F.A.S. Training Inc

FASTraining will be closing early 10am Thursday, February 18th due to inclement weather Check back later for Friday opening time Stay safe

We will open 130-6 pm February 2

Do to the winter storm on Monday February 1st FASTraining will be closed. Enjoy the snow and stay safe. Normal hours of operation will resume on Tuesday February 2nd

Congratulations to FAST athlete Brianna Roberts Hard Work pays off!!!!

Hope everyone had a great snow day! We will resume the normal Friday schedule tomorrow!

It’s Friday September 4th 2020 Here is your workout!! If not us, who? If not now, when? John F. Kennedy... 7 Way Hips Jog 800 25 Jumping Jacks 25 Prone Jacks Run 100 yards X 4 5 Burpees Sprint 25 yards up and back On the minute X 6 20 Pushups 20 Sit-ups 20 Wide Pushups 20 Reverse Sit-ups X 4 20/20 Mountain Climbers Sprint 30 yards up and back On the minute X 6 20 BW Squats 10/10 Lunges 10/10 Split Jumps 10 Squat Jumps Rest 90 seconds X 4 Lateral Shuffle 10 yards apart Continuously 25 seconds Rest 60 seconds X 6 Plank : 30 seconds Side Plank R/L : 20 seconds Rest 30 seconds X 4 Run 800 Think you should be done! Nope not yet 25 8-counts Squat Hold 3 minutes Leaning Rest 3 minutes Stretch Cold Shower 5 minutes

September 2nd 2020 Here is the workout for Wednesday!!! Let’s get after it Love all, trust a few, do wrong to none. William Shakespeare... 7 Way Hips Run 800 Run 400 10 Pushups 20 Squats 20 Sit Tucks 10 Burpees Run 200 10 Wide Pushups 10/10 Front Lunges 20 Flutters 11 Burpees Run 200 10 Diamond Pushups 10/10 Lateral Lunges 20 Scissors 12 Burpees Run 200 10 T-Pushups 10/10 Split Jumps 20 Sit-ups 13 Burpees Run 200 10 Judos 20 Jump Squats 20 Leg Levelers 14 Burpees Run 200 10 Frog Pushups 20 Mountain Runners Plank 45 seconds 15 Burpees Run 200 10 Wide Pushups 20 Mountain Climbers Leaning Rest 1 minute 20 Burpees Run 200 Jog 800 Stretch

It’s Thursday September 3rd 2020 Here’s your workout! Do what you have to do, to do what you want to do. Denzel Washington... 7 Way Hips Jog an 800 50Jumping Jacks 10 Prisoner Squats Sprint 50 yards 10 Pushups 10/10 Mountain Climbers Jog 60 yards 10 Burpees 10 Sit-ups 50 Seal Jacks 12 Lunges Sprint 60 yards 12 Wide Pushups 12/12 Mountain Climbers Jog 100 yards 12 Burpees 12/12 Flutter-kicks 50 Prone Jacks 14 Reverse Lunges Sprint 60 yards 14 Judo Pushups 14/14 Mountain Climbers Jog 100 yards 14 Burpees 14/14 Scissors 50 Smurf Jacks 16 BW Squats Sprint 60 yards 16 Diamond Pushups 16/16 Mountain Climbers Jog 200 yards 16 Burpees 16 Leg Levelers 50 Jumping Jacks 18 Prisoner Squats Sprint 60 yards 18 Pushups 18/18 Mountain Climbers Jog 300 yards 18 Burpees 18 Reverse Crunches Now the finisher 50 Burpees Run 800 5 minutes Leaning Rest Cold Shower 6 minutes! Stretch

Well well well September 1st 2020 Here is your workout let’s go!!! 7 Way Hips Run 800 ... Let’s get to work. 12-1 Jumping Jacks Push-ups Sit-ups 6 Rounds 20 Prone Jacks 10 HR Pushups 10/10 Mountain Climbers 20 Flutters 20 Scissors Run 100 yards 6 Rounds 5 Burpees Sprint 20 yards up and back On the minute 4 Rounds 10 yard lateral shuttle 1 Burpee on each side for 45 seconds Rest 45 seconds 4 Rounds 4x Thru Box Drill Rest 45 seconds 4 Rounds 20sec Elbow Plank 20 sec Left/Right Side Plank 30 sec Hollow Hold Run 800 25 8-Counts X2 Stretch Cold Shower 5 minutes Enjoy!!! Waste no more time arguing what a good man should be. Be one. Marcus Aurelius

It’s Monday August 31st Here is your workout!!! 7 Way Hips Jog an 800... 4 Rounds of the following 15 BW Squats 10/10 In-place Lunges 10 Pushups 10 Sit-ups Sprint 40 yards 4 Rounds every 90 seconds Run a 100 yards 20 Mountain Climbers 20/20 Flutters 4 Rounds 10/10 Reverse Lunges 10 Jump Squats 10 Judo Pushups 20 Leg Levelers Sprint 40 yards 1 Round Run 1200 100 yards Burpee Broad Jumps 100 yards Walking Lunges 100 yards Bear Crawl 100 yard Sprint 5 minutes Squat Hold (first) 5 minutes Plank Hold (second) Cold Shower 5 minutes Stretch Begin at once to live, and count each separate day as a separate life. Seneca

It’s Friday August 28th 2020 Heading into another weekend Let’s get after it! 7 Way Hips ... Jog an 800 Get your trusty deck of cards, shuffle them up, cut the cards, reshuffle them. Start picking! Go through the whole deck! 2-cards 7 Push-ups 3- cards 7 Hand-release Pushups 4- cards 7 Hand walkout Pushups (walk back standup) 5- cards 12 Squats 6 - cards 12/12 Reverse Lunges 7- cards 6 cone Runs 8- cards 25 Prone Jacks 9- cards 15 sit-ups 10-cards 20/20 Mountain Climbers Jack-cards plank 45 seconds Queens-cards Run 400 King-cards 25 Smurf Jacks and 45 seconds Squat Hold Ace-cards 12 Burpees Joker-cards 1# Run 800 2# 25 8-counts Enjoy it is going to be fun I promise! Stretch Cold Shower 5 minutes It is a rough road that leads to the heights of greatness.Seneca

t’s Thursday August 27th 2020 Let’s get after the workout!!!! 7 Way Hips Run 800... 7 Way Hips Run 800 Do not pray for an easy life; pray for the strength to endure a difficult one. Bruce Lee 4 Rounds 10x BW Squats 10x Push-ups 10x Burpees 6 Cone Runs (10 yards apart) 6 Rounds 20/20 Mountain Climbers Sprint 20 yards up and back On the minute 4 Rounds 25 Jumping Jacks 25 Prone Jacks 10 Hand walkouts to pushup walk-back to standup Sprint 25 yards 20 Flutters 20 Scissors 4 Rounds Split Squats 3 each leg drop down get up sprint 10 yards 6 Rounds Back Pedal 10 yards then turn and sprint 10 yards Rest 30 seconds 5 Rounds Suicide Runs 5 yards up and back, 10 yards up and back, 15 yards up and back Rest 60 seconds 4 Rounds Run 400 yards 10 Burpees Cool down 15 min easy

It’s Wednesday August 26th 2020 Here is your workout for tomorrow!!! Way Hips Jog 800 ... Wherever there is a human being, there is an opportunity for a kindness. Seneca Warmup 12-1 Jumping Jacks Push-ups Mountain Climbers Sit-ups 7 Rounds 10 yard lateral shuttle 1 Burpee on each side for 45 seconds Rest 45 seconds 5 Rounds 4x Thru Box Drill Rest 45 seconds 4 Rounds 3x Backpedal to Forward Sprint Rest 30 seconds 4 Rounds 25 Jumping Jacks 25 Prone Jacks Run 100 yards 4 Rounds 20sec Elbow Plank 20 sec Left/Right Side Plank 30 sec Hollow Hold 4 Rounds 20 Squats 10/10 Lunges 10/10 Split Jumps 10 Squat Jumps 60 seconds Squat Hold 75 seconds Rest Run 800 Stretch Cold Shower 5 minutes

It’s Tuesday August 25th 2020 Wherever there is a human being, there is an opportunity for a kindness. Seneca Here is the workout ... Have fun 7 Way Hips Jog an 800 4 Rounds of the following 15 BW Squats 10/10 In-place Lunges 10 Pushups 10 Sit-ups Sprint 40 yards 5 Rounds 10/10 Reverse Lunges 10 Jump Squats 10 Judo Pushups 20 Leg Levelers Sprint 40 yards 5 Rounds 10Hand-walkouts to Standup 20/20Mountain Climbers 25 yard Sprint 4 Rounds Standard Abs 15 Sit-ups 15/15 Seated Twists ( hand taps) Plank 45 seconds Now the FUN!! Bear Crawl 20 yards 5 Burpees Bear Crawl 20 yards Duck Walk 20 yards 4 Burpees Bear Crawl 20 yards Duck Walk 20 yards Bunny Hop 20 yards 3 Burpees Bear Crawl 20 yards Duck Walk 20 yards Bunny Hop 20 yards Spider Crawl 20 yards 2 Burpees Bear Crawl 20 yards Duck Walk 20 yards Bunny Hop 20 yards Spider Crawl 20 yards Inchworm 20 yards 1 Burpee Jog out a 400 Stretch!!! Cold Shower 5 minutes

The gym is opening Please read Limited to 4 people per session (semi privates) Guidelines are to be followed I have have put measures in place as per state requirements ... Workouts will remain the the same as per your sport or fitness level don’t worry I will provide a lot of fresh air work too For those who aren’t comfortable yet I will still continue to post the daily workout You need to call, email, or DM so we can schedule a time for training If you guys can find the group you want to train with ( put it together) People have already started to this I would like to keep training groups of 4 together at a time the same all week Looking forward to seeing you in person It’s Monday August 24 th here is your workout Let’s bring it!! 7 Way Hips Jog 800 12-1 Jump Squats Pushups Sit-ups 10 Rounds every 30 seconds 1 Burpee/Suicide Sprint (10 yards up and back) 5 Rounds 10Hand-walkouts to Standup 20/20Mountain Climbers 25 yard Sprint 4 Rounds Standard Abs 15 Sit-ups 15/15 Seated Twists ( hand taps) Plank 45 seconds Done nope not yet!!! 5 Rounds Run 400 every 2 minutes Jog 800 Stretch Cold Shower 5 minutes Luck is what happens when preparation meets opportunity Seneca

It’s Friday August 21st Let’s get after it the weekend is upon us so let’s GO! He is most powerful who has power over himself. Seneca ... 7 Way Hips Jog 800 meters Warmup Prisoner Squats Lateral Squats Jumping Jacks Prone Jacks T- Pushups Side to Side Leg Swings Front to Back Leg Swings 3 sets 10 of each 4 Rounds BW Squats 15 HR Pushups 10 Mountain Climbers 10/10 Judo Pushups 10 Reverse Lunges 10/10 Burpees 10 Rest to your tolerance (short) Now on with workout 10 Diamond Push-ups 15/15 Mountain Climbers Run 40 yards X4 10 Hand-walkouts to Push-up Plank 30 seconds X4 Split Squats 3 each leg drop down get up sprint 15 yards 4x Back Pedal 10 yards then turn and sprint 15 yards 6x (Turn to each side that is one time) Suicide Runs 5 yards up and back, 10 yards up and back, 15 yards up and back 6X F: Run 400 yards 10 Burpees 4X Cool down 15 min easy jog 6 minutes of ice COLD shower Control your breathing don’t think how cold it is just enjoy it Have a great weekend people!

It’s Thursday August 20th Let’s do this people! Ignorance is the cause of fear. Seneca 7 Way Hips ... Run 400 25 Jumping Jacks 25 Prone Jumping Jacks Run 400 25 Seal Jacks 25/25 Mountain Climbers Run 400 5 Rounds 15 BW Squats 5/5 In Place Lunges 5 Pushups 12 Sit-ups Sprint 50 yards 4 Rounds 20 Jumping Jacks 5/5 T-Pushups 20/20 Mountain Climbers 20 Flutters 20 Scissors 10 Leg Levelers Sprint 50 yards 6 Rounds 5 Burpees Sprint 15 yards up and back On the minute 4 Rounds 20 seconds Front Plank 20 seconds R/L Side Plank 20 seconds Rest Run 800 20 8-counts X 1 Stretch Cold Shower 5 minutes

It’s Wednesday August 19th Hump day day! Here’s the workout!! True happiness is to enjoy the present, without anxious dependence upon the future, not to amuse ourselves with either hopes or fears but to rest satisfied with what we have, which is sufficient, for he that is so, wants nothing. Seneca ... Warmup 12-1 Jumping Jacks Push-ups Mountain Climbers Sit-ups 7 Rounds 10 yard lateral shuttle 1 Burpee on each side for 45 seconds Rest 45 seconds 5 Rounds 4x Thru Box Drill Rest 45 seconds 4 Rounds 3x Backpedal to Forward Sprint Rest 30 seconds 4 Rounds 25 Jumping Jacks 25 Prone Jacks Run 100 yards 4 Rounds 20sec Elbow Plank 20 sec Left/Right Side Plank 30 sec Hollow Hold 4 Rounds 20 Squats 10/10 Lunges 10/10 Split Jumps 10 Squat Jumps 60 seconds Squat Hold 75 seconds Rest Run 800 Stretch Cold Shower 5 minutes

It’s Tuesday August 18th Here is your workout Let’s do this If you really want to escape the things that harass you, what you’re needing is not to be in a different place but to be a different person. Seneca... 7 Way Hips Run 800 5 Rounds 12 BW Squats 5/5 In Place Lunges 5 HR Pushups 12 Sit-ups Run 40 yards 4 Rounds 25 Jumping Jacks 5/5 T-Pushups 20/20 Mountain Climbers 20 Flutters 20 Scissors Run 40 yards 6 Rounds 5 Burpees Sprint 20 yards up and back On the minute 5 Rounds 20 seconds Sit-ups 20 seconds Russian Twists 20 seconds Rest Run 400 25 (1 Pushup 4 Mountain Climbers to Burpee Jump =1) X2 Leaning Rest to a Phil Collins song Wall Sit to a Thomas Rhett song If you drop for either Run a 800 and do 25 Burpees Cold Shower 5 minutes!!!! Stretch Governor Cuomo gave the guidance to opening up I am double checking the steps I will be in touch tomorrow with some concrete answers We are almost at the finish line to opening up!!!

It’s Monday August 17th Gov Cuomo is setting guidelines up for gyms I will keep you guys and gals in the loop for opening We are almost there! With that being said here is your workout ... Every new beginning comes from some other beginning's end. Seneca 7 Way Hips Run 800 25 Jumping Jacks 25 Prone Jacks Run 100 yards X 4 5 Burpees Sprint 25 yards up and back On the minute X 6 15 Pushups 15 Sit-ups 15 Wide Pushups 15 Reverse Sit-ups X 4 20 Mountain Climbers Sprint 25 yards up and back On the minute X 6 20 BW Squats 10/10 Lunges 10/10 Split Jumps 10 Squat Jumps 1 minute Squat Hold Rest 90 seconds X 4 Lateral Shuffle 10 yards apart Continuously 20 seconds Rest 60 seconds X 6 Run 800 Think you should be done! Nope Nada No Way Jose 25 8-counts Stretch 10 minutes Cold Shower 5 minutes

It’s Friday August 14th the weekend is here again Let’s do this people!!! Difficulties strengthen the mind, as labor does the body. Seneca... Jog 800 meters The Dirty Dozen 12-1 Jumping Jacks Push-ups Sit-ups 5 Rounds 10Hand-walkouts to Standup 15/15 Mountain Climbers 20 yard Sprint 4 Rounds 5 x 10 yard lateral shuttle runs Rest 30 seconds 4 Rounds 5x V shuttles Rest 30 seconds 3 Rounds 3x Backpedal to Forward Sprint Rest 30 seconds LEG SMOKER 8-1 (count down) Split Squats 1 rep + half rep= 1 rep Mountain Runners Walking Lunges Burpees Mountain Climbers UPPER BODY COOKER 6-1 Triple Stop Pushups Top/Middle/Bottom 10 second hold at each Cone Runs (10 yards apart) up back is 1 2 Rounds 20sec Elbow Plank 20 sec Left/Right Side Plank Jog 800 Stretch Have a great weekend!!!

It’s Thursday August 13th Let’s get after it Most powerful is he who has himself in his own power. Seneca... 7 Way Hips Jog 800 25 Jumping Jacks 25 Prone Jacks Run 100 yards X 4 5 Burpees Sprint 25 yards up and back On the minute X 6 20 Pushups 20 Sit-ups 20 Wide Pushups 20 Reverse Sit-ups X 4 20/20 Mountain Climbers Sprint 30 yards up and back On the minute X 6 20 BW Squats 10/10 Lunges 10/10 Split Jumps 10 Squat Jumps Rest 90 seconds X 4 Lateral Shuffle 10 yards apart Continuously 25 seconds Rest 60 seconds X 6 Plank : 30 seconds Side Plank R/L : 20 seconds Rest 30 seconds X 4 Run 800 Think you should be done! Nope not yet 25 8-counts Squat Hold 3 minutes Leaning Rest 3 minutes Stretch Cold Shower 5 minutes

It’s Wednesday August 12th 2020 Let’s get it done!!!! Difficulties strengthen the mind, as labor does the body. Seneca 7 Way Hips ... Jog 800 5 Rounds 10x BW Squats 10x Push-ups 10x Burpees 6 Cone Runs (10 yards apart) 6 Rounds 20/20 Mountain Climbers Sprint 20 yards up and back On the minute 5 Rounds 25 Jumping Jacks 25 Prone Jacks 10 Hand walkouts to pushup walk-back to standup Sprint 25 yards 20 Flutters 20 Scissors 10 Burpees 100 yards Run 8 Burpees 80 yards Run 6 Burpees 60 yards Run 4 Burpees 40 yards Run 2 Burpees 20 yards Run 4x 20 seconds Plank 20 seconds Side Plank R/L 20 seconds Rest Jog 800 Stretch Breathe Great Job!

It’s Tuesday August 11th 2020! Here is the workout Let’s go!!! Let us train our minds to desire what the situation demands. Seneca... 7 Way Hips Run a 800 5x of the following 10 Pushups 30 seconds of Mountain Climbers Run a 400 5x of the following 20 Jumping Jacks 20 Prone Jacks 10 Sit-ups Run a 400 5x of the following 1 minute of BW Squats 1 minute of Wall Squat Hold Run a 400 Cool down for 10 minutes Walk and breathe Stretch it out Short and sweet Enjoy!

It’s Monday August 10th 2020 With that being said I am looking to put together outdoor training sessions together I will set aside a couple of hours each day to get this rolling We can then figure out times after I see your responses DM me on Instagram if you want to give it a go I will put a cap on each session 6 athletes... I want to work with each of you LET ME KNOW! There is no end to indoors we must adapt and go outdoors Don’t worry if you are not up to snuff Here is today’s workout! 7 Way Hips Jog 800 50 Jumping Jacks 10 Prisoner Squats Sprint 50 yards 10 Pushups 10/10 Mountain Climbers Jog 60 yards 10 Burpees 10 Sit-ups 50 Seal Jacks 12 Lunges Sprint 60 yards 12 Wide Pushups 12/12 Mountain Climbers Jog 100 yards 12 Burpees 12/12 Flutter-kicks 50 Prone Jacks 14 Reverse Lunges Sprint 60 yards 14 Judo Pushups 14/14 Mountain Climbers Jog 100 yards 14 Burpees 14/14 Scissors 50 Smurf Jacks 16 BW Squats Sprint 60 yards 16 Diamond Pushups 16/16 Mountain Climbers Jog 200 yards 16 Burpees 16 Leg Levelers 50Jumping Jacks 18 Prisoner Squats Sprint 60 yards 18 Pushups 18/18 Mountain Climbers Jog 300 yards 18 Burpees 18 Reverse Crunches Now the finisher 50 Burpees Run 800 5 minutes Leaning Rest Cold Shower 6 minutes! We should not, like sheep, follow the herd of creatures in front of us, making our way where others go, not where we ought to go.Seneca

It’s Friday August 7th 2020 The weekend is upon us once again let’s end this week on a high note! A man's as miserable as he thinks he is. Seneca 7 Way Hips ... Jog an 800 Warmup 12-1 Jumping Jacks Push-ups Sit-ups Now on with workout A1: 15 HR Push-ups A2: 15/15 Mountain Climbers A3: Run 40 yards X4 B1: 10 Hand-walkouts to Push-up B2: Plank 30 seconds B3: 6 Cone Runs ( 10 yards apart) X4 C: Split Squats 3 each leg drop down get up sprint 10 yards Rest 30 seconds 4x D: Back Pedal 10 yards then turn and sprint 10 yards Rest 45 seconds 6x Rest 30 seconds E: Suicide Runs 5 yards up and back, 10 yards up and back, 15 yards up and back Rest 60 seconds 6X F: Run 400 yards 10 Burpees 4X Cool down 15 min easy jog Stretch 5 minutes of ice COLD shower Control your breathing don’t think how cold it is just enjoy it

It’s Thursday August 6th let’s turn up the heat a little and get this done Luck is what happens when preparation meets opportunity. Seneca 7 Way Hips ... Run 800 Warmup Prisoner Squats Lateral Squats Jumping Jacks Prone Jacks T- Pushups Side to Side Leg Swings Front to Back Leg Swings 3 sets 10 of each 5 Rounds 15 BW Squats 5/5 In Place Lunges 5 Pushups 12 Sit-ups Sprint 40 yards 4 Rounds 5/5 T-Pushups 20/20 Mountain Climbers 20 Flutters 20 Scissors 10 Leg Levelers Sprint 40 yards 6 Rounds 5 Burpees Sprint 15 yards up and back On the minute 4 Rounds 20 seconds Front Plank 20 seconds R/L Side Plank 20 seconds Rest Run 800/ Stretch Cold Shower 5 minutes

It’s Wednesday August 5th 2020 Hope everyone is safe from the storm that just passed Let’s get after it Sunny and let’s sweat !... The principle is competing against yourself. It’s about self-improvement, about being better than you were the day before. Steve Young 7 Way Hips Jog 800 meters 4 Rounds 10x Air Squats 5x Push Ups 5x Burpees 4x 15 yard Shuttle 50 Jumping Jacks 40 Prone Jacks 30 Seal Jacks 20 Smurf Jacks 10 8-counts 4 Rounds 12 HR Pushups 20/20 Mountain Climbers Run 200 4 Rounds 20 BW Squats 10/10 Lunges 10/10 Split Jumps 10 Squat Jumps 1 minute Squat Hold Rest 60 seconds between each Leaning Rest 4 minutes every 15 seconds 3 Pushups Don’t drop if you 30 Burpees Run 400 Standard Abs 3x 15 Sit-ups 15/15 Seated Twists ( hand taps) Plank 45 seconds Jog 800 Stretch Cold Shower 4 minutes

It’s Tuesday August 4th 2020 Tropical Storm Tuesday Workout! To live happily is an inward power of the soul. Marcus Aurelius 7 Way Hips ... Run 100 10 Pushups Run 200 10 Pushups 10 squats Run 400 10 Pushups 10 Squats 10 Sit-ups Run 800 25 Jumping Jacks 5 Rounds 10 BW Squats 5/5 In Place Lunges 5 Pushups 10 Sit-ups Sprint 20yards 4 Rounds 20 Jumping Jacks 5/5 T-Pushups 10/10 Mountain Climbers 20 Flutters 20 Scissors Sprint 20 yards 6 Rounds 5 Burpees Sprint 15 yards up and back On the minute 4 Rounds 20 seconds Sit-ups 20 seconds Russian Twists 20 seconds Rest Run 800 20 8-counts X2 Leaning Rest to your favorite song! If you drop Run a 400 and do 25 Burpees Cold Shower 5 minutes!!!!

It’s a new month August It’s Monday the 3rd let’s get after it!!!! 7 Way Hips Jog 800 ... Warmup 12-1 Jumping Jacks Push-ups Mountain Climbers Sit-ups 7 Rounds 10 yard lateral shuttle 1 Burpee on each side for 45 seconds Rest 45 seconds 5 Rounds 4x Thru Box Drill Rest 45 seconds 5 Rounds 3x Backpedal to Forward Sprint Rest 30 seconds 4 Rounds 20sec Elbow Plank 20 sec Left/Right Side Plank 30 sec Hollow Hold 5 Rounds 20 Squats 10/10 Lunges 10/10 Split Jumps 10 Squat Jumps 60 seconds Squat Hold 75 seconds Rest Run 1600 Stretch Cold Shower 5 minutes If you judge people, you have no time to love them. Mother Teresa

Congratulations to FAST athlete Rachel Venter for breaking the state record by jumping 10 3 on her first attempt. AWESOME!

It’s Friday July 31st another week and month has past! I am hopeful to see you fitness freaks sometime in person in August. With that being said here is the workout I miss you all Very little is needed to make a happy life; it is all within yourself, in your way of thinking. Marcus Aurelius ... 7 Way Hips Run 800 Run 400 10 Pushups 20 Squats 20 Crunches 10 Burpees Run 200 12 Hand-walkout Pushups 12/12 Front Lunges 20 Flutters 11 Burpees Run 400 14/14 Shoulder Taps 14/14 Lateral Lunges 20 Scissors 12 Burpees Run 400 8/8 T-Pushups 16/16 Split Jumps 20 Sit-ups 13 Burpees Run 400 18Judos 18 Jump Squats 20 Leg Levelers 14 Burpees Run 400 20 Frog Pushups 20 Bootstraps Plank 45 seconds 15 Burpees Run 400 Leaning Rest 4 minutes Squat Hold 4 minutes Jog 1600 / Stretch Cold Shower 5 minutes

It’s Thursday July 30th let’s do this Hope your week is going well ! If you can’t outplay them, outwork them. Ben Hogan... 7 Way Hips Run 800 Let’s get to work 12-1 Jumping Jacks Push-ups Sit-ups 6 Rounds 20 Jumping Jacks 5/5 T-Pushups 10/10 Mountain Climbers 20 Flutters 20 Scissors Run 100 yards 6 Rounds 5 Burpees Sprint 20 yards up and back On the minute 4 Rounds 10 yard lateral shuttle 1 Burpee on each side for 45 seconds Rest 45 seconds 4 Rounds 4x Thru Box Drill Rest 45 seconds 4 Rounds 20sec Elbow Plank 20 sec Left/Right Side Plank 30 sec Hollow Hold Run 800 25 8-Counts X2 Stretch Cold Shower 5 minutes Enjoy

7 Way Hips Run 800 Be cool to people. Be nice to as many people as you can. Smile to as many people as you can, and have them smile back at you.Joe Rogan... 4 Rounds 10x BW Squats 10x Push-ups 10x Burpees 6 Cone Runs (10 yards apart) 6 Rounds 20/20 Mountain Climbers Sprint 20 yards up and back On the minute 4 Rounds 25 Jumping Jacks 25 Prone Jacks 10 Hand walkouts to pushup walk-back to standup Sprint 25 yards 20 Flutters 20 Scissors 4 Rounds Split Squats 3 each leg drop down get up sprint 10 yards 6 Rounds Back Pedal 10 yards then turn and sprint 10 yards Rest 30 seconds 5 Rounds Suicide Runs 5 yards up and back, 10 yards up and back, 15 yards up and back Rest 60 seconds 4 Rounds Run 400 yards 10 Burpees Cool down 15 min easy jog

It’s Tuesday July 28th It will be another hot one hydrate and get it done We are all born ignorant, but one must work hard to remain stupid. Benjamin Franklin... 7 Way Hips Jog 800 25 Jumping Jacks 25 Prone Jacks Run 100 yards X 4 5 Burpees Sprint 25 yards up and back On the minute X 6 20 Pushups 20 Sit-ups 20 Wide Pushups 20 Reverse Sit-ups X 4 20/20 Mountain Climbers Sprint 30 yards up and back On the minute X 6 20 BW Squats 10/10 Lunges 10/10 Split Jumps 10 Squat Jumps Rest 90 seconds X 4 Lateral Shuffle 10 yards apart Continuously 25 seconds Rest 60 seconds X 6 Plank : 30 seconds Side Plank R/L : 20 seconds Rest 30 seconds X 4 Run 800 Think you should be done! Nope not yet 25 8-counts Squat Hold 3 minutes Leaning Rest 3 minutes Stretch Cold Shower 5 minutes

It’s Monday July 27th a start to a new week Let’s get after it! Do what you have to do, to do what you want to do.Denzel Washington... 7 Way Hips Run 100 10 Pushups Run 200 10 Pushups 10 squats Run 400 10 Pushups 10 Squats 10 Sit-ups Run 800 25 Jumping Jacks 5 Rounds 10 BW Squats 5/5 In Place Lunges 5 Pushups 10 Sit-ups Sprint 20yards 4 Rounds 20 Jumping Jacks 5/5 T-Pushups 10/10 Mountain Climbers 20 Flutters 20 Scissors Sprint 20 yards 6 Rounds 5 Burpees Sprint 15 yards up and back On the minute 4 Rounds 20 seconds Sit-ups 20 seconds Russian Twists 20 seconds Rest Run 800 20 8-counts X2 Leaning Rest to your favorite song! If you drop Run a 400 and do 25 Burpees Cold Shower 5 minutes!!!! Stretch!!!

It’s Friday July 24th 2020 The weekend is upon us once again Let’s get after it so we can enjoy the weekend! 7 Way Hips ... Jog 800 meters Warmup Prisoner Squats Lateral Squats Jumping Jacks Prone Jacks T- Pushups Side to Side Leg Swings Front to Back Leg Swings 3 sets 10 of each 4 Rounds BW Squats 15 HR Pushups 10 Mountain Climbers 10/10 Judo Pushups 10 Reverse Lunges 10/10 Burpees 10 Rest to your tolerance (short) Now on with workout 10 Diamond Push-ups 15/15 Mountain Climbers Run 50 yards X4 10 Hand-walkouts to Push-up Plank 30 seconds X 5 Split Squats 3 each leg drop down get up sprint 10 yards 4x Back Pedal 10 yards then turn and sprint 15 yards 6x (Turn to each side) Suicide Runs 5 yards up and back, 10 yards up and back, 15 yards up and back X 6 F: Run 400 yards 20 sit-ups 4X Cool down 15 min easy jog Stretch 6 minutes of ice COLD shower Control your breathing don’t think how cold it is just enjoy it You are what you believe yourself to be. Paulo Coelho

It’s Thursday July 23rd 2020 Let’s do this Crush this workout!! Vegas odds for this one 2 to 1 you will finish it ... You have power over your mind not outside events. Realize this, and you will find strength. Marcus Aurelius 7 Way Hips Jog an 800 Get your trusty deck of cards, shuffle them up, cut the cards, reshuffle them. Start picking! Go through the whole deck! No cheating!!! 2-cards 5 Push-ups 3- cards 5 Hand-release Pushups 4- cards 5 Hand walkout Pushups (walk back standup) 5- cards 15 Squats 6 - cards 10/10 Lunges 7- cards 6 cone Runs 8- cards 25 Prone Jacks 9- cards 15 sit-ups 10-cards 20/20 Mountain Climbers Jack-cards plank 45 seconds Queens-cards Run 400 King-cards 25 Smurf Jacks and 45 seconds Squat Hold Ace-cards 15 Burpees Joker-cards 1# Run 800 2# 25 8-counts Stretch Cold Shower 5 minutes

It’s Wednesday July 22nd let’s get after it! It’s hard to beat a person who never gives up. Babe Ruth 7 Way Hips ... Jog an 800 Warmup 12-1 Jumping Jacks Push-ups Sit-ups Now on with workout A1: 15 HR Push-ups A2: 15/15 Mountain Climbers A3: Run 40 yards X4 B1: 10 Hand-walkouts to Push-up B2: Plank 30 seconds B3: 6 Cone Runs ( 10 yards apart) X4 C: Split Squats 3 each leg drop down for pushup get up sprint 10 yards 4x D: Back Pedal 10 yards then turn and sprint 10 yards 6x Rest 30 seconds E: Suicide Runs 5 yards up and back, 10 yards up and back, 15 yards up and back Rest 60 seconds 6X F: Run 400 yards 10 Burpees 4X Cool down 15 min easy jog 5 minutes of ice COLD shower Control your breathing don’t think how cold it is just enjoy it Stretch!!!!

It’s Tuesday July 21st Dog days of summer are upon us let’s bring it people Get up early and get it done! 7 Way Hips ... Run 800 5 Rounds 12 BW Squats 5/5 In Place Lunges 5 HR Pushups 12 Sit-ups Run 40 yards 4 Rounds 25 Jumping Jacks 5/5 T-Pushups 20/20 Mountain Climbers 20 Flutters 20 Scissors Run 40 yards 6 Rounds 5 Burpees Sprint 20 yards up and back On the minute 5 Rounds 20 seconds Sit-ups 20 seconds Russian Twists 20 seconds Rest Run 400 25 (1 Pushup 4 Mountain Climbers to Burpee Jump =1) X2 Leaning Rest to a Thomas Rhett song Wall Sit to a Led Zeppelin song If you drop for either Run a 800 and do 25 Burpees Cold Shower 5 minutes!!!! Stretch The road to Easy Street goes through the sewer. John Madden

It’s Monday July 20th another week is upon us it looks to be a HOT ONE! Stay hydrated and let’s get after it Hard work beats talent when talent doesn’t work hard. Tim Notke 7 Way Hips ... Jog 800 4 Rounds of the following 15 BW Squats 10/10 In-place Lunges 10 Pushups 10 Sit-ups Sprint 40 yards 4 Rounds 15 Bootstraps 15 Knuckle Draggers 15/15 Mountain Climbers 10HR Push-ups 20 Reverse Sit-ups Sprint 40 yards 4 Rounds 10/10 Reverse Lunges 10 Jump Squats 10 Judo Pushups 20 Leg Levelers Sprint 40 yards 2 Rounds Run 800 25 Burpees 5 minutes of Leaning Rest 5 minutes of Squat Hold 5 minutes of a Cold Shower

It’s Friday July 17 th the weekend is once again upon us Let’s get after it so we all can enjoy the weekend guilt free The more we value things outside our control, the less control we have.Marcus Aurelius... 7 Way Hips Run 800 Run 400 10 Pushups 20 Squats 20 Crunches 10 Burpees Run 200 12 Hand-walkout Pushups 12/12 Front Lunges 20 Flutters 11 Burpees Run 400 14/14 Shoulder Taps 14/14 Lateral Lunges 20 Scissors 12 Burpees Run 400 8/8 T-Pushups 16/16 Split Jumps 20 Sit-ups 13 Burpees Run 400 18Judos 18 Jump Squats 20 Leg Levelers 14 Burpees Run 400 20 Frog Pushups 20 Bootstraps Plank 45 seconds 15 Burpees Run 400 Leaning Rest 4 minutes Squat Hold 4 minutes Jog 1600 Stretch Cold Shower 6 minutes

It’s Thursday July 16th Let’s get some If you fail to prepare, you’re prepared to fail. Mark Spitz 7 Way Hips ... Jog 800 4 Rounds 10x BW Squats 10x Push-ups 10x Burpees 6 Cone Runs (10 yards apart) 6 Rounds 20/20 Mountain Climbers Sprint 20 yards up and back On the minute 5 Rounds 25 Jumping Jacks 25 Prone Jacks 10 Hand walkouts to pushup walk-back to standup Sprint 25 yards 20 Flutters 20 Scissors 4 Rounds Split Squats 3 each leg drop down get up sprint 10 yards 6 Rounds Back Pedal 10 yards then turn and sprint 10 yards Rest 30 seconds 6 Rounds Suicide Runs 5 yards up and back, 10 yards up and back, 15 yards up and back Rest 60 seconds 4 Rounds Run 400 yards 10 Burpees Cool down 15 min easy jog

It’s Wednesday Hump Day! We have had beautiful weather Let’s get outside and get this done. Persistence can change failure into extraordinary achievement. Marv Levy... 7 Way Hips Jog 800 25 Jumping Jacks 25 Prone Jacks Run 100 yards X 4 5 Burpees Sprint 25 yards up and back On the minute X 6 20 Pushups 20 Sit-ups 20 Wide Pushups 20 Reverse Sit-ups X 4 20/20 Mountain Climbers Sprint 30 yards up and back On the minute X 6 20 BW Squats 10/10 Lunges 10/10 Split Jumps 10 Squat Jumps Rest 90 seconds X 4 Lateral Shuffle 10 yards apart Continuously 25 seconds Rest 60 seconds X 6 Plank : 30 seconds Side Plank R/L : 20 seconds Rest 30 seconds X 4 Run 800 Think you should be done! Nope not yet 25 8-counts Squat Hold 3 minutes Leaning Rest 3 minutes Stretch Cold Shower 5 minutes

It’s Tuesday July 14th Let’s get after it!!! The more difficult the victory, the greater the happiness in winning. Pele’... 7 Way Hips Jog 800 Warmup 12-1 Jumping Jacks Push-ups Mountain Climbers Sit-ups 7 Rounds 10 yard lateral shuttle 1 Burpee on each side for 45 seconds Rest 45 seconds 4 Rounds 4x Thru Box Drill Rest 45 seconds 5 Rounds Backpedal 10 yards to Forward Sprint 20 yards Rest 30 seconds 4 Rounds 10/10 Mountain Climbers Hop up and sprint 20 yards Rest 45 seconds 4 Rounds 20sec Elbow Plank 20 sec Left/Right Side Plank 30 sec Hollow Hold 4 x 20 Squats 10/10 Lunges 10/10 Split Jumps 10 Squat Jumps 60 seconds Squat Hold 75 seconds Rest Run 800 Stretch Cold Shower 5 minutes

It’s Monday July 13th in the honor of my Leprechaun friend Patrick aka Snake Mason who turns 58 We shall do 58 Birthday Burpees for him ! I don’t care when you do them but film it and say Happy Birthday to him and direct message my Instagram so I can send it to him Thank you Now on with the fitness festivities ... Age is no barrier. It’s a limitation you put on your mind. Jackie Joyner-Kersee 7 Way Hips Jog 800 meters Warmup Prisoner Squats Lateral Squats Jumping Jacks Prone Jacks T- Pushups Side to Side Leg Swings Front to Back Leg Swings 3 sets 10 of each 4 Rounds BW Squats 15 HR Pushups 10 Mountain Climbers 10/10 Judo Pushups 10 Reverse Lunges 10/10 Burpees 10 Rest to your tolerance (short) Now on with workout 10 Judo Push-ups 15/15 Mountain Climbers Run 40 yards X4 10 Hand-walkouts to Push-up Plank 30 seconds X4 Split Squats 3 each leg drop down get up sprint 10 yards 4x Back Pedal 10 yards then turn and sprint 15 yards 6x (Turn to each side) Suicide Runs 5 yards up and back, 10 yards up and back, 15 yards up and back 6X F: Run 400 yards 20 sit-ups 4X Cool down 15 min easy jog 6 minutes of ice COLD shower Control your breathing don’t think how cold it is just enjoy it

It’s Friday July 10th The weekend is almost upon us let’s put an effort in to this A storm is upon us go outside get wet and enjoy it It is not in the stars to hold our destiny but in ourselves. William Shakespeare... Jog 800 meters The Dirty Dozen 12-1 Jumping Jacks Push-ups Sit-ups 5 Rounds 10Hand-walkouts to Standup 15/15 Mountain Climbers 20 yard Sprint 4 Rounds 5 x 10 yard lateral shuttle runs Rest 30 seconds 4 Rounds 5x V shuttles Rest 30 seconds 3 Rounds 3x Backpedal to Forward Sprint Rest 30 seconds LEG SMOKER 8-1 (count down) Split Squats 1 rep + half rep= 1 rep Mountain Runners Walking Lunges Burpees Mountain Climbers UPPER BODY COOKER 6-1 Triple Stop Pushups Top/Middle/Bottom 10 second hold at each Cone Runs (10 yards apart) up back is 1 2 Rounds 20sec Elbow Plank 20 sec Left/Right Side Plank Jog 800 Stretch

It’s Thursday July 9th time to pick it ea notch!!!! Persistence can change failure into extraordinary achievement. Matt Biondi... 7 Way Hips Jog 800 meters 4 Rounds 10x Air Squats 5x Push Ups 5x Burpees 4x 15 yard Shuttle 50 Jumping Jacks 40 Prone Jacks 30 Seal Jacks 20 Smurf Jacks 10 8-counts 4 Rounds 12 HR Pushups 20/20 Mountain Climbers Run 200 4 Rounds 20 BW Squats 10/10 Lunges 10/10 Split Jumps 10 Squat Jumps 1 minute Squat Hold Rest 60 seconds between each Leaning Rest 4 minutes every 15 seconds 3 Pushups Don’t drop if you 30 Burpees Run 400 Standard Abs 3x 15 Sit-ups 15/15 Seated Twists ( hand taps) Plank 45 seconds Jog 800 Cold Shower 4 minutes Stretch

It’s July 8th Wednesday Hump Day Let’s get after it! If it doesn’t challenge you, it change you. Fred Devito... 7 Way Hips Run 800 Run 400 10 Pushups 20 Squats 20 Sit Tucks 10 Burpees Run 200 10 Wide Pushups 10/10 Front Lunges 20 Flutters 11 Burpees Run 200 10 Diamond Pushups 10/10 Lateral Lunges 20 Scissors 12 Burpees Run 200 10 T-Pushups 10/10 Split Jumps 20 Sit-ups 13 Burpees Run 200 10 Judos 20 Jump Squats 20 Leg Levelers 14 Burpees Run 200 10 Frog Pushups 20 Mountain Runners Plank 45 seconds 15 Burpees Run 200 10 Wide Pushups 20 Mountain Climbers Leaning Rest 1 minute 20 Burpees Run 200 Jog 800 Stretch Enjoy I will see you Thursday!

It’s Tuesday July 7th,2020 Here’s a little training session to put your sweat in overdrive 7 Way Hips Run 800 ... Let’s get to work. 12-1 Jumping Jacks Push-ups Sit-ups 6 Rounds 20 Prone Jacks 10 HR Pushups 10/10 Mountain Climbers 20 Flutters 20 Scissors Run 100 yards 6 Rounds 5 Burpees Sprint 20 yards up and back On the minute 4 Rounds 10 yard lateral shuttle 1 Burpee on each side for 45 seconds Rest 45 seconds 4 Rounds 4x Thru Box Drill Rest 45 seconds 4 Rounds 20sec Elbow Plank 20 sec Left/Right Side Plank 30 sec Hollow Hold Run 800 25 8-Counts X2 Stretch Cold Shower 5 minutes Enjoy!!! Make sure your worst enemy doesn’t live between your own two ears. Laird Hamilton

It’s Monday July 6th Hope you people had a wonderful weekend. Let’s begin to work off the extra calories from the weekend 7 Way Hips Jog 800 meters ... Warmup Prisoner Squats Lateral Squats Jumping Jacks Prone Jacks T- Pushups Side to Side Leg Swings Front to Back Leg Swings 3 sets 10 of each Run 800 5 Rounds 15 BW Squats 5/5 In Place Lunges 5 Pushups 12 Sit-ups Sprint 40 yards 4 Rounds 5/5 T-Pushups 20/20 Mountain Climbers 20 Flutters 20 Scissors 10 Leg Levelers Sprint 40 yards 6 Rounds 5 Burpees Sprint 15 yards up and back On the minute 4 Rounds 20 seconds Front Plank 20 seconds R/L Side Plank 20 seconds Rest Run 800/ Stretch Cold Shower 5 minutes Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given than to explore the power they have to change it. Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing. Muhammad Ali

It’s Friday July 3rd this one should have my special firework component to it I want you all to enjoy the weekend with your families fear not this one will have an extra calorie burning section so you can have your favorite guilty pleasure Let’s GOOOO!!!!!! Remember you can’t outwork a bad diet. Anonymous Ripped Guy ... 7 Way Hips Jog 800 meters Warmup Prisoner Squats Lateral Squats Jumping Jacks Prone Jacks T- Pushups Side to Side Leg Swings Front to Back Leg Swings 3 sets 10 of each 10 Burpees 100 yards Run 8 Burpees 80 yards Run 6 Burpees 60 yards Run 4 Burpees 40 yards Run 2 Burpees 20 yards Run 1 8- count 90 yards Run 3 8- counts 70 yards Run 5 8- counts 50 yards Run 7 8- counts 30 yards Run 9 8- counts 10 yards Run 6 Rounds 10 yard lateral shuttle 1 Burpee on each side for 45 seconds Rest 45 seconds 5 Rounds 4x Thru Box Drill Rest 45 seconds 4 Rounds 3x Backpedal to Forward Sprint Rest 30 seconds 4 Rounds 25 Jumping Jacks 25 Prone Jacks Run 100 yards 4 Rounds Standard Abs 15 Sit-ups 15/15 Seated Twists ( hand taps) Plank 45 seconds Now the JULY 4th FUN!! Bear Crawl 20 yards 5 Burpees Bear Crawl 20 yards Duck Walk 20 yards 4 Burpees Bear Crawl 20 yards Duck Walk 20 yards Bunny Hop 20 yards 3 Burpees Bear Crawl 20 yards Duck Walk 20 yards Bunny Hop 20 yards Spider Crawl 20 yards 2 Burpees Bear Crawl 20 yards Duck Walk 20 yards Bunny Hop 20 yards Spider Crawl 20 yards Inchworm 20 yards 1 Burpee Jog 800 Stretch Cold Shower 5 minutes

It’s Thursday July 2nd Let’s get out there and crush the workout! Do what you have to do, to do what you want to do.Denzel Washington 7 Way Hips ... Jog an 800 50Jumping Jacks 10 Prisoner Squats Sprint 50 yards 10 Pushups 10/10 Mountain Climbers Jog 60 yards 10 Burpees 10 Sit-ups 50 Seal Jacks 12 Lunges Sprint 60 yards 12 Wide Pushups 12/12 Mountain Climbers Jog 100 yards 12 Burpees 12/12 Flutter-kicks 50 Prone Jacks 14 Reverse Lunges Sprint 60 yards 14 Judo Pushups 14/14 Mountain Climbers Jog 100 yards 14 Burpees 14/14 Scissors 50 Smurf Jacks 16 BW Squats Sprint 60 yards 16 Diamond Pushups 16/16 Mountain Climbers Jog 200 yards 16 Burpees 16 Leg Levelers 50 Jumping Jacks 18 Prisoner Squats Sprint 60 yards 18 Pushups 18/18 Mountain Climbers Jog 300 yards 18 Burpees 18 Reverse Crunches Now the finisher 50 Burpees Run 800 5 minutes Leaning Rest Cold Shower 6 minutes! Stretch

It’s Wednesday July 1st Hump Day!! A new month. Hope all is well with you guys and gals. Let’s get after it! 7 Way Hips Jog 400 25 Jumping Jacks Run 400 25 Seal Jacks 10 Pushups ... Run 400 25 Prone Jacks 10 Pushups 10 Sit-ups Sprint 400 5 Rounds 15 BW Squats 5/5 In Place Lunges 8 Pushups 15 Sit-ups Sprint 40 yards 4 Rounds 5/5 T-Pushups 20/20 Mountain Climbers 20 Flutters 20 Scissors 10 Leg Levelers Sprint 40 yards 8 Rounds 5 Burpees Sprint 15 yards up and back On the minute 4 Rounds 20 seconds Front Plank 20 seconds R/L Side Plank 20 seconds Rest Run 800 20 8-counts X 1 Stretch Cold Shower 5 minutes Always remember: Silence and Smile are two very powerful tools. Smile is the way to solve many problems. Silence is the way to avoid many problems.Paulo Coelho

It’s June 30th 2020 !!! Holy Cow! Let’s get after it once again 7 Way Hips Jog 800 ... 5 Pushups 5 Burpees 6 Cone Runs ( 15 yards apart) 10 Sit-ups X 6 300 yard shuttle 25 yards apart ( 12 trips ) Every 2:30 X 4 25 Jumping Jacks 25 Prone Jacks 10 Hand walkouts to pushup walk-back to standup Sprint 25 yards 20 Flutters 20 Scissors X 5 Plank : 30 seconds Side Plank R/L : 20 seconds Rest 30 seconds X 4 Run 800 Stretch The unexamined life is not worth living.Socrates

It’s Monday June 29th 2020 Let’s start off the week great! A wise man can learn more from a foolish question than a fool can learn from a wise answer.Bruce Lee 7 Way Hips ... Jog 800 12-1 Jump Squats Pushups Sit-ups 10 Rounds every 30 seconds 1 Burpee/Suicide Sprint (10 yards up and back) 5 Rounds 10Hand-walkouts to Standup 20/20Mountain Climbers 25 yard Sprint 4 Rounds Standard Abs 15 Sit-ups 15/15 Seated Twists ( hand taps) Plank 45 seconds Done nope not yet!!! 5 Rounds Run 400 every 2 minutes Jog 800 Stretch Cold Shower 5 minutes

It’s Friday June 26th 2020 another week down let’s end on a great note. Be true to your work, your word, and your friend.Henry David Thoreau 7 Way Hips ... Jog 800 meters Warmup Prisoner Squats Lateral Squats Jumping Jacks Prone Jacks T- Pushups Side to Side Leg Swings Front to Back Leg Swings 3 sets 10 of each 4 Rounds BW Squats 15 HR Pushups 10 Mountain Climbers 10/10 Judo Pushups 10 Reverse Lunges 10/10 Burpees 10 Rest to your tolerance (short) Now on with workout 10 Diamond Push-ups 15/15 Mountain Climbers Run 40 yards X4 10 Hand-walkouts to Push-up Plank 30 seconds X4 Split Squats 3 each leg drop down get up sprint 15 yards 4x Back Pedal 10 yards then turn and sprint 15 yards 6x (Turn to each side that is one time) Suicide Runs 5 yards up and back, 10 yards up and back, 15 yards up and back 6X F: Run 400 yards 10 Burpees 4X Cool down 15 min easy jog 6 minutes of ice COLD shower Control your breathing don’t think how cold it is just enjoy it Have a great weekend people!

It’s Thursday June 24th time to bring it a little harder Enjoy!!!!! "Live in the sunshine, swim the sea, drink the wild air." -Ralph Waldo Emerson 7 Way Hips ... Run 800 The Dirty Dozen 12-1 Jumping Jacks Push-ups Sit-ups 5 Rounds 5 Hand-walkouts to Standup 10/10 Mountain Climbers 20 yard Sprint 4 Rounds 5 x 10 yard lateral shuttle runs Rest 30 seconds 4 Rounds 5x V shuttles Rest 30 seconds 3 Rounds 3x Backpedal to Forward Sprint Rest 30 seconds LEG SMOKER 8-1 (count down) Split Squats 1 rep + half rep= 1 rep Mountain Runners Walking Lunges Burpees Mountain Climbers UPPER BODY COOKER 6-1 Triple Stop Pushups Top/Middle/Bottom 10 second hold at each Cone Runs 10 (yards apart) up back is 1 2 Rounds 20sec Elbow Plank 20 sec Left/Right Side Plank Jog 800 Stretch Cold Shower 5 minutes

It’s Wednesday Hump Day June 24th Let’s get after it A lion doesn’t concern himself with the opinions of the sheep. Lionel Messi... 7 Way Hips Jog 800 Run 400 25 Jumping Jacks 25 Prone Jumping Jacks Run 400 25 Seal Jacks 25/25 Mountain Climbers Run 400 4 Rounds 7/7 T-Pushups 12 Mountain Runners 20 Flutters 20 Scissors Sprint 50 yards Get in Pushup Position Get up sprint 20 yards Walk back to start 6X Back Pedal 10 yards then turn and sprint 15 yards Walk back to start 6x Suicide Runs 5 yards up and back, 10 yards up and back, 15 yards up and back 6x 4 Rounds 20 BW Squats 10/10 Lunges 10/10 Split Jumps 10 Squat Jumps 45 seconds Squat Hold Standard Abs 15 Sit-ups 15/15 Seated Twists ( hand taps) Plank 45 seconds Cool down 10min easy jog Stretch Breathe Cold Shower 5 minutes

It’s Tuesday June 23th The weather is beautiful for training Stay hydrated! It is not in the stars to hold our destiny but in ourselves.William Shakespeare... 7 Way Hips Jog 800 Run 400 10 Pushups 20 Squats 20 Sit Tucks 10 Burpees Run 200 10 Wide Pushups 10/10 Front Lunges 20 Flutters 11 Burpees Run 200 10 Diamond Pushups 10/10 Lateral Lunges 20 Scissors 12 Burpees Run 200 10 T-Pushups 10/10 Split Jumps 20 Sit-ups 13 Burpees Run 200 10 Judos 20 Jump Squats 20 Leg Levelers 14 Burpees Run 200 10 Frog Pushups 20 Mountain Runners Plank 45 seconds 15 Burpees Run 200 10 Wide Pushups 20 Mountain Climbers Leaning Rest 1 minute 20 Burpees Run 200 Jog 800 Stretch Cold Shower 5 minutes Enjoy the day!

It’s Monday June 22nd preseason workouts now starting we are entering phase 3 in the lockdown Phase 4 will soon be following that is when we meet face to face I am suggesting to make a commitment to crushing your training sessions,the transition will be a lot easier for you mentally and physically With that being said let’s proceed 7 Way Hips ... Jog an 800 4 Rounds of the following 15 BW Squats 10/10 In-place Lunges 10 Pushups 10 Sit-ups Sprint 40 yards 4 Rounds every 90 seconds Run a 100 yards 20 Mountain Climbers 20/20 Flutters 4 Rounds 10/10 Reverse Lunges 10 Jump Squats 10 Judo Pushups 20 Leg Levelers Sprint 40 yards 1 Round Run 1200 100 yards Burpee Broad Jumps 100 yards Walking Lunges 100 yards Bear Crawl 100 yard Sprint 5 minutes Squat Hold (first) 5 minutes Plank Hold (second) Cold Shower 5 minutes Stretch Insanity: doing the same thing over and over again and expecting different results.Albert Einstein

It’s Friday June 19th the weekend is upon us Father’s Day is Sunday so let’s do this You’ll never find a rainbow if you’re looking down. Charlie Chaplin 7 Way Hips ... Jog an 800 Warmup 12-1 Jumping Jacks Push-ups Sit-ups Now on with workout A1: 15 HR Push-ups A2: 15/15 Mountain Climbers A3: Run 40 yards X4 B1: 10 Hand-walkouts to Push-up B2: Plank 30 seconds B3: 6 Cone Runs ( 10 yards apart) X4 C: Split Squats 3 each leg drop down get up sprint 10 yards 4x D: Back Pedal 10 yards then turn and sprint 10 yards 6x Rest 30 seconds E: Suicide Runs 5 yards up and back, 10 yards up and back, 15 yards up and back Rest 60 seconds 6X F: Run 400 yards 10 Burpees 4X Cool down 15 min easy jog Stretch 5 minutes of ice COLD shower Control your breathing don’t think how cold it is just enjoy it

It’s Thursday June 18th let’s get after it Those who dare to fail miserably can achieve greatly. John F. Kennedy 7 Way Hips ... Run 400 25 Jumping Jacks 25 Prone Jumping Jacks Run 400 25 Seal Jacks 25/25 Mountain Climbers Run 400 5 Rounds 15 BW Squats 5/5 In Place Lunges 5 Pushups 12 Sit-ups Sprint 50 yards 4 Rounds 20 Jumping Jacks 5/5 T-Pushups 20/20 Mountain Climbers 20 Flutters 20 Scissors 10 Leg Levelers Sprint 50 yards 6 Rounds 5 Burpees Sprint 15 yards up and back On the minute 4 Rounds 20 seconds Front Plank 20 seconds R/L Side Plank 20 seconds Rest Run 800 20 8-counts X 1 Stretch Cold Shower 5 minutes

It’s Wednesday June 17th Hump Day Let me give you a little workout to push you forward! 7 Way Hips Run a 800 The Dirty Dozen ... 12-1 Jumping Jacks Push-ups Sit-ups 5 Rounds 5 Hand-walkouts to Standup 10/10 Mountain Climbers 20 yard Sprint 4 Rounds 5 x 10 yard lateral shuttle runs Rest 30 seconds 4 Rounds 5x V shuttles Rest 30 seconds 3 Rounds 3x Backpedal to Forward Sprint Rest 30 seconds LEG SMOKER 8-1 (count down) Split Squats 1 rep + half rep= 1 rep Mountain Runners Walking Lunges Burpees Mountain Climbers UPPER BODY COOKER 6-1 Triple Stop Pushups Top/Middle/Bottom 10 second hold at each Cone Runs 10 (yards apart) up back is 1 2 Rounds 20sec Elbow Plank 20 sec Left/Right Side Plank Jog 800 Stretch Cold Shower 5 minutes Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given than to explore the power they have to change it. Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing. Muhammad Ali

It’s Tuesday June 16th let’s put on our big boy or girl pants and attack the workout! 7 Way Hips Jog an 800 4 Rounds of the following ... 15 BW Squats 10/10 In-place Lunges 10 Pushups 10 Sit-ups Sprint 40 yards 5 Rounds 10/10 Reverse Lunges 10 Jump Squats 10 Judo Pushups 20 Leg Levelers Sprint 40 yards 5 Rounds 10Hand-walkouts to Standup 20/20Mountain Climbers 25 yard Sprint 4 Rounds Standard Abs 15 Sit-ups 15/15 Seated Twists ( hand taps) Plank 45 seconds Now the FUN!! Bear Crawl 20 yards 5 Burpees Bear Crawl 20 yards Duck Walk 20 yards 4 Burpees Bear Crawl 20 yards Duck Walk 20 yards Bunny Hop 20 yards 3 Burpees Bear Crawl 20 yards Duck Walk 20 yards Bunny Hop 20 yards Spider Crawl 20 yards 2 Burpees Bear Crawl 20 yards Duck Walk 20 yards Bunny Hop 20 yards Spider Crawl 20 yards Inchworm 20 yards 1 Burpee Jog out a 400 Stretch!!! Cold Shower 5 minutes A goal is not always meant to be reached, it often serves simply as something to aim at. Bruce Lee

It’s Monday June 15th let’s get after it Hope all of you got a chance to be outside this past weekend You have power over your mind not outside events. Realize this, and you will find strength.Marcus Aurelius... 7 Way Hips Jog 800 25 Jumping Jacks 25 Prone Jacks Run 100 yards X 4 5 Burpees Sprint 25 yards up and back On the minute X 6 20 Pushups 20 Sit-ups 20 Wide Pushups 20 Reverse Sit-ups X 4 20/20 Mountain Climbers Sprint 30 yards up and back On the minute X 6 20 BW Squats 10/10 Lunges 10/10 Split Jumps 10 Squat Jumps Rest 90 seconds X 4 Lateral Shuffle 10 yards apart Continuously 25 seconds Rest 60 seconds X 6 Plank : 30 seconds Side Plank R/L : 20 seconds Rest 30 seconds X 4 Run 800 Think you should be done! Nope not yet 25 8-counts Squat Hold 3 minutes Leaning Rest 3 minutes Stretch Cold Shower 5 minutes

It’s Friday June 12 TH Here we go !!! 7 Way Hips Jog an 800 ... Get your trusty deck of cards, shuffle them up, cut the cards, reshuffle them. Start picking! Go through the whole deck! 2-cards 7 Push-ups 3- cards 7 Hand-release Pushups 4- cards 7 Hand walkout Pushups (walk back standup) 5- cards 12 Squats 6 - cards 12/12 Reverse Lunges 7- cards 6 cone Runs 8- cards 25 Prone Jacks 9- cards 15 sit-ups 10-cards 20/20 Mountain Climbers Jack-cards plank 45 seconds Queens-cards Run 400 King-cards 25 Smurf Jacks and 45 seconds Squat Hold Ace-cards 12 Burpees Joker-cards 1# Run 800 2# 25 8-counts Enjoy it is going to be fun I promise! Stretch Cold Shower 5 minutes Ever since I was a child I have had this instinctive urge for expansion and growth. To me, the function and duty of a quality human being is the sincere and honest development of one’s potential. Bruce Lee

It’s Thursday June 11th Here is a little something to make you feel special 7 Way Hips Run 100 10 Pushups Run 200 10 Pushups 10 squats Run 400 10 Pushups 10 Squats ... 10 Sit-ups Run 800 25 Jumping Jacks 5 Rounds 10 BW Squats 5/5 In Place Lunges 5 Pushups 10 Sit-ups Sprint 20yards 4 Rounds 20 Jumping Jacks 5/5 T-Pushups 10/10 Mountain Climbers 20 Flutters 20 Scissors Sprint 20 yards 6 Rounds 5 Burpees Sprint 15 yards up and back On the minute 4 Rounds 20 seconds Sit-ups 20 seconds Russian Twists 20 seconds Rest Run 800 20 8-counts X2 Leaning Rest to your favorite song! If you drop Run a 400 and do 25 Burpees Cold Shower 5 minutes!!!! Show the world how much you’ll fight for the winners circle.Pat Riley

It’s Wednesday Hump Day Lets go people June 10th 2020 7 Way Hips Jog 800 ... It is during our darkest moments that we must focus to see the light." -Aristotle Warmup 12-1 Jumping Jacks Push-ups Mountain Climbers Sit-ups 7 Rounds 10 yard lateral shuttle 1 Burpee on each side for 45 seconds Rest 45 seconds 5 Rounds 4x Thru Box Drill Rest 45 seconds 4 Rounds 3x Backpedal to Forward Sprint Rest 30 seconds 4 Rounds 25 Jumping Jacks 25 Prone Jacks Run 100 yards 4 Rounds 20sec Elbow Plank 20 sec Left/Right Side Plank 30 sec Hollow Hold 4 Rounds 20 Squats 10/10 Lunges 10/10 Split Jumps 10 Squat Jumps 60 seconds Squat Hold 75 seconds Rest Run 800 Stretch

It’s Tuesday June 9th Tomorrow’s forecast 87 and sunny I suggest you get it done early to enjoy the rest of the day. Be kind whenever possible. It is always possible. Dalai Lama ... 7 Way Hips Run 800 5 Rounds 12 BW Squats 5/5 In Place Lunges 5 HR Pushups 12 Sit-ups Run 40 yards 4 Rounds 25 Jumping Jacks 5/5 T-Pushups 20/20 Mountain Climbers 20 Flutters 20 Scissors Run 40 yards 6 Rounds 5 Burpees Sprint 20 yards up and back On the minute 5 Rounds 20 seconds Sit-ups 20 seconds Russian Twists 20 seconds Rest Run 400 25 (1 Pushup 4 Mountain Climbers to Burpee Jump =1) X2 Leaning Rest to a Journey song Wall Sit to a Jason Aldean song If you drop for either Run a 800 and do 25 Burpees Cold Shower 5 minutes!!!! Stretch

It’s Monday June 8th let’s start the week off great 7 Way Hips Jog 800 Warmup 12-1... Jumping Jacks Push-ups Mountain Climbers Sit-ups 7 Rounds 10 yard lateral shuttle 1 Burpee on each side for 45 seconds Rest 45 seconds 5 Rounds 4x Thru Box Drill Rest 45 seconds 5 Rounds 3x Backpedal to Forward Sprint Rest 30 seconds 4 Rounds 20sec Elbow Plank 20 sec Left/Right Side Plank 30 sec Hollow Hold 5 Rounds 20 Squats 10/10 Lunges 10/10 Split Jumps 10 Squat Jumps 60 seconds Squat Hold 75 seconds Rest Run 800 Stretch Cold Shower 5 minutes Only those who will risk going too far can possibly find out how

It’s Friday the weekend is upon us Let’s finish the week up on a great note! 7 Way Hips Run 800 ... Run 400 10 Pushups 20 Squats 20 Crunches 10 Burpees Run 400 12 Hand-walkout Pushups 12/12 Front Lunges 20 Flutters 11 Burpees Run 400 14/14 Shoulder Taps 14/14 Lateral Lunges 20 Scissors 12 Burpees Run 400 8/8 T-Pushups 16/16 Split Jumps 20 Sit-ups 13 Burpees Run 400 18Judos 18 Jump Squats 20 Leg Levelers 14 Burpees Run 400 20 Frog Pushups 20 Bootstraps Plank 45 seconds 15 Burpees Run 400 Leaning Rest 4 minutes Squat Hold 4 minutes Jog 1600 Stretch Only the self-sufficient stand alone most people follow the crowd and imitate. Bruce Lee

It’s Thursday June 4th 2020 Let us continue on our fitness journey! 7 Way Hips Run 800... Don’t fear failure. Not failure, but low aim, is the crime. In great attempts it is glorious even to fail. Bruce Lee 4 Rounds 10x BW Squats 10x Push-ups 10x Burpees 6 Cone Runs (10 yards apart) 6 Rounds 20/20 Mountain Climbers Sprint 20 yards up and back On the minute 4 Rounds 25 Jumping Jacks 25 Prone Jacks 10 Hand walkouts to pushup walk-back to standup Sprint 25 yards 20 Flutters 20 Scissors 4 Rounds Split Squats 3 each leg drop down get up sprint 10 yards 6 Rounds Back Pedal 10 yards then turn and sprint 10 yards Rest 30 seconds 5 Rounds Suicide Runs 5 yards up and back, 10 yards up and back, 15 yards up and back Rest 60 seconds 4 Rounds Run 400 yards 10 Burpees Cool down 15 min easy jog