Workouts – Page 19 – Performance Fitness

Modifications Made Simple

Do ever feel like you’re killing yourself in boot camp? I always suggest that you modify your exercises so that you DON’T kill yourself. But – Winter is the season of the kneeless pushup. The reason for this is simple, yet strong. I believe in your strength. I have watched some of you modify to…

Snowmageddon Housebound Workout – 2/13/14 Edition

Bears, Mountains, and Ski Jumps. Just keeping it snow themed. Do a descending ladder of 10-9-8-7-6-5-4-3-2-1 of the following: Mt. Climbers (each leg) Mogul Jumps (each side) Bear crawls pace (each side) Post your time to comments, and pray for spring.

ANOTHER Snow Day Workout

More snow! Instead of 9:30 Boot Camp try this workout on for size. Post your time to comments below. Warm-up with: 10 Prying squats Workout – Do 5 Rounds of the following for time: 10 Squats 5 Squats w/ :05 hold after each 3 Jump squats

1/22/14 Snow Day Workout

Warm-up 10 Spiders 10 Pumps Workout – 3 to 5 rounds of the following: 10 Inverted Rows with a bed sheet 10 Decline Push-ups (or other challenging variation for you) :30 Hollow Hold 10 Tricep Dips Post rounds and time to comments.

12 Days Challenge – Day 10

Back to interval training today. This time you’re going to do 8 rounds. Just pick any cardio activity and alternate hard work with light work. See Day 2 if you need ideas 1:00 hard work/1:00 light work for 8 rounds Make sure to warm-up with 5-8 minutes of light cardio activity.

12 Days Fitness Challenge – Day 3

Day 3 Workout Superset AMRAP Warm-up: Do 3 sets of: 10 squats 25 jumping jacks. Workout: Do as many rounds as possible (AMRAP) of the following 2 exercises for 8 minutes: 5 squat jumps or squat releves 20 Mt. Climbers (per side)

12 Days Fitness Challenge – Day 2

Day 2 Workout Intervals Perform 60 seconds of all-out work immediately followed by 60 seconds of light work for 7 rounds (14 minutes total). Examples for your all-out work/light work intervals include: -Running/jogging or walking -Power walking/slower walking -Jumping rope/jogging in place -Running stairs/walking stairs -Running, jogging or walking uphill/running, jogging or walking downhill or…

Moving Heavy Stuff – The Bodyweight Edition

In a previous post about strength training I whittled down the basic human movements to 7: Squat Lunge Push Pull Bend Twist Gait Then there were the FIVE basic compound exercises: Squat Pull-up Push-up Deadlift Carries Some of the Basic Five have weighted variations: Front or back squat Rows Bench press Conventional Deadlifts Weighted carries…

Revisiting the squat

Below is a bit of an edit (with pictures added!) of a post that I wrote two years ago. Since the original posting I’ve developed much more love for the squat. I have a love/hate relationship with squats. I struggled with squats during a good part of my fitness career. The Hate Anatomy (short torso,…

September/October Boot Camp Challenge!

It’s all about the Tabata Squat for the next 4 weeks at boot camp. Here are the details about the challenge: 1. Each camper will do 20 seconds on and 10 seconds off of bottom-to-bottom Tabata squats for 8 rounds (that’s 4 minutes). 2. You will do as many squats as you can WITH GOOD…