Beginner Workouts

Add 6 To The Mix

Equipment Dumbbells (Heavier) Skipping Rope Workout 3-5 rounds for time: 6 Get-Ups 12 Squat Presses 18 V-Ups 24 Mountain Climbers 30 Burpees 100 skips

WOD – 20131127

800m run AMRAP in 20 min: 10 Man Makers 10 Goblet Squats 10 Walk The Floors 10 Pull-Ups 400m Run 800m Run

WOD (2013-11-13)

Hey Extremers, Lace up those sneakers and head out for an easy 30-45 min run/jog/walk.  We’ll finish up with some strength and abdominal work. Equipment: Dumbbells Set (3 Times) 50 Walking Lunges 30 Burpees 3 x 90s Plank 50 Squats Set (3 Times) 10 Weighted Sit-Ups 30 Bicycles 50 Scissor Kicks 30 V-Sits 10 Toe…

Every 6 Minutes

Hello Extremers, Where I am today it is a beautiful day. This will get you outside in the fresh air… If not there is always a treadmill or elliptical you can use. EQUIPMENT: Timer Warm-Up Warm-Up Instructions Workout Pretty simple. Go for a run/walk for a minimum of 30 minutes. Every 6 minutes stop and…

Burn It Out!

Hello Extremers, I am in the mood for some burning muscles after my amazing experience at FemSport. Here it is for ya! EQUIPMENT: Bench Warm-Up Warm-Up Instructions Workout SET: Repeat 3-6 times. Set your timer for 45s w/ 15s break. Push really really hard for that 45s. Decline Push-Ups (BEGINNER: Standard Push-up at your level) Tuck…

Muscle Up People!

Hello Extremers, Here is a great workout that can either be a quick intense workout or if you prefer a long exercise in strength and endurance. It all depends on how many sets you want to do. You’ll need a gym or hopefully you have some equipment at home to do this with. EQUIPMENT: Leibert…

Kettle Bell my Burpee’s

Hello Extremers, This workout calls for a kettle bell but it’ll also work with a sand bag or a heavy weight. This one is real tough and you really need to focus on form for both the burpees and the kettle bells. Modify the burpees if you start feeling any discomfort in your lower back.…

Arms RIP

Hello Extremers, Here is a great arm workout for you that you can do at home, at a gym, or outside on a bench. It’s simple and fun. Make sure to do all the exercises each set calls for. Take breaks when needed. How many sets can you get in? EQUIPMENT Skipping Rope Warm-Up 10…

Countdown Cardio Burner

Hello Extremers, This is a great workout you can do anywhere. You can use a set of weights to up the ante but are not necessary by any means. EQUIPMENT: OPTIONAL: Free weights (5-10 lb) Warm-Up Warm-Up Instructions Workout Countdown from 10 of each exercise then 9 of each exercise then 8…7…6…5… to 1 of each exercise.…

Fast and Furious Burn

This is a great “at home” cardio burn. It should take you around 1/2 hour depending on how fast and furious you are about completing the rounds. Good Luck and please post and share your feedback! EQUIPMENT: Dumbbells Warm-Up 1 km run/jog Dynamic stretching: Squats, Lunges, Soldier Kicks, etc Do the following routine 6 times:…

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