choice abs (if we have time)

_______________________________________________________________________

Monday, Nov 12 2012
**Regular class schedule, but feel free to come to 7am if you have the day off**
Location: Stead Park
Weather: 52

Stretches & Warm-up

100 Jump Ropes
4 min AMRAP:
10 jump squats
10 push-up

100 Jump Ropes
4 min AMRAP:
1 Lap
10 walking lunges

100 Jump Ropes
4 min AMRAP:
10 bench jumps
10 sit-ups

100 Jump Ropes
4 min AMRAP:
10 burpees
10 dips

100 Jump Ropes

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Saturday, Nov 10, 2012 

Boot Camp is on! Details & sign up here.
Meet at the Training Studio at 9am.

_______________________________________________________________________

Friday, Nov 9, 2012
Weather: 38, clear & sunny :)

Stretches & Warm-up

Outside:
Running (will be modified based on fitness ability)

Inside:
Turkish Get-ups
Stretching

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Wednesday, Nov 7, 2012
Location: Thomas Circle stairs
Weather: AM = 38 degrees, PM = 43 (possible rain)

Stretches & Warm-up

3 min AMRAP Stairs
–> Perform 5 Burpees, 10 push-ups & 25 Squats
Rest 1 min
2 min AMRAP Stairs
–> Perform 10 Burpees, 20 push-ups & 50 Squats
Rest 1 min
1 min AMRAP Stairs
–> Perform 15 Burpees, 30 push-ups & 75 Squats

30-20-10 reps of: Lunges, Plank (knee to elbow) & Leg lifts
–>Immediately complete a Block Run

For time:
50 Jumping Jacks
1 set Stair jumps
25 sit-ups

–7pm–In the event of rain, we will stay indoors for the workout. See Wed, 10/31.

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Monday, Nov 5, 2012
Location: Statue
Weather: 36 degrees…Dress warm & wear gloves!

Stretches & Warm-up

50 Tuck Opens

Complete each of the following for 3 min, rest 1 min, then rotate:
#1) 10 Squats &10 Incline Push-ups
#2) 10 Step-ups/Jumps & 10 Dips
#3) 10 Lunges & 10 Rotating Planks

50 Tuck Opens

For 10 min, work with a partner & complete as many laps as possible:
Burpee Broad Jumps
Running

50 Tuck Opens

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Saturday, Nov 3, 2012 

There is NO Saturday boot camp this weekend. See you next week!

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Friday, Nov 2, 2012
Location: Church Steps
(Weather: 42…Chilly, be sure to dress warm!)

Stretches & Warm-up

2 X 50 JJs & 25 Sit-ups
3 X 1  min on/30 sec rest: Stairs
3 X 45 sec: Reverse Lunges/Planks Supermans/Rest 30 sec

2 X 50 JJs & 25 Sit-ups
3 X 1  min on/30 sec rest: Stairs
3 X 45 sec: Squats/Push-ups/Rest 30 sec

2 X 50 JJs & 25 Sit-ups
3 X 1  min on/30 sec rest: Stairs
3 X 45 sec: Bridges/Plank rows/Rest 30 sec

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Wednesday, Oct 31, 2012
HAPPY HALLOWEEN!
Still looking like rain in the morning so we’ll stay indoors. If any 6AMers can come to 7AM or 7PM, please let me know! We’ll try to get outside for the 7PM workout!

Stretches & Warm-up

Partner Burpees – 2, 4, 6, 8, 10, 8, 6, 4, 2

3 X 45 sec: Partner Assisted Leg Raises
–>Complete 25 Jumping Jacks between sets

Complete 2 rounds of each of the following circuits.
–> 1st round = 60 sec/2nd round = 30 sec

#1) Sit-ups/Lunges/Sit-ups/Air Squats
REST 2 min & rotate!
#2) Push-ups/TRX Row/Push-ups/Push Press

**7PM: If we’re able to go outdoors, see Friday, Oct 12, 2012.

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Monday, Oct 29, 2012
Indoor workout due to Sandy
(If any 6AMers can come to 7AM, please let me know!)
**If I didn’t hear from you via email/text to confirm your spot in 7am, please come to your regular class!**

Stretches & Warm-up

10, 9, 8…3, 2, 10 reps – Squats & Sit-ups

Work in 2 groups & complete 5 Rounds of:
90 sec on/90 off: 15 KB Swings/10 Lunges/Jumping Jacks remaining time

Work in groups of 3:
4 X 30 sec: Shoulder Press/Bridges/Rest

Work with a partner:
4 X 25 Push-ups/Partner = Mt Climbers

50 Tuck opens

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Saturday, Oct 27, 2012 

Boot Camp is on! Details & sign up here.
Meet at the Training Studio at 9am.

_______________________________________________________________________

Friday, Oct 26, 2012
Location: Church Steps
(Weather: 60. There’s a chance of showers so please come to studio.)

Deck of Cards workout!
Hearts = Stairs
Spades = Supermans
Diamonds = Jump Squats/Squats
Clubs = Push-ups
Jokers = Block run

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Wednesday, Oct 24, 2012 
Location: Statue by Scott Circle
(Weather: 60)

Stretches & Warm-up

3 X 6 Cone Sprints/15 Sit-ups/15 Push-ups

1 min/40 sec/20 sec: Lunges/Dips/Rest

Complete 100 Burpees w/ a partner!
*Partner #1 does Burpees while partner #2 runs. Continue until you reach 100.

1 min/40 sec/20 sec: Squats/Plank/Rest

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Monday, Oct 20, 2012 
Location: Church steps
(Weather: 48)

Stretches & Warm-up

As many reps as possible:
30 sec: Burpees
3 min: Lunges, Stairs, Sit-ups
30 sec: Burpees
2 min: Lunges, Stairs, Sit-ups
30 sec: Burpees
1 min: Lunges, Stairs, Sit-ups
30 sec: Burpees

Block Run, then partner push-ups: 2, 4, 6, 8, 10, 8, 6, 4, 2

1 min/40 sec/20 sec: Single Stair Hops/Mt. Climbers/Rest
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Saturday, Oct 20, 2012 

Boot Camp is on! Details & sign up here.
Meet at the Training Studio at 9am.

_______________________________________________________________________

Friday, Oct 17, 2012
Location: Statue by Scott Circle
(Weather: 55 degrees. There is a chance of T-storms so please come to studio.)

Stretches & Warm-up

**We will work in groups of 2-3, through 3 stations, spending 4 min at each station**

100 Jumping Jacks

Station #1: 15 Squats & 15 Push-ups

100 Jumping Jacks

Station #2: 15 Lunges w/ med ball rotation & 15 med ball twists

100 Jumping Jacks

Station #3: 15 Lateral Band steps (L&R) & 15 Plank up/downs

100 Jumping Jacks

For time: Sprint 1 lap & complete 50 sit-ups

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Wednesday, Oct 17, 2012
Location: Statue by Scott Circle
(Weather: AM=48 & PM=67)

Stretches & Warm-up

**7pm ONLY – we will be completing 3 min Sit-ups**

1 Burpee/20 Jump ropes
5 Burpee/40 Jump ropes
10 Burpee/60 Jump ropes
15 Burpee/80 Jump ropes
20 Burpee/100 Jump ropes

2 X 1 min: Walkout with a push-ups

For 10 min, work with a partner & complete as many laps as possible:
Weighted Overhead Walking Lunges
Running

2 X 1 min: Plank with shoulder touches

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Monday, Oct 15, 2012
Location: Thomas Circle Steps
(Weather: Low 60s)

Stretches & Warm-up

3 min Sit-ups

4 X 2 min on/1 min off:
10 Jump squats
1 Set of stairs
10 Jump lunges
1 Set of stairs

TABATA: Side stair hops (alt L & R)

21-15-9 reps: HR Burpees, Lunges w/ rotation & Push-ups

V-Sit Med Ball game

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Saturday, Oct 13, 2012 

Boot Camp is on! Details & sign up here.
Meet at the Training Studio at 9am.

_______________________________________________________________________

Friday, Oct 12, 2012
Location: Statue by Scott Circle
(Weather: 46 degrees)

Stretches & Warm-up

Agility Ladder Drills

Block run, 50 step-ups
Block run, 40 squats
Block run, 30 lunges
Block run, 20 push-ups
Block run, 10 burpees
Rest 2 min
1/2 Block run, 5 Burpees
1/2 Block run, 10 push-ups
1/2 Block run, 15 lunges
1/2 Block run, 20 squats
1/2 Block run, 25 step-ups

4X30 sec on/off: Plank w/ knee tuck

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Wednesday, Oct 10, 2012
Location: Church Steps 
(Weather: AM=50 & PM=65)

Stretches & Warm-up

Stairs:
1 min on/1 min off
1 min on/50 sec off
1 min on/40 sec off
1 min on/30 sec off
1 min on/20 sec off
1 min on/10 sec off
1 min on/DONE!

TABATA: Push-ups & V-ups

Block Run

3 Rounds of the following:
Squats
Plank up/downs
Lunges
Alternating superman planks
Burpees
–Perform each exercise for 30 sec, transition to the next without rest, count total burpees for score. Rest 1 min between rounds.

_______________________________________________________________________

Monday, Oct 8, 2012
** Regular class schedule **
Location: Statue 

Stretches & Warm-up

5 Burpees/50 Squats/5 Broad Jumps
4 Burpees/40 Squats/4 Broad Jumps
3 Burpees/30 Squats/3 Broad Jumps
2 Burpees/20 Squats/2 Broad Jumps
1 Burpees/10 Squats/1 Broad Jumps

“Death by Sit-ups” (in 3′s)
(With a continuously running clock do 3 sit-ups the first minute, 6 sit-ups on the second minute, 9 sit-ups the third minute, continuing as long as you are able.)

3 Rounds:
Walking Lunges (along sidewalk)
Jog

Work with a partner:
2-3 X 30 sec on/off: Incline Push-ups
2-3 X 30 sec on/off: Dips
2-3 X 30 sec on/off: Step-Ups/Jumps

_______________________________________________________________________

Saturday, Oct 6, 2012 

Boot Camp is on! Details & sign up here.
Meet at the Training Studio at 9am.

_______________________________________________________________________

Friday, Oct 5, 2012
Location: Running to Dupont Circle
**Please meet at studio drop off your stuff.**

Stretches & Warm-up (by statue)

Run to Dupont Circle
–> Immediately perform 50 Squats

7 min AMRAP:
30 Walking Lunges
20 Sit-ups
10 Dips

3 Rounds:
1 lap
100 Jump ropes
1 min Rest

TABATA: Step-ups/Jumps

Jog back to studio

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Wednesday, Oct 3, 2012
Location: Thomas Circle church steps

Stretches & Warm-up,

5 Rounds:
5 Lunges (front/side/back both right & left leg)
10 Push-ups (Hand release or Plyo)

Work with a partner: 2 X Block Run & Burpees (count reps)

TABATA: Single Leg Bridges on step (alt legs)

For 12 min:
1, 2, 3, 4 … Stairs
–In between stairs, complete 10 Sit-ups & 10 Squats.

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Monday, Oct 1, 2012
Location: Statue by Scott Circle

Stretches & Warm-up

Fitness Test:
Complete 3 rounds for time:
3 Sprints
5 Push-ups
10 Burpees
15 Squats
(Compare times to the 1st of each month.)

5 Rounds:
30 sec Plank hold
30 sec Squat hold
15 sec Rest

Sprint 1 Lap/50 Lunges
Sprint 1 Lap/40 Lunges
Sprint 1 Lap/30 Lunges
Sprint 1 Lap/20 Lunges
Sprint 1 Lap/10 Lunges

V-Sits (depending upon time)

_________________________________________________________________

Saturday, Sept 29, 2012 

Boot Camp is on! Details & sign up here.
Meet at the Training Studio at 9am.

_______________________________________________________________________

Friday, Sept 28, 2012
Location: Stead Park

Stretches & Warm-up

Jump Rope & Jogging for 10 min

“A Whole Lotta Tabata” Workout
4 X 4 Tabatas
*Members will decide the 4 exercises!

_______________________________________________________________________

Wednesday, Sept 26, 2012
Location: Statue by Scott Circle

Stretches & Warm-up

3 X 3 Laps (as fast as you can)
*Rest 2:00 min between sets

Work with a partner through 5 Rounds of the following:
10 Step-ups or Jumps
10 Push-ups
10 Sit-ups
*Partner holds plank during round, then rotate.

30-20-10 reps: Lunges & Mt. Climbers

Abs if we have time…

_______________________________________________________________________

Monday, Sept 24, 2012
Location: Church steps at Thomas Circle

Stretches & Warm-up

5 sets of stairs/10 Squats/30 Push-ups
3 sets of stairs/20 Squats/20 Push-ups
1 set of stairs/30 Squats/10 Push-ups

3 X 1 min: Partner Assisted Leg Lifts

2 Rounds for time:
30 sec Front Plank
30 sec Burpees
30 sec Right Side Plank
30 sec Burpees
30 sec Left Side Plank
30 sec Burpess
(Rest 1 min between rounds)

In lines of 3, complete the following for 2 x 3 min AMRAP:
#1) Hops up steps
#2) Sit-ups
#3) High Knees
Rotate.

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Friday, Sept 21, 2012
Location: Stead Park

Stretches & Warm-up

Sprints: 6 X 1 min w/ 1 min rests
(Length = half basketball court)

You have the remainder of class to complete the following:
50 Burpees
100 Squats
100 Push-ups
100 Sit-ups
50 Dips

* These can be completed in any order, but total reps must be completed before moving to the next exercise.

_______________________________________________________________________

Wednesday, Sept 19, 2012
Location: Thomas Circle

Stretches & Warm-up

5 min Running/Stairs interval

2 Rounds:
2 min of 10 Jump Squats, 10 Squats & 10 Bridges
Rest 60 sec
2 min of 10 Jump Lunges, 10 Lunges & 10 Push-ups
Rest 60 sec

4 min Running/Stairs interval

4 rounds:
45 sec Sit-ups/15 sec Rest
45 sec Plank/15 sec rest

3 min Running/Stairs interval

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Monday, Sept 17, 2012
Location: Statue by Scott Circle

Stretches & Warm-up

100 Jump Ropes/50 Sit-ups
80 Jump Ropes/40 Sit-ups
60 Jump Ropes/30 Sit-ups
40 Jump Ropes/20 Sit-ups
20 Jump Ropes/10 Sit-ups

1 min of Push-ups & Lunges/Rest 45 sec
45 sec of Push-ups & Lunges/Rest 30 sec
30 sec of Push-ups & Lunges/Rest 15 sec
15 sec of Push-ups & Lunges/Done

Interval Running (Time = TBD)

TABATA: Broad Jumps (Count reps each round)

______________________________________________________________________

Friday, Sept 14, 2012
Location: White House

Stretches & Warm-up

‘Deck of Cards’ workout:
Hearts = Mt. Climbers
Diamonds = Sit-ups
Spades = Lunges
Clubs = Jump Squats
Jokers = Run around park

Wall Hold competition

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Wednesday, Sept 12, 2012
Today’s workout will meet at the church steps at Thomas Circle (yup, stairs again:)

Stretches & Warm-up

3 sets of stairs
10 Lunges
3 sets of stairs
10 Standing Jump Lunges (left)
3 sets of stairs
10 Standing Jump Lunges (right)
3 sets of stairs
10 Alternating Jump Lunges

Complete as many rounds as possible in 12 min:
5 Burpees
10 Superman Push-ups
15 Prisoner Squats (hands behind head)
20 Sit-ups

Work with a partner:
2XSingle Leg Hop (right)/Partner = Band Shoulder Pres
2XSingle Leg Hop (left)/Partner = Band Tricep Extension
2XSquats up steps (right)/Partner = Band Curls
2XSquats up steps (right)/Partner = Jumping Jacks

_______________________________________________________________________

Monday, Sept 10, 2012
Today’s workout will meet at the church steps/statue at Thomas Circle.

Strretches & Warm-up

3 X 2 min AMRAP on stairs
Immediately perform 20 Squats & 10 Sit-ups
(Rest 90 sec between sets)

3 x 45 sec: Resistance Band Rows & Push-ups (work with a partner)

TABATA: 1 Step Hops

Walking Lunges & Burpee broad jumps around the statue

_______________________________________________________________________

Friday, Sept 7, 2012
Today’s class will meet at Stead Park.

Stretches, Warm-up & Agility Ladder Drills

5 Rounds:
10 Front Lunges
10 Sit-ups
10 Reverse Lunges
10 Leg lifts
10 Lateral Lunges

3 Rounds (on the court):
1 Sprint (end line to half court)
5 Push-ups
2 Sprint
10 Squats
3 Sprint
15 Burpees
30 sec Rest

_______________________________________________________________________

Wednesday, Sept 5, 2012
Today’s class will meet at the statue by Scott Circle.

Stretches & Warm-up

Fitness Test:
Complete 3 rounds for time:
3 Sprints
5 Push-ups
10 Burpees
15 Squats
(Compare times to the 1st of each month.)

Run 2 lap
30 Lunges
15 Sit-ups
Run 1 lap
30 Step-ups
15 Rotating side planks
Run 1 lap
30 Sit-ups
15 Lunges
Run 2 lap
30 Rotating side planks
15 Step-ups

REVERSE TABATA (10 sec work/20 sec rest): Dips

3-5 Rounds:
10 Mt. Climbers
10 Squat jumps
10 sec Rest

_______________________________________________________________________

Friday, Aug 31, 2012
Today’s class will meet at the statue by Scott Circle.
REMINDER: There is a 6pm class tonight. See Monday, Aug. 27 for our workout!

Stretches & Warm-up

Run to Dupont Circle (1/2 mile)
Complete the following:
30 Bench Step-Ups/Jumps
20 Sit-ups
10 Push-ups
5 Burpees
Run back to Statue (1/2 mile)
Complete the following:
30 Bench Step-Ups/Jumps
20 Sit-ups
10 Push-ups
5 Burpees

TABATA: Planks (alternating positions)

Partner: Lunges, Mt. Climbers, Squats & Knees to Elbows
(Reps, time & rest TBD)

*I’d prefer to run with you to the Circle, which means we’ll need to leave valuables in the studio. Thanks!

_______________________________________________________________________

Wednesday, Aug 29, 2012
Today’s class will meet at Church Steps @ Thomas Circle.

Stretches & Warm-up

3 min Sit-up test (Compare to your score posted here.)

21 Burpees – 3 sets of stairs
15 Burpees – 2 sets of stairs
9 Burpees – 1 set of stairs

2 X 1 min Leg Lifts, 40 sec Flutter Kicks, 20 sec Legs extended w/ hold
*Complete block run between sets.

In groups of 2, complete the following for 2 x 3 min AMRAP:
#1) 1 Set Weighted Lunges up Stairs
#2) Jumping Jacks
#3) Push-ups
Rotate.

_______________________________________________________________________

Monday, Aug 27, 2012
Today’s class will meet at the statue by Scott Circle.

Stretches & Warm-up

21 burpees – Jog  1 lap
15 burpees – Jog  1 lap
9 burpees – Jog  1 lap

3 X 30 sec Step-ups or bench jumps/Squat hold/Plank/Rest

Complete the following:
100 Jump ropes
40 Lunges
30 Sit-ups
20 Push-ups
100 Jump ropes
20 Push-ups
30 Sit-ups
40 Lunges
100 Jump ropes

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Friday, Aug 24, 2012
Today’s workout will meet at Stead Park on P btwn 16th & 17th.

Stretches & Warm-up

Stations:
#1) Resistance Sprints with a partner – 5 X Court (each)
#2) Overhead Walking Lunges with a partner – 3 X Court (each)

TABATA: Push-ups & Sit-ups

2-3 Rounds:
Bench Step-ups/Jumps
Plank up/downs
Squats
Dips
Burpees
– Spend 1 min performing each exercise, then immediately begin the next exercise.
–The clock does not stop between exercises so transition quickly.
–After completing all 5 exercises, there is a 1 minute rest.

TABATA: Push-ups & Sit-ups

_______________________________________________________________________

Wednesday, Aug 22, 2012
Today we’ll workout at the church steps at Thomas Circle.

Stretches & Warm-up

100 Jumping Jacks

10 Rounds of the following:
2 Burpees
4 Sets of stairs
6 Push-ups
8 Sit-ups
10 Lunges
(*There is a 20 min time limit.)

3 X 30 sec: Leg lifts/single stair hop/Rest

Block Run

3 X 30 sec: Squats/Mt. Climbers/Rest

_______________________________________________________________________

Monday, Aug 20, 2012
Today’s workout will meet at the statue by Scott Circle.

Stretches & Warm-up

2 Rounds of:
50 Jumping Jacks
40 Lunges
30 Sit-ups
20 Squats
10 Burpees
5 min Run
1 min rest

2-3 X 1 min Partner planks/30 sec rest

TABATAs:
#1: Step-ups & Dips
1 min rest
#2: TRX Jump Squats & Push-ups

_______________________________________________________________________

Monday, Aug 13, 2012
Today’s workout will meet at Thomas Circle church steps.

Stretches & Warm-up

TABATA: Stairs

For 10 min, complete the following:
Hop up steps
10 Jump Squats at top
Jog down steps
5 Burpees
15 Sit-up

Work with a partner:
2X: 20 Lunges – Push-ups
2X: 20 Squats – Side Plank (R & L)
2X: 20 Bridges – Russian Twists

Max Wall Hold

TABATA: Stairs

________________________________________________________________________

Friday, Aug 10, 2012
RAIN!! Today’s workout will meet indoors at the training studio

________________________________________________________________________

Wednesday, Aug 8, 2012
Today’s workout will meet at the steps at Thomas Circle.

Stretches & Warm-up

2 Rounds:
3 min – Stairs/60 sec rest
2 min - Jump rope/60 sec rest
1 min – Broad jumps/60 sec rest
30 sec – Burpees/60 sec rest
*Score = Total # of Burpees

5 min AMRAP:
1 set stair hops
10 squats
10 sit-ups

Complete Block Run

5 min AMRAP:
1 set stair hops
10 lunges
10 push-ups

________________________________________________________________________

Monday, Aug 6, 2012
Today’s workout will meet at the statue by Scott Circle.

Stretches & Warm-ups

Fitness Test WO:
Complete 3 rounds for time:
3 Sprints
5 Push-ups
10 Burpees
15 Squats
*Compare times to the 1st of each month.

Run 3 laps
30 Leg Lifts
30 Sit-ups
Run 2 laps
20 Leg Lifts
20 Sit-ups
Run 1 lap
10 Leg Lifts
10 Sit-ups

TABATA: Alt Lunges/Jump Lunges

Complete 1 round:
50 Jumping Jacks
40 Step-ups
30 Squats
20 Mt. Climbers
Max Plank Hold

________________________________________________________________________

Friday, Aug 3, 2012
Today’s workout will meet at Stead Park (between 16th & 17th on P St)

Stretches & Warm-up

5 X Burpee Suicides
*Work w/ a partner and rest during partner’s turn

15, 12, 9, 6, 3 reps of:
HR Push-ups
Sit-ups
Squats

Broad jumps (around the turf)

3, 6, 9, 12, 15 reps of:
Dips
Sit-ups
Step-ups/Jumps

Lunges (around the turf)

TABATA: Plank w/ leg raises

________________________________________________________________________

Wednesday, Aug 1, 2012
Today’s workout will meet at the Church steps at Thomas Circle.

Stretches & Warm-ups

30 sets of stairs (up & down = 1)*
30 Squats
30 Sit-ups
Rest 3 mins

20 sets of stairs (up & down = 1)*
20 Lunges
20 Push-ups
20 Leg Raises
Rest 2 min

10 sets of stairs (up & down = 1)*
10 Inch worms
10 Bridges
10 Plank up/downs
10 Burpees
Done

(*The modification for this workout is 15, 10 and 5 sets of stairs. Also, there is a 10 min, 7min and 4 min cut-off for the sets of stairs. Will explain tomorrow. )

________________________________________________________________________

Monday, July 30, 2012
Today’s class will meet at the statue by Scott Circle

Stretches & Warm-up

100 JJs/50 Sit-ups
75 JJs/35 Sit-ups
25 JJs/15 Sit-ups

Work in groups of 2-3 through the following stations. Spend 5 min at each station:
Station #1-
Person #1 – run a lap
Person #2 – burpees
Person #3 – lunges with rotation
Rotate when person completes lap.

Station #2-
Person #1 – run a lap
Person #2 – mt. climbers
Person #3 – squats
Rotate when person completes lap.

Station #3-
Person #1 – run a lap
Person #2 – jumping squats
Person #3 – push-ups
Rotate when person completes lap.

________________________________________________________________________

Friday, July 27, 2012
Today’s 6 & 7AM classes will take place at Stead Park.
*The 6PM make-up class will take place at Thomas Circle. Please see Wednesday, 7/25 below for our workout.

Stretches & Warm-up

Agility Ladder drills

“Death by Sprints”: 1 sprint the 1st min, 2 sprints the 2nd min, 3 sprints the 3rd min and so on until you can’t complete the distance for the given minute.

3 Rounds:
Bench Step-ups/Jumps
Push-ups
Lunges
Dips
Burpees
– Spend 1 min performing each exercise, then immediately begin the next exercise.
–After completing all 5 exercises, there is a 1 minute rest.
–The clock does not stop between exercises so transition quickly.

________________________________________________________________________

Wednesday, July 25, 2012
Today’s workout will take place at the church at Thomas Circle.
(REMINDER: NO 7pm class!)

Stretches & Warm-up

3 sets stairs
21 Lunges & Push-ups
3 sets stairs
15 Lunges & Push-ups
3 sets stairs
9 Lunges & Push-ups

Partner Burpees/Squats/Sit-ups (2/2,4/4,6/6,8/8,10/10)
*Rest at least 1-2 min between exercises

Block Run

2X1min (or max): Plank w/ shoulder touches

Block Run

________________________________________________________________________

Monday, July 23, 2012
Today’s class will be at the statue by Scott Circle.

Stretches & Warm-up

4 min/3 min/2 min of:
9 Squats
6 Hand Release Push-ups
3 Burpees
1 Lap
(Rest 2 min/90 sec min/1 min btwn sets)

2 X 1 min AMRAP of the following: Mt. Climbers, Dips, Step-ups
At the end of each round, hold plank as long as you can.
(Count total reps each round. Your goal is to beat total # of reps from the previous round.)

Complete 2 rounds of:
Partner #1: 30 V-Twists
Partner #2: Reverse lunges
Rotate.

________________________________________________________________________

Friday, July 20, 2012
Today’s class will begin at the statue by Scott Circle.

Stretches & Warm-up

Surprise workout :)

________________________________________________________________________

Wednesday, July 18, 2012
Today’s workout will take place at the church at Thomas Circle.

Stretches & Warm-up

3 min AMRAP Stairs

3 min AMRAP Sit-ups

Complete each of the following for 3 min/Rest 1 min/Rotate:
#1) 10 Squats & 10 Push-ups
#2) 10 Wall Balls & 10 Band Curls
#3) 10 Step-ups & 10 Dips
#4) 10 Lunges & 10 Plank Up/Downs

3 min AMRAP Stairs

________________________________________________________________________

Monday, July 16, 2012
Today’s workout will take place at the statue by Scott Circle.

Stretches & Warm-up

50 Air Squats
25 Sit-ups
Run 2 lap (around statue)
40 Lunges
20 Push-ups
Run 1 lap
30 Rotating side planks
Run 1 lap
20 Lunges
40 Push-ups
Run 2 lap
25 Air Squats
50 Sit-ups

1 min: Step-ups/Mt. Climbers/Rest
40 sec: Step-ups/Mt. Climbers/Rest
20 sec: Step-ups/Mt. Climbers/Rest

Max Side Plank (Left)
Rest
Max Side Plank (Right)

________________________________________________________________________

Friday, July 13, 2012
Today’s workout will take place at Stead Park on P St, between 16th & 17th.

Stretches & Warm-up

Complete 2 Rounds:
3 Laps around the court
30 Jumping jacks
30 Push-ups
30 Tuck jumps
30 Lunges
30 Sit-ups
30 Squats
30 Step-ups/Jumps
30 Dips
30 Jumping Jacks
3 laps around the court
Rest 3 min.

TABATA: Member’s Choice: Abs/Core

________________________________________________________________________

Wednesday, July 11, 2012
Today’s workout will take place at the church steps at Thomas Circle.

Stretches & Warm-up

10 Stairs/50 Jump ropes/10 Push-ups
8 Stairs/50 Jump ropes/10 Push-ups
6 Stairs/50 Jump ropes/10 Push-ups
4 Stairs/50 Jump ropes/10 Push-ups
2 Stairs/50 Jump ropes/10 Push-ups
(There will be a 15 minute cut-off for this portion of the workout)

3 X 30 sec: Plank Right/Plank Left/Mt. Climbers/Rest

2 X 3 min AMRAP: 15 Sit-ups/5 Burpees/1 set Stair Hops/Rest 90 sec

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Monday, July 9, 2012
Today’s workout will be around the statue by Scott Circle.
(There’s a slight chances of t-storms in the AM, in which case we’ll stay indoors.)

Stretches & Warm-up

5 laps/50 Squats/50 Jumping jacks
3 laps/30 Lunges/30 Mt Climbers
1 lap/10 Push-ups/10 Burpees
-Complete Sit-ups until the group finishes.

TABATA: Dips

1 min: Step-ups/Squat hold/Squat Jumps/Rest
40 sec: Step-ups/Squat hold/Squat Jumps/Rest
20 sec: Step-ups/Squat hold/Squat Jumps/Rest

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Friday, July 6, 2012
Today’s workout will be at the church steps at Thomas Circle.

4 Rounds for time:
3 Sets of stairs
10 Push-ups
30 Lunges

12-10-8-6-4-2 reps of: Partner assisted leg lifts

Block run for time

2 Rounds on the stairs:
1 min on/30 sec rest
Squats (facing left)
Squats (facing right)
1 foot hop (left leg)
1 foot hop (right leg)
Sprints

3 X 1 min: Planks w/ shoulder touches

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Wednesday, July 4, 2012
Today’s workout will be at the Masonic Temple at 16th & R St.

REMINDER: Class is from 9-10:15am. Also, class is open to drop-ins ($15). Bring your friends!

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Monday, July 2, 2012
Today’s workout will be by the statue at Scott Circle.

Stretches & Warm-up

Fitness Test WO:
Complete 3 rounds for time: (Compare times to the 1st of each month.)
3 Laps
5 Push-ups
10 Burpees
15 Squats

25 Leg Lifts
25 Sit-ups
Run 3 laps
25 Leg Lifts
25 Sit-ups
Run 2 laps
25 Leg Lifts
25 Sit-ups
Run 1 laps

TABATA: Lunges

Complete 1-2 rounds (Depending upon time.)
50 Jumping Jacks
40 Step-ups
30 Squats
20 Mt. Climbers
Max Plank Hold

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Friday, June 29, 2012
Today’s workout will be at Stead Park.

Stretches & Warm-up

300 Jump Ropes
40 Squats
20 Sit-ups
Run 3 Laps
Rest 2 min

200 Jump Ropes
40 Lunges
20 Push-ups
Run 2 Laps
Rest 1 min

100 Jump Ropes
40 Step-ups/Jumps
20 Dips
Run 1 Laps
Rest 30 sec
50 Jump Ropes

TABATA: Plank (all positions)

Burpee Tag (if we have time ;)

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Wednesday, June 27, 2012
Today’s workout will be by the statue at Scott Circle.

Stretches & Warm-up

6 Broad Jumps on the min for 10 min

30 Walk-outs w/ Push-up: work with a partner, switch back & forth after each rep

50, 40, 30 – Jumping Jacks
40, 30, 20 – Lunges
30, 20, 10 – Squats
20, 10, 5 – Burpees
-Run lap, then rest 1 min between sets

TABATA: Sit-ups

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Monday, June 25, 2012
Today’s workout will be at Thomas Circle stairs.

Stretches & Warm-up

15 burpees/1 set of stairs
12 burpees/2 set of stairs
9 burpees/3 set of stairs
6 burpees/4 set of stairs
3 burpees/5 set of stairs

4X30 sec: Bridge & Superman Hold

Complete the following:
50 Jumping jacks
40 Sit-ups
30 Mt Climbers
20 Push-ups
1 Block run
20 Push-ups
30 Sit-ups
40 Mt. Climbers
50 Jumping jacks

3 rounds for time:
Burpee Broad jump (length of platform)
20 Lunges (on the stairs)

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Friday, June 22, 2012
Today’s workout will take place on the rooftop. It’s still supposed to be very hot, so little running! (*Friday, 6pm make-up class, see Wed, 6/20, although we’ll be at the statue, not White House)

Stretches & Warm-up

100 Jump Ropes/25 Sit-ups/Rest 1 min
75 Jump Ropes/25 Sit-ups/Rest 30 sec
50 Jump Ropes/25 Sit-ups/Rest 15 sec
25 Jump Ropes/25 Sit-ups

Complete each of the following for 3 min, rest 1 min, then rotate:
#1) 10 Lunges & 10 Incline Push-ups
#2) 10 Wall Balls & 10 Band Curl
#3) 10 Step-ups & 10 Dips

TABATA: Single Leg Squats (alt legs each round)

3 X 30 sec: Right side plank/Wall hold/Left Side plank/Wall hold

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Wednesday, June 20, 2012
Since we were rained in on Monday, today’s workout will be at the White House.

Stretches & Warm-up

Working with a partner: Complete 10 min of varying exercises, count reps for partner, competing for most reps

TABATA: Push-ups & Dips

Partner Resistance Sprints
–>Wall holds in between sets

Plank competitions: Hold front plank as long as you can. When you reach failure, perform burpees until the entire group has finished.

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Friday, June 15, 2012
Today’s workout will be at Stead Park on P St between 16th & 17th Sts.

Stretches & Warm-up

“Deck of Cards”: Complete half of the deck. (Exercises TBD by the group :)

2 TABATAs:
#1: Jump Lunges & sit-ups
Run 3 laps
~90 sec rest
#2: TRX Jump Squats & push-ups
Run 3 lap

On the Basketball Court: Complete various exercises in lines of 2-3 for varying intervals of time.

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Wednesday, June 13, 2012
Today’s workout will be at the church steps at Thomas Circle.

Stretches & Warm-up

Complete 3 rounds of the following:
3 min AMRAP Stairs
Perform 5 Burpees, 10 push-ups & 25 Squats
Rest 90 sec

30-20-10 reps of: Lunges, Plank (knee to elbow) & leg lifts
Immediately complete a Block Run

3 min AMRAP Sit-ups

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Monday, June 11, 2012
Today’s workout will be by the statue at Scott Circle.

Stretches & Warm-ups

Agility Ladder Drills

Block run, 50 step-ups
Block run, 40 squats
Block run, 30 lunges
Block run, 20 push-ups
Block run, 10 burpees
Rest 2 min
1/2 Block run, 25 step-ups
1/2 Block run, 20 squats
1/2 Block run, 15 lunges
1/2 Block run, 10 push-ups
1/2 Block run, 5 burpees

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Friday, June 8, 2012
Today’s workout will be at the church steps at Thomas Circle.

Stretches & Warm-up

6 sets of stairs/30 Squats/30 Push-ups
3 sets of stairs/20 Squats/20 Push-ups
1 set of stairs/10 Squats/10 Push-ups

3 X 1 min: Bridges (feet on step)

2 Rounds for time:
30 sec Front Plank
30 sec Burpees
30 sec Right Side Plank
30 sec Burpees
30 sec Left Side Plank
30 sec Burpess
(Rest 1 min between rounds)

In lines of 3, complete the following for 2 x 3 min AMRAP:
#1) 1 Set Weighted Lunges up Stairs
#2) Sit-ups
#3) Jumping Jacks
Rotate.