8/10 – Make Your Day

And we’re back! Summer vacation is winding down, our planned trips have come to an end, and it’s time to recommit and get back to business. It’s hard to keep up workout routines while away on vacations, so I always like to make sure I have a core group of exercises that can be done anywhere without any equipment. And I believe that continuing to workout while indulging in party food and desserts is especially important! (On a completely unrelated note, I think it’s time to get serious about Paleo again…)

  • 8 burpees/pushup burpees
    • 10 lateral leg raise squats
    • 10 pushups
    • 10 roll-up V-ups
    • 10 leg kickbacks on forearms
    • 10 under the fence pushups
    • 10 tippy toe squats
    • 10 shifting planks
    • 10 hover crunches
  • Repeat!
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5/25 – Make Your Day

Well, now that Survivor is over our Wednesday workouts are up in the air. It’s going to be a free weight free-for-all!

No, not really. Someone’s bound to get hurt in that scenario…

  • 5 minutes cardio of choice
    • 25 half squat row
    • 25 hover crunch
    • 25 bench dips
    • 25 sumo deadlift high pull
    • 25 knee lift squat with weight
  • 5 jump rope or jumping jacks
    • 25 thrusters
    • 25 Crossfit sit-ups
    • 25 bicep curl squats
    • 25 knee to elbow planks (each side)
    • 25 burpees

Confused about any of these exercises? Check out Fitness in a Minute to find out!

And yes, I did end today with 25 burpees. It’s not about how quickly you finish, but that you finish. Take the time you need but don’t give up before the end!

The Finale!

Survivor Koah Rong

Tonight is the Survivor Season 32 finale! But just because it’s the last episode of the 2nd edition of Brains vs. Brawn vs. Beauty doesn’t mean it’s the last Wednesday Workout. However, it does mean that today’s going to be a big one…

Survivor Cast

Survivor: Kaoh Rong

  • Brains
    • 32 oblique side bends (each side)
      • 6 under the fence pushups
  • Brawn
    • 32 thrusters
      • 6 Crossfit (wo)man makers
  • Beauty
    • 32 lateral leg raise squats
      • 6 burpees/pushup burpees
  • Sole Survivor
    • 39 second plank (one second for each day)

Good luck to everyone, not just the last contestants of tonight’s final tribal council!

Survive This!

Jeff

If you feel like you’re having trouble getting through this workout, just imagine Jeff Probst standing on the sidelines laughing and cracking jokes about your failed efforts. Then, keep pushing and prove him wrong!

  • 11 Crossfit (wo)man makers
    • 18 leg raise squats with weights
      • 11 tippy toe squats
        • 5 shoulder press squats
    • 18 pushups
      • 11 shifting planks
        • 5 under the fence pushups
    • 18 kayak twists with weight
      • 11 oblique side bends (each side)
        • 5 roll-up V-ups
  • Repeat 2 times!

Let’s Get Survivin’

Survivor Koah Rong

Wow, last week’s Survivor was just too good! With four jury members now and only seven players remaining in the game, it’s getting down to the wire. Let’s see what we can do with those numbers today…

  • 4 burpees/pushup burpees
    • 7 thrusters
    • 7 mountain climbers
    • 7 bench dips
  • 4 burpees/pushup burpees
    • 7 sumo deadlift high pull
    • 7 leg kickback with arm raises
    • 7 bicep curl squats
  • 4 burpees/pushup burpees
    • 7 Romanian deadlift
    • 7 knee to elbow side crunch (each side)
    • 7 dumbbell reverse fly
  • 4 burpees/pushup burpees
    • 7 barbell row
    • 7 kayak twists
    • 7 lateral leg raise squats

Confused about any of these exercises? Check out Fitness in a Minute to find out!

Another Wednesday Workout

Survivor tonight! Anyone else watching? Wow, everybody?? I can’t wait to see what happens this week!

  • 3 burpees/pushup burpees
    • 8 oblique side bend (each side)
    • 8 thrusters
    • 8 sumo deadlift high pull
    • 8 leg kickbacks with opposite arm raise
    • 8 lateral leg raise squats
    • 8 kayak twists with weights
    • 8 bicep curl squats
    • 8 tippy toe squats
  • Repeat 2 times!

Confused about any of these exercises? Check out Fitness in a Minute to find out!

Up For The Challenge?

This week on…Survivor!

Down to 9 players and 2 jury members! This season is about to get really good. But then, what season isn’t?

  • 11 pushups
    • 9 mountain climbers
    • 9 bench dips
    • 9 leg kickbacks on forearms (each side)
    • 9 roll-up V-ups
    • 9 deadlift sumo high pull
    • 9 shifting planks
    • 9 shoulder press squat
    • 9 dumbbell reverse fly
    • 9 kayak twist with weight
  • Repeat!