Punch Clock Workout - Week 8

Way to go on your Fitness Assessments this week! You guys rocked it. Now for the weekend Punch Clock workout. For this workout, we focus on minimal rest between exercises. We have 2 Supersets + a Finisher... get to work!

WARM-UP
20 High Knees
10 Prisoner Squats
20 Jumping Jacks
10 3D Lunges/side (Front Lunge / Side Lunge / Reverse Lunge)
20 Mountain Climbers
10 Divebombers
COMPLETE 2X

SUPERSET 1
Do 8 Reps For Each Exercise with only 10sec REST in between
a) DB Burpees (Hold DB in Hand)
b) DB Squat & Press Overhead
COMPLETE 4X

SUPERSET 2
Do 8 Reps For Each Exercise with only 10sec REST in between
a) Close Grip Pushups
b) Squat Jumps
c) DB Renegade Rows (Plank Rows) - 8/side (extra challenge, throw a pushup in between each row)
d) Alt. Jump Lunges - 8/side
COMPLETE 3X

FINISHER
Only 10sec REST in between
a) 50 Turns - Fast Jump Rope (simulate rope if you do not have one)
b) 8 Burpees
c) 16/side Mountain Climbers
COMPLETE 4X

Punch Clock Workout - Week 7

Well the long weekend is here! If you are not joining us on Saturday morning, here is your assignment: 3 Supersets plus a beautiful finisher... get 'er done! Let me know how long it took for you get the finisher completed -- leave a comment below!

WARM-UP
10 Jumping Jacks
10 High Knees
10 Butt Kicks
10 Left Foot Hops
10 Right Foot Hops
10 Prisoner Squats
10 Left Leg Swings
10 Right Leg Swings
10 Mountain Climbers
10 Pushups
COMPLETE 3X

WORKOUT

SUPERSET 1
Do 10 Reps For Each Exercise
a) Bulgarian Split Squats (Left) with a DB Press Overhead when leg is lowered
b) Bulgarian Split Squats (Right) w/ DB Press Overhead
c) DB Squat & Press
COMPLETE 3X

SUPERSET 2
Do 10 Reps For Each Exercise
a) DB Pec Flies on SB
b) Holding ends of DB in hands, roll shoulder to right then left (10 Reps/Side)
COMPLETE 3X

SUPERSET 3
Do 10 Reps For Each Exercise
a) Pushup into DB Renegade Row (Plank Row) - 10 Reps/Arm (20 Pushups)
b) SB Leg Curl
c) Superman on SB holding one DB in hands
COMPLETE 3X

FINISHER - Get them done as quick as you can
12 Prisoner Squats
12 Jump Squats
12 Alt. Lunges
12 Jump Lunges
COMPLETE 2X

Punch Clock Workout - Week 6

For the Week 6 Punch Clock workout you have will complete 4 ROUNDS of 6 exercises. You'll perform each exercise for 30 seconds then rest for 30 seconds. You will basically be going at this for 24minutes straight with the only rest being the 30 seconds between each exercise. The longer of amount of rest (equal to your work set), will allow you to push yourself harder during the work portion.

Here we go... let us know how you do below in the comments section.

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WARM-UP
20 Jumping Jacks
20 Mountain Climbers
20 High Knees
COMPLETE 3X

WORKOUT
30 seconds / exercise | 30 seconds rest between exercises
Complete the circuit 4X in total.

1) Stability Ball (SB) See Saw (in plank position rocking back & forth on your elbows)
2) Jump Rope (if you don't have a rope, jump even faster and simulate that you have one)
3) Renegade Rows w/ (Dumbbell) DB (Plank Rows & alternating rowing up the DBs for each arm)
4) Squat & Press the DBs overhead
5) Pushups
6) Fast Side Shuffles w/ end Touchdowns (about the length of a parking lot space or car)
COMPLETE 4X

STRETCH

Punch Clock Workout - Week 5

Bootcampers, it looks like the nice weather is finally upon us. If you are not joining us for our 9AM Saturday workout, get outside into your backyard and get some work done below. Week 5 puts us through 5 Rounds of a Strength Circuit then a 5 Round Bodyweight Interval Circuit for fat burning! Afterwards, get a 10-15min walk in to keep moving and enjoy the fresh air. For a challenge, time how long the STRENGTH + INVERVAL FINISHER took you and leave a comment below.

WARM-UP
20 High Knees
20 Mountain Climbers
20 Butt Kicks
20 Mountain Climbers
20 Jumping Jacks
20 Mountain Climbers
20 Pogo Hops

WORKOUT - Only Rest 10sec between exercises
15 Reps - Squat and DB Press Overhead
15 Reps - Pushups
15 Reps - Left Side Bulgarian Split Squat Holding DB (back right leg is elevated)
15 Reps - Right Side Bulgarian Split Squat Holding DB (back left leg is elevated)
30sec - Plank with Elbows on SB
REST 30sec before repeating
COMPLETE 5X

FINISHER - Do the round with no breaks between exercises and at high intensity then rest 40sec before completing again
7 Reps - Thrusters
7 Reps - Jump Squats
7 Reps - Burpees
REST 40sec
COMPLETE 5X

STRETCH

GO FOR A 10-15minute WALK AND ENJOY THE OUTDOORS!