Author Archives: kjack

Workout of The Day: November 22nd

Crossfit at Home Workout:
For time:
25 squats, 5 push ups
20 squats, 10 push ups
15 squats, 15 push ups
10 squats, 20 push ups
5 squats, 25 push ups
Repeat!!

Workout of The Day: November 20th

HIIT Cardio Workout: Do each exercise for 30 seconds high intensity followed by 30 seconds of rest. Single arm kettlebell swings, alternating Cross body toe touches High knees Crunches Kettlebell swings Bicycle crunches Jumping jacks Lying leg lifts

Workout of The Day: November 17th

Treadmill Workout: Warm-up 3-5 min, 0% incline, 3.0 mph 5-10 min, 5% incline, 4.0 mph 10-13 min, 2% incline, 6.0 mph 13-14 min, 2% incline, 7.0 mph 14-15 min, 10% incline, 3 mph Complete 3 rounds! Cool down 3-5 min, 0% incline, 3.0 mph

Workout of The Day: November 16th

20 Minute AMRAP Workout: Complete ‘as many rounds as possible’ in 20 minutes. 50 kettlebell swings 40 goblet squats 30 deadlifts 20 burpees 10 power cleans

Workout of The Day: November 15th

Stair Stepper Workout: 0-5 min, level 6 5-7 min, level 8 7-8 min, level 11 8-9 min, level 6 9-11 min, level 8 11-12 min, level 11 12-13 min, level 6 13-15 min, level 8 15-16 min, level 11 16-17 min, level 7 17-18 min, level 11 18-20 min, level 6

Workout of The Day: November 14th

Upper Body Circuit Workout: Complete 3 rounds. Chest press- 15 reps Pullovers- 15 reps Incline push ups- 15 reps Flys- 15 reps Single arm rows- 15 reps each arm Push-ups- 15 reps Reverse grip pulldowns- 15 reps Stiff arm pushdowns- 15 reps Knee push-ups- 10 reps

Workout of The Day: November 13th

Cardio and Core Workout: Complete 3 rounds! 60 high knees 10 mountain climbers 20 bicycle crunches 10 heel touches :60 second elbow plank 20 russian twists 10 burpees

Workout of The Day: November 10th

Full Body Workout: 10 burpees, 15 push ups, 20 crunches, 25 squats, 30 lunges, 35 tricep dips, 40 mountain climbers, 45 sumo squats, 50 jumping jacks, 60 sec wall sit Repeat 3 times!

Workout of The Day: November 9th

Glute Workout: Complete 3 rounds! 20 High Knees 20 Front and Back Lunges 20 Quick Feet 20 Romanian Deadlifts 15 Sumo Squats 10 Side Lunges, each side 20 Step up with Knee Raise  

Workout of The Day: November 8th

No Running Cardio Workout: 1:00 minute jog in place 1:00 minute mountain climbers 1:00 minute jump rope 1:00 minute jumping jacks 1:00 minute skiers 1:00 minute power skips 1:00 minute front kicks 1:00 minute high knees 1:00 minute surfer squats 1:00 minute butt kickers Repeat!