Lowerbody Abs


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

Health risks of a difficult work schedule

Health risks of a difficult work schedule.

Are you one of the millions of people who performs shift work? Doctors, nurses, police officers, truck drivers, factory workers, and many others must work as the rest of the world sleeps. While working nights or rotating between work shifts may be the best option for your finances, family, or career, it may not be the best option for your health. Increasing evidence links shift work with serious health conditions, some related to the lifestyle shift work promotes and some more physiological in nature.

You may not be able to change professions, but you can be aware of the potential impact shift work has on your health and take the necessary steps to lessen that impact.

Lifestyle Change

Your child has a baseball game, your friends are going out for dinner, or it’s your spouse’s birthday, and where are you? At work. It’s a holiday and the whole family is home for the day and what are you doing? Sleeping. Or at least you should be.

Shift work can wreak havoc on your sleep schedule, relationships, family life, and exercise routine. It’s easy to feel lonely, like a party pooper, and cut off from the rest of world. When the party’s just beginning, it’s time to go to work. When everyone else is gearing up for the day, you’re heading to bed. It’s this inconsistent schedule that makes exercise even more challenging.

A lack of quality sleep, exercise, and social connections are all known contributors to a number of health problems.

Read the full article here

Death By Exercise

Add one rep per minute then do body weight exercise for active rest

7:00 stations

1. 12 barbell lunges/ high knees
2. 12 box jumps/ mountain climbers
3. 12 tricycles/ hold plank
4. 9 HR push ups/ hold plank
5. 10 bicep curls with press/ butt kicks

Buddy Reps 5:00 max reps


partner up with a team of six and do max reps as a team for five minutes. There are four exercises

1. box jumps

2. medball toss and roll

3. sand bag lunge/ alternating run

4. max distance run

do 10:00 muscle maintenance: row picks a muscle group and we work different muscle groups.


Take Two!

Watch out for these common diet mistakes. Guilty of a few? Try again…the right way.

Everybody makes mistakes, so it’s no surprise that people trying to lose weight will make mistakes along the way. Once you realize the error of your ways, there’s no need to feel like a failure or give up. Instead, learn from your mistakes so you won’t repeat them in the future. You’ll come out stronger on the other side and have a greater chance of meeting your goals.

Diet mistakes can be broken down into three categories: eating healthy foods the unhealthy way, maintaining habits that slow your metabolism, and plain ol’ laziness.

Healthy Foods the Unhealthy Way

Read full Article Here

Rules of Exercise

The do’s and don’ts when it comes to exercise.

The fitness world can be a confusing place to navigate. Everyone you talk to has a different piece of advice or warning when it comes to stretching, proper form, injury prevention, or staying hydrated. To whom do you listen? If you’re new to exercise, your personal trainer can guide you through the ins and outs of getting in shape and reaching your goals, but you may have questions you’re embarrassed to ask.

Read The Full Article Here

16 June AM Workout }:]

Dynamic Warm up

50 knees each leg

50 rocky sit ups each person

4:00 boxing, 4:00 dumbell, 4:00 cardio

Round 1

  • 2:00 power jack w/3 punchs {3500} *2
  • 2:00 10 ¼ squat w/ later raise + 10 modified speed lunge
  • 2:00 10 d.b crossovers + 10 bicycle with d.b. exchange
  • 4:00 run max distance

Round 2

  • 2:00 10 sec max punch + escape (boxer must cut off pad holder) *2
  • 2:00 max reps push press + max distance farmers carry
  • 2:00 max reps OH Lunge + max distance farmers carry
  • 4:00 40 m sprint + :20 rest

Round 3

  • 2:00 freestyle (make sure you pull punches) *2
  • 4:00 20 muscle snatch + 20 d.b. curb switch hops
  • 4:00 100 m emom

8:00 run continuous pace (slower than your normal 1 mile pace/ focus on form and heart rate)

Cool down


15 June Workout:)

This weekend I competed in a fitness competition. I am very sore, so I decided to pass the love. Posted below is a variation/scaled version of the competition. The goal is to make it as far as you can.

Midlothian Version

1. warm up

2. 10:00 sets of 5-8 on deadlift

3. Do 100 invisible Jump ropes then do 3 rounds

– 10 toes to bar (30 toe touches)

–  7 handstand push ups (20 pike push ups)

– 20 goblet squats 45/25 (30 cradle squats with Dumbbells)

and do one burn out set of 25 pull-ups (40 inverted rows)

4. take short rest

5. do these sets back to back

– 25 push press 65/45 (75 shoulder press with dumbbells

– 25 step up burpees on box

– 25 bentover rows (95/65) (75 bent over rows with dumbbells)

– 25 pull ups (40 inverted rows)

6. short rest

7. If you make it this far finish off with

5 rounds

– 15 dumbbell ground to overhead

– 30 KB swings



Mansfield and Fort Worth Version

1. warm up

2. 10:00 100 m Sprint EMOM

3. Do 100 invisible Jump ropes then do 3 rounds

– 30 toe touches

–  7 20 pike push ups

– 30 cradle squats with Dumbbells

and do one burn out set of 40 inverted rows or 100 supermans

4. take short rest

5. do these sets back to back

– 75 shoulder press with dumbbells

– 25 step up burpees on box (35 on curb)

– 75 bent over rows with dumbbells

– 40 inverted rows

6. short rest

7. If you make it this far finish off with

5 rounds

– 15 dumbbell ground to overhead

– 30 KB swings

Exercise = Weight Loss

Exercise = Weight loss

Even though research shows dieting is more effective at weight loss than exercise, exercise is still an important part of the equation. Eating right is only half of the battle.

Numerous experts and countless personal testimonies agree that exercise helps you lose weight and keep the weight off for good. To put it simply, working out works. Exercise not only burns extra calories and tones muscle, but it also provides countless other health benefits. To maintain lasting weight loss it’s a lot easier to make exercise a part of your life than to continue a strict diet indefinitely.

Read the rest of this article here