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Workout Of the Week - "28 Days Till Summer!"

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You heard it right my fit bodies. There’s 28 days left till summer. Granted, if you live in Austin, it feels like its already here, but it’s only going to get hotter. Clothes will become less and less. Are you ready to show off some skin? Do you feel like you need more cardio, leaning out workouts, and general tidying up on your nutrition? Well… Look no more, I, Jenn Frey, am here to save the day. For the next few weeks leading up to summer I will be putting together what Ive decided to call “Crossbreed Crusher”. This means we will be incorporating a training regime that combines high level strength and endurance into a single workout. i.e we will be adding some strength, to build muscle, muscular endurance to increase lean muscle mass, and high intensity interval/cardio training. 

If you really want this change ladies and gents just remember…. NONE of these workouts will matter if you're not giving your body the correct nutrition it needs to adapt and keep your metabolism high. 80% of your workout comes from the kitchen.

Anyway, let’s get this workout on the road. The first section, after your warm up, will be the “strength section”. This will include 1 compound move. i.e Squats and RDL’s. My two favorite exercises. After that we will move onto your high intensity/muscular endurance section. Which will be a time challenge this week. 5 rounds, 8 reps each exercise, 5 exercises. 

This is where there will be little to no rest and you really need to PUSH yourself to achieve results and make this workout count. 

How Long: 8-10 minute  Warm Up + 45-50 Minute Workout 

What You'll Need: 1 weighted barbell/1 set of heavy DB’s, (Can use a smith machine as well), stop watch, 

The Warm Up: 
3 Rounds
 
Increase intensity each new round (Go faster) 

Rower/Bike/Run (1st round 2 Min, 2nd round 1 min, 3rd round 30 second sprint) 
Back/DB Squats (1st round 10 reps, 2nd round 12 reps,  3rd round 5 reps ) 
Keeping Same Weight
6 x Inchworms (All rounds)

The Workout:
Strength

4 Rounds                                           
10 x Squats (Last 2 reps should be a challenge. If not, go up in weight) 
Rest 60 seconds in between 

3 Rounds
15 x RDL
10 Box Jumps
Do 15 x  RDLs and immediately go into 10x Box Jumps. 
Rest for 45 seconds 

High Intensity/ Endurance
Time Challenge

5 Rounds
8 x Burpees
8 x Long Jumps
8 x Pushups
8 x Ice Skaters (Per Side) 
8 x Pull Ups
200 meter sprint / 24-30 second sprint

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Workout Of the Week - "Simply Brutal"

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Hey, Hey, Hey peoples!!! It’s your girl Jenn here, writing you this simple yet brutal workout. 
If you know me, or have taken one of my camps, you know I don't typically go for basic exercises. If i do, they are more than likely super setted or combined with some kind of crazy bodyweight excise. Well kids … not today!

Today this workout is just 30 minutes and only involves one dynomax/med ball, one barbell/set of dumbbells, a stop watch, and your bodyweight. 

The premise of this workout is nonstop work. Remember, because this is a shorter workout, you MUST go hard the entire time. Make this workout count. 

Just something to think about …

SUMMER IS 5 WEEKS AWAY!!!

Are you ready for it? If not, then kick some ass in this workout. 

How Long: 30 min
What You'll Need: 1 Barbell/Set Of Dumbbells (medium weight), 1 Dynomax/Med Ball, Stop Watch, Water, Treadmill or what I recommend GET OUTSIDE AND RUN!!!! 
* If you don’t have a way to determine a 200 meter, grab your stopwatch and sprint for 30 seconds. 

The Workout:
Do all 20 reps per exercise before moving onto the next one. Watch the clock during your workout and every 5 minutes take a 200 meter run. Come back to where you left off before your run and finish the 20 reps. Continue going through this circuit until 30 minutes is up. This means if you have done all 20 reps of each exercise and 30 minutes is not up, which you most likely will have completed, you start back at the top and do it over again. 

20 Burpees
20 Wall Balls
20 Push Press
20 Slam Balls
20 Single Arm Snatches (TOTAL)

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