FREE WORKOUTS


ConditioningKettlebellMobilityTrainingWeight Training

LEG CRUSHER Grab a kettlebell (35-70lbs), a skipping rope and lets get to work. You don’t need much space to get this done so there are no excuses. Start your timer and see how many rounds you can get through before the 15 minutes is up. Start with KB goblet squats focusing on good clean reps with feet wide. Move into KB swings and work to move explosively using your hips to do the majority of the work. Finally grab the skipping rope and perform 30 double unders (rope passes under your feet 2x each jump). If you can't do...

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BodyweightConditioningMobilityTraining

NEED FOR SPEED Hit the track or local football field for todays session. No equipment necessary, just a big heart and the willingness to push through the pain.   Start with 10 Pike push-ups, lowering yourself down slowly and pushing up explosively then move into jump squats. After you have completed all of your push-ups and squats, immediately break into a sprint.   After you have sprinted 100 meters, hit the go button on your stopwatch and start walking back to where you started very slowly. Shake it out on the way back and focus on controlling your breathing. WORKOUT: 10 Rounds:10...

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CoreKettlebellTrainingWeight Training

Workout for Monday October 28th   This may look tricky at first but hear me out. Grab a single Kettlebell or Dumbbell weighing between 26-44 lbs (12-20 kg). Now start with renegade rows using your left arm and perform 10 reps, then move the kettlebell to your right side and do 10 reps using your right arm. Once complete, stand up and perform 10 strict one arm overhead presses with your left, then your right arm. Finish the round with 10 4-count flutter kicks. Take a breather, shake it out. Now move into 9 reps of each. Repeat all the...

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ConditioningMindsetMobilityRunningTraining

Workout for Monday October 21st   It’s time to open the lungs up today, don’t say I didn’t warn you! For this session you will need an athletic track or sports field to track the distances. If you don’t have access to this, an alternative is to run for 8, 4, 2 minutes. At the end of each run, immediately move into burpees, then back into running again. Today will be mentally challenging but keep your mind on the prize and push through. Don’t forget to time how long it takes you to get through. WORKOUT : For Time 1600...

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BodyweightMobilityTraining

Workout for Monday October 14th   Here’s a quick session that you can do either at home or as a team workout! All you will need is a stopwatch and somewhere to do pull-ups. To really make the most of this session try mixing it up with variations of the below exercises.  For example: Start with diamond push-ups then when you can’t do anymore switch to regular or wide push-ups. For the pull-ups, start with wide overhand pulls then once failure hits move into underhand close chin-ups. For the lunges, start with lunge jumps if you dare! WORKOUT : 5...

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