Advanced Workouts

Hell in a Hand Basket

Warm-up: 5 minute run 200 Skips 15 Burpees 15 Pull-ups 15 Box Jumps 50 Sit-ups 50 Squats (use dumbbells for added resistance) 50 Jump Lunges 1 min dead hang 2.5 KM Race Pace run (or faster) Repeat 3x

3 Sets of Crazy

This is a start to finish ass kicking workout. Use heavy weights and be consistent. Warm-up: 20 min Jog Set 1 Set 2 Set 3 15 Dumbbell Side Lunges (each) 20 Dumbbell Reverse Flys 20 Dumbbell Step-Ups w Squat 20 Pull-Ups 7x 30 Sec Hill Sprints 10 Dumbbell Side Lunges (each) 15 Dumbbell Reverse Flys 15…

AMRAPS and Runs

5 min – Warm-up jog 12 min – repeat circuit below 3 times 1 min – Jog 1 min – Tempo 1 min – Sprint 1 min – Recovery 8 min AMRAP 8 Pull-ups 8 Left Pistol Squats 8 Right Pistol Squats 8 Knee to Elbows 12 min – Running Circuit 8 min – 8,…

Ab and Core Tabata

The secret to making this effective is in your interval. You have to go all out, so do as many reps as you can in the 20 seconds, put it down for 10, then pick it up again and go 100% for another 20 seconds.I would suggest getting some sort of tabata timer:ULTRA TIMER APP…

The Darci

This is an endurance WOD that will work your cardio and your strength. You will complete 3-5 sets of the workout. Decide before you start how many and finish what you decided. Do not quit… Do not stop. Just muscle through and finish.

8 Minute AMRAPS and Treadmill Intervals

This workout is a HIIT workout that alternates between treadmill and muscle intervals. You require a treadmill for this one, some heavy dumbells and a pullup bar Treadmill: 8 minutes (1% Incline) 2 minute Average Pace 1 minute Tempo Pace 1 minute Sprint 1 minute Recovery/Average Pace 2 minute Tempo Pace 1 minute Sprint  AMRAP: 8 minute…

Tempo & Tummy Workout

This is a interval workout on the treadmill with an Abs circuit In between each interval. Equipment treadmill Workout Set 1 – 2.5 km 500 m – warmup pace 1 km – regular pace 1 km – tempo pace 10 Leg Drops / 20 Sit-ups / 30 Bicycles (double count) / 40 Mountain Climbers Set 2 –…

Rounds & Races

Details: This workout consists of 4 sets, 2 countdown races and 2 AMRAPS. It is competitive fun for a group or individual as it is a race against time or each other. It is a full body workout. Equipment: Pull-up Bar Heavy Dumbbells skipping rope or stairs Workout: Set 1: 12 / 14 / 16 Reps with 200m…

All Legs Workout

The All Legs Workout includes moves to build strength and muscle in your legs and glutes. Be careful to do the moves accurately. Quality over quantity.

The Bench Workout

The Bench Workout can be done indoors or outdoors. All you need is a bench or picnic table. Its a countdown workout so pace yourself and have fun!

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