Wellness Wednesday Vlll

Hello everyone!

I hope you have recovered from last weeks workout. If you didn't get to check that one out please click this link: Wellness Wednesday VII 

Lets begin! Start with 5-10 minutes of foam rolling to get warmed up.

Today we will be doing one of my personal creations, The Battle of Thermopylae.

300 burpees and 3000 jump ropes

This workout can be scaled if you cant complete the standard amount. You can break it up however you like but I found it easier to do 30 sets of 10 reps/100 jump ropes

Here is an example of what I did

  • 10 burpees
  • 100 jump rope
  • 10 burpees
  • 100 jump rope

If you are in great shape shoot for around 30-40 minutes to complete the workout.

First person to complete this in 30 minutes will receive something special!!

Hope you all had fun with this workout! I'll see you next week!



Wellness Wednesday VI

Hello everyone!

Sorry I didn't post last weeks wellness wednesday :/

Anyways, thank you for stopping by. This weeks workout will be good for people with a limited amount of time.

First we will start with 5-10 minutes of foam rolling. If you need some tips/tricks for the foam roller check out this page Kelly Starret is pretty much an idol to all mobility trainers out there. He has revolutionized the way people think about human movement and athletic performance. If you find him interesting check out his book Becoming a Supple Leopard

This workout will consist of three movements. It will be a total of 10 rounds. The exercises are listed below.

  • Jump Rope
  • Push-Ups
  • Dumbbell Snatch

For the jump ropes you will do 100 reps, push-ups 10 reps, and 10 reps for the dumbbell snatch.

I completed this workout in 14:16. If you can beat my time I will send you something special :)

Here is an example of what 1 round will look like:

  • Jump ropes 100
  • Push-ups 10
  • Dumbbell snatch 10

Remember, if you are having a hard time with completing the first set you can always adjust the reps but do not cheat yourself!

That wraps up today's workout. Thank you for stopping by and I will see you next week!!




Wellness Wednesday II

It's that time again! 

Welcome back to all the readers of the last Wellness Wednesday. If you didn't get a chance to read it feel free to check that one out.

This week I'll talk about leg day because without a strong base the rest of your lift's will suffer. 

I like to start the workout off with 10-15 minutes of foam rolling. If you don't have a foam roller I highly suggest you get one. 

After that you can either go for a 2 mile run or cardio of your choice. Shoot for around 15-20 mins. 

Next, i'll give you the breakdown of the workout. Please modify the workout as much as necessary. These aren't meant to be easy but please don't hurt yourself. 

Warmup Squats 3 sets. 

  • 10 reps of 135
  • 10 reps of 185 
  • 10 reps of 205

Heavy Squats 5 Sets 

  • 10 reps of 225
  • 10 reps of 245
  • 8-10 reps of 275
  • 5-8 reps of 295
  • 5-8 reps of 315

If your legs aren't hurting then you didn't use enough weight.  

Next, we will do step ups!

For this exercise I used the 55lb dumbbells which not only works the legs but improves grip strength. If you don't have a box you can always use the Flat Bench

Step Up's 5 sets of 20

  • 20 Step ups
  • 20 Step ups
  • 20 Step ups
  • 20 Step ups
  • 20 Step ups

The next exercise will be a lunge. Try to use the same weight used for the step up's.

Lunges 5 sets of 10-20

  • 10-20 Lunges
  • 10-20 Lunges
  • 10-20 Lunges
  • 10-20 Lunges
  • 10-20 Lunges

Well, that wraps up the exercises for today. I hope you all enjoy this workout as much as I do. If you do happen to have a foam roller now would be the time to use it or else you will end up walking like  a penguin for the rest of the week.

See you next week!