Minimum requirements

This workout gives you the opportunity to post your numbers

On A Rainy Day

1. Basic warm up

2. 4 minute jog

3. Tabatha

Hr push ups

Sit up with an a twist

Double lunge with squat hop

Bicep triceps superset

Stairs with 10 seconds of squats

4. 4 minute jog

15 Essential Fat Loss Tips

15 Essential Fat Loss Tips
If you’re on a mission to slim down and tone up then it’s really important to hone your fat loss rather than simply weight loss. Losing pounds feels good, but if those pounds are precious muscle, then you’re actually hurting your overall ability for fat loss. In order to ensure that the weight you’re losing is FAT and not MUSCLE take the following 15 Essential Fat Loss Tips to heart…

Fat Loss Tip #1: Keep Track

Your willingness to track your food intake is equal to your desire to lose fat. Being serious about losing fat means taking note of every calorie you consume, making sure these calories contain enough protein, and stopping when you meet your daily allowance.

Legs Shoulders Jumbo Set

15 barbell squats (135/95)

15 lateral raises

30 overhead lunges (45/25)

30 shoulder press

10 burpees

10 dive bomber push ups

20 1-leg quarter squats

20 plate front raises

20 ghd back extensions

15 suicide push ups

30 box jumps

Self Defense Tip of the Week

Here is an Article of an Actress who was attacked outside of her home in Hollywood. It does not matter what neighborhood you are in, there is always a possibility.

Actress Pauley Perrette revealed early Friday morning that she “almost died” after she was assaulted upon exiting her Hollywood home.

The 46-year-old NCIS star recounted the entire terrifying event to her 667,000 Twitter followers, but admitted that she was “hesitant about tweeting” the news.

EXCLUSIVE: First Look at Pauley Perrette’s Sketch of Her Attacker That Led to an Arrest

“I was walking across my street to a new guest house I bought to meet my architect. On my street, I was jumped by a VERY psychotic homeless man,” she recalled. “He grabbed me forcefully, pinned my arm, punched me in the nose, forehead, repeatedly telling me he was going to kill me. Then he showed me how he was going to kill me.”

Read the Rest here

Combat Work

20 lunges

20 sit ups

10 push ups

20 shoulder passes

20 bicycles

10 spiderman lunges

800 m run

4*12 Deadlines

6:00 (:45 + :15 rest intervals)

1. Boxing

L,R,L + roll R,L,R + circle

2. Station 2

DB lunge (55/35)


3. Boxing

3 consecutive max punches

:15 star jump

4. Station #4

Floor wipers

5 toe to bar + knee hold

Basic Tally


enter your weight and reps into today’s workout!


High rep, hig volume

100 lunges

800 m run

100 lunges

50 hr push ups

100 double understand

50 hr push ups

25 inverted rows

100 m sled push

25 inverted rows

25 over head triceps extension

200 m Carioca

25 overhead tricep extension

Watch out for these “healthy” fruit products

Watch out for these “healthy” fruit products

Most of us consider fruit to be healthy – something that we can enjoy without restraint. And while fresh fruit does contain essential vitamins, minerals and fiber, the market place has been flooded with “fruit products” that are sabotaging your fat loss results.

Is any product with the word “fruit” in the name a valid way to meet your fruit quota? Nope. Here’s what I mean:

Problem Fruit #1: Juice

Fresh fruit juice can be wonderful. It has great flavor, great color, and good amounts of important vitamins and minerals. At least it does when it is actually fruit juice. Unfortunately, many drinks labeled as fruit juice, contain a very low amount of actual fruit juice. For these hardly-fruit fruit juices, sugar and water make up the bulk of the contents, robbing you of the important benefits of all-natural fruit juice and leaving you primed and ready to fill your fat cells.

Always keep fruit juice indulgences to a minimum, as even the fruit-only kind is loaded with simple sugars.

Read the rest here


Diabolic Conditioning

Boxing/strength/conditioning 2 8:00 rounds of each

1*1, 2*2, 3*3, 4*4, 1*11, 2*22, 3*33, 4*44

2. Strength
10 box dips
12 knees to elbow
15 cherry pickers

3. Conditioning
250 m row
250 m jog
25 high jumpers