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Weekly Warfare

Fitness BlitzWeekly Warfare

Full Body Weight Blaster

February 19, 2019 0 comments

Modified push up – 4 rounds 25 each

crunches – 4 rounds 50 each

leg lifts – 4 rounds 25 each leg

plank – 4 rounds – hold 1 minute each

air squats – 4 rounds – 50 each

Treadmill sprints or sprints outside – On treadmill sprint for 45 seconds each for 4 rounds. Outside: 4 rounds 15 yards each

Fitness BlitzWeekly Warfare

Post Superbowl Booty Blaster

February 4, 2019 0 comments

25 Glute kick backs

15 Glute bridge (the first variation in the video)

25 Fire Hydrants

15 Sumo Squat Kettlebell High Pull

4 rounds

and… Go!

Fitness BlitzWeekly Warfare

WW10

December 22, 2018 0 comments

Monday – 30 min cardio

Chest

Wall push up – 10 x 5 https://www.livestrong.com/article/6139-need-wall-push-ups/

Standard push up – 6 x 5

incline chest press – 5 x 5

Dumbbell flies – 5 x 5

Tuesday – 30 min cardio

Legs

Sumo squat – 25 x 3

Squat jumps – 15 x 3 – https://www.youtube.com/watch?v=CVaEhXotL7M

Lunges – 12 x 3

Leg extension – 15 x 3

Calf raise – 20 x 3

Wednesday – rest

Thursday – 30 min cardio

Back

Bent over dumbbell row 15 x 4

Smith machine row – 15 x 4

Lat pull down – 15 x 4

Bent over rope pull down – 15 x 4  https://www.youtube.com/watch?v=ASGSZr1R61s

Friday – 30 min cardio

Arms

Bicep curls 15 x 5

Hammer curls 15 x 5

Bent over tricep extension 15 x 5

Skull crusher 12 x 5

Saturday – 30 min cardio

Sunday – rest

Fitness BlitzWeekly Warfare

WW9

October 29, 2018 0 comments

Back – 25x25x25x25

Banded bent over rows – https://www.youtube.com/watch?v=cDwxDv2DlJo

Reverse fly’s – https://www.youtube.com/watch?v=WCvRMULhUVU

Assisted pull up (wide grip) – https://www.bodybuilding.com/exercises/machine-assisted-pull-up

Smith bent over row – https://www.bodybuilding.com/exercises/smith-machine-bent-over-row

Smith stiff-legged deadlift – https://www.bodybuilding.com/exercises/smith-machine-stiff-legged-deadlift

Arms 20x20x20x20

Hammer curl

Preacher curl

Isolated curl

Tricep pull down

Tricep extension

Overhead extension

Legs 25x25x25x25

Vertical leg press

Leg extension

Step ups

Lunges 4 sets 15 each leg

Pause squat – https://www.bodybuilding.com/fun/mdlabs14.htm

Chest 25x25x25x25

Dumbbell flies

Dumbbell bench press

Incline dumbbell bench press

Push ups

Standing press

Core

Plank  5 sets, 45 seconds on. 15 off.

Mountain climbers 25x25x25

 

 

Weekly Warfare

WW8

October 7, 2018 0 comments

Hello loves:

This week we are adding to our push-ups, modified is fine, take as many breaks as needed; just finish.

Monday – 20x15x10x8

Bent over dumbbell row

Incline reverse flies

Banded row

Close grip front lat pull down – https://www.bodybuilding.com/exercises/close-grip-front-lat-pulldown

Push-ups: 45

Tuesday – 20x15x10x8

Incline flies

Dumbbbell bench press

Plated front raise – https://www.bodybuilding.com/exercises/front-plate-raise

Incline press – https://www.bodybuilding.com/exercises/incline-dumbbell-press

Peck deck/Peck flies/butterfly – https://www.bodybuilding.com/exercises/butterfly

Push-ups 50

Wednesday – 20x15x10x8

Leg extension

Hamstring curl

Lunges

Leg press

Reverse Hack squat

Push-ups 55

Thursday – 20x15x10x8

Bicep curl/preacher curl

Hammer curl

Tricep extension

Overhead tricep extension

Cable bicep curl

Overhead cable tricep extension – https://www.bodybuilding.com/exercises/triceps-overhead-extension-with-rope

Push-ups 60

Friday – 20x15x10x8

Side lateral raise

Military press

Arnold Press – https://www.bodybuilding.com/exercises/arnold-dumbbell-press

Front raise

Face pulls

Push-ups 65

Saturday – AMRAP in 30 

Take one exercise from each day to make your own AMRAP.

 

And then…

 

Push-ups 70

Sunday – Push ups, 75.

 

Weekly Warfare

WW 7

October 3, 2018 0 comments

Weekly Warfare 7!

In honor of Breast Cancer Awareness we are going to focus on adding push ups to each day. I purchased bands here: https://www.thexbands.com/ They’re pretty rad. Please remember, chest up – ass out.

Push ups – 10 reps, and 5 reps daily. So by the end of the week you should be up to 40

Monday:  20x15x12x10 Arms – move up in weight as reps get lower

Dumbbell hammer curls, pause at the top of the movement – https://www.bodybuilding.com/exercises/hammer-curls

Concentration curls – https://www.bodybuilding.com/exercises/concentration-curls

Bicep curls to shoulder press – https://www.bodybuilding.com/exercises/biceps-curl-to-shoulder-press

Tricep dips or bench dips (bodyweight): two options 1) https://www.bodybuilding.com/exercises/dips-triceps-version 2) https://www.bodybuilding.com/exercises/bench-dips

Dumbbell floor press – https://www.bodybuilding.com/exercises/dumbbell-floor-press

Standing dumbbell extension – https://www.bodybuilding.com/exercises/standing-dumbbell-triceps-extension

Push ups 10

Tuesday: 20 x 20 x 20 Booty

Glute bridge(weighted ok) –  https://www.bodybuilding.com/exercises/butt-lift-bridge

Single leg glute bridge – https://www.bodybuilding.com/exercises/single-leg-glute-bridge-

Step up knee raise – https://www.bodybuilding.com/exercises/step-up-with-knee-raise

Leg lift – https://www.bodybuilding.com/exercises/leg-lift

Hip extension – https://www.bodybuilding.com/exercises/hip-extension-with-bands

Push ups 15

Wednesday: 20x15x12x10  Chest

Bench press with bands – https://www.bodybuilding.com/exercises/bench-press-with-bands

Crossover with bands – https://www.bodybuilding.com/exercises/cross-over-with-bands

Stretch on ball – https://www.bodybuilding.com/exercises/chest-stretch-on-stability-ball

Dips (for chest) – https://www.bodybuilding.com/exercises/dips-chest-version

Incline push up – https://www.bodybuilding.com/exercises/incline-push-up

Push ups 20

Thursday: 20x15x12x10 Back

Chin up (5 reps) –  https://www.bodybuilding.com/exercises/chin-up

Shot gun row – https://www.bodybuilding.com/exercises/shotgun-row

Close grip front pull down – https://www.bodybuilding.com/exercises/close-grip-front-lat-pulldown

One arm long bar row – https://www.bodybuilding.com/exercises/one-arm-long-bar-row

Dumbbell incline row – https://www.bodybuilding.com/exercises/dumbbell-incline-row

Hyper extension – https://www.bodybuilding.com/exercises/hyperextensions-back-extensions

Push ups 25

Friday: 20x15x12x10 Shoulders

Side laterals to front raise: https://www.bodybuilding.com/exercises/side-laterals-to-front-raise-

Dumbbell push press into squat- https://www.bodybuilding.com/exercises/dumbbell-squat-to-shoulder-press

Reverse flies – https://www.bodybuilding.com/exercises/reverse-flyes

Single dumbbell raise – https://www.bodybuilding.com/exercises/single-dumbbell-raise

Standing dumbbell press – https://www.bodybuilding.com/exercises/standing-palms-in-dumbbell-press

Push ups 30

Saturday: AMRAP in 20 minutes

Pick one exercise from each day and do As Many Rounds As Possible in 20 minutes

Push ups 35

Sunday: 

Push ups 40

Fitness BlitzWeekly Warfare

WW6

September 17, 2018 0 comments

Happy Monday!

Here are our workouts for this week

Arms: 20x15x10x8

Bicep curls

hammer curls

preacher curls

tricep rope push down

tricep pull over

bent over tricep extension

Back: 20x15x10x8

Wide grip bent over row

narrow grip bent over row

rack pull

single arm dumbbell row

lat pull down

Legs: 15x15x15x15

Air squat

goblet squat

lunges

burpees

fire hydrant

Chest: 20x15x10x8

dumbbell bench press

incline press

dumbbell chest flies

dumbbell pull over

push press

Shoulders: 20x15x10x8

lateral raise

front raise

narrow grip upright row

wide grip upright row

bent over flies

shrugs

Abs:

plank

yoga ball plank

windshield wipers

 

 

 

 

Weekly Warfare

WW5

September 9, 2018 0 comments

We are all healthy and better now… let’s get back on track.

All reps 4 sets by 20x15x10x8

Back day

Dumbbell bent over row – https://www.bodybuilding.com/exercises/bent-over-two-dumbbell-row

single arm bent over row

dumbbell upright row wide grip, then narrow grip – https://www.youtube.com/watch?v=wTWJs29ULv0 and https://www.bodybuilding.com/exercises/standing-dumbbell-upright-row

supermans – https://www.bodybuilding.com/exercises/superman

Leg day

straight leg (stiff leg) deadlift – https://www.youtube.com/watch?v=yPUdJn_GL18

kettle bell ( or dumbbell) squat – https://www.muscleandfitness.com/workouts/leg-exercises/videos/kettlebell-squat

kneeling glute kickback – 4 sets x 20 reps each side

leg raises – 4 sets x 20 reps each side

walking lunges – 4 sets x 20 reps each side

Shoulder day – All reps 4 sets by 20x15x10x8

seated dumbbell press

banded side raise – https://www.bodybuilding.com/exercises/side-lateral-raise

banded front raise

dumbbell rear delt flies – https://www.youtube.com/watch?v=pVrcFq0OctM

push ups (can be modified)

Arm day

21’s – https://www.youtube.com/watch?v=C07WgWSY4LI

dumbbell over tricep extension

bent over tricep  extension

skull crusher

Total body – take one exercise from each day and make your own EMOM (every minute on the minute) or AMRAP (as many rounds as possible)

 

 

 

 

 

 

 

Weekly Warfare

WW4

August 25, 2018 0 comments
Monday
4x – 20 x 15 x 10 x 8
Tuesday
4x – 20 x 15 x 10 x 8
Wednesday
4x – 20 x 15 x 10 x 8
Thursday
4x – 20 x 15 x 10 x 8
Friday
Dumbbell bent over row –Link to Video Straight leg deadlift – Link to Video Seated dumbbell shoulder press 21’s (7x7x7) – Link to Video Make your own AMRAP –
Note: AMRAP may also mean “as many reps as possible.” 3. MetCon: Short for metabolic conditioning, this CrossFit devil is usually a few exercises repeated AMRAP-style. The “Cindy” workout of the day (20 minutes of 5 pullups, 10 pushups, and 15 squats) is a good example.
Supermans – Link to Video kettlebell (or dumbbell) squat – Link to Video Side raises banded – Link to Video dumbbell overhead tricep
Dumbbell upright row – wide grip – Link to Video kneeling glute kickbacks Front raises banded bent over tricep
Dumbbell upright row – narrow grip –Link to Video leg raises Rear delt flies (dumbbell) – Link to Video skullcrusher – Link to Video
walking lunges or stationary – 3x 16 each leg Modified push-up

 

Weekly Warfare

WW3

August 18, 2018 0 comments

Back  – 3 sets 15 X 10 X 8 each side or til failure.

Bent over row (cable pulley, dumbbell, or resistance band)
Modified push up or regular (against wall, or ground)
Smith bent over row (wide grip)
Smith bent over row (narrow grip)

Legs – 4 x 10 – pause in the hole (2sec)

Plie pause squat
Lateral walk/squat – 4 x 10 (each side, pause in the hole)
Resistance band squat
Leg raises
Kneeling glute kickback  – https://www.bodybuilding.com/exercises/glute-kickback    or  https://www.youtube.com/watch?v=XcTNoQMbi8k

Shoulders – 4 sets 15 x 12 x 10 x 8

Shoulder press with bands
Lateral raise with bands
Front raise with bands
Rear delt flies with bands

Arms – a sets 15 x 12 x 10 x 8

Bicep curls from cable pulley or dumbbell – https://www.bodybuilding.com/exercises/dumbbell-bicep-curl
Hammer curls – https://www.bodybuilding.com/exercises/hammer-curls
Overhead tricep with dumbbell – https://www.youtube.com/watch?v=YbX7Wd8jQ-Q
Bent over tricep extension from pulley

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