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12 DAYS OF CALISTHENICS

December 17, 2021 | Fitness, Workouts | 0 comments | Author:

Merry Christmas to one and all, and to all who have trouble getting their workout in over the holiday season, we have a gift for you-12 DAYS OF CALISTHENICS. You can do each exercise a different day and set your […]


WHITEBOARD WORKOUT - #214

November 6, 2021 | Workouts | 0 comments | Author:

Isometric day-so BREATH! Iso high rows: alt 1-arm lat pull down w/ no band, slowly pull down contracting muscle. Iso barrel hug: standing chest fly, move slow, contract muscle and BREATH! warmup: 5 min jump rope or jog 1 min […]


WHITEBOARD WORKOUT - #213

October 31, 2021 | Workouts | 0 comments | Author:

Fitness Friday! 1/2 mile run 20 pullups/rows 20 squats 20 pushups 20 total lunges Repeat 4 times 1/2 mile run


WHITEBOARD WORKOUT - #212

October 23, 2021 | Workouts | 0 comments | Author:

warmup: 5 min jog/run 20 superman 15 1-arm row (DB, laundry detergent jug, full paint can) 10 bird dogs - on all 4’s lift opposite arm/leg 20 overhead tricep extension (DB or RB) 15 tricep kickbacks (DB or RB) 10 […]


WHITEBOARD WORKOUT - #211

October 21, 2021 | Workouts | 0 comments | Author:

Brought to you by: Chris Mahoney 30 sec each, BW body weight rows w/TRX or resistance band rows. 20 min jog pulse squats 150 squat hold bw rows bw rows hold pulse split squat iso lunge hold Repeat 2 times […]


WHITEBOARD WORKOUT - #210

October 16, 2021 | Workouts | 0 comments | Author:

DB = dumbbell warmup: 5 min run/walk 5 squats 5 squats w/DB shoulder press 5 squats w/DB bicep curl Repeat 3 times 5 1-arm DB chest press 5 diamond push ups 5 decline push ups Repeat 3 times 30 sec […]


WHITEBOARD WORKOUT - #209

October 14, 2021 | Workouts | 0 comments | Author:

warmup: 3 min jump rope 10 squat jumps 20 wide push ups 30 alt supermans 40 flutter kicks 50 russian twists 40 bicycles 30 resistance band rows 20 resistance band chest press 10 pistol squats Repeat 3 times


WHITEBOARD WORKOUT - #208

October 11, 2021 | Workouts | 0 comments | Author:

Abs and HIIT it! Do the following in 3 sets (1 set 25 reps, 2 set 20 reps, 3 set 15 reps): leg raises crunch up then sit up side crunch russian twist v-sit bicycles wide leg sit up superman […]


WHITEBOARD WORKOUT - #207

October 9, 2021 | Workouts | 0 comments | Author:

Thriving Thursday!! warmup: 2 min jump rope 3 sets of 12 each: jump squats superman ply push ups wide leg sit ups 3 sets of 12 each: single leg hip press tricep dips bird dog mountain climbers


WHITEBOARD WORKOUT - #206

October 8, 2021 | Workouts | 0 comments | Author:

To do rotation pushups: push up then side plank, alternate sides warmup: 2 min jump rope 10 goblet squats 9 tricep dips 8 supermans 7 double crunch 6 rotation push ups 5 single led hip press (each side) 4 handstands […]


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