Happy New Year!

iChoosefit is officially the first workout program to kick off the New Year with a 5 am workout. And we already have a new legend born! On this cold morning of 1-1-14 we set off indoors to do our first workout of the year. Sarah G., one of our boot campers, was having car troubles. She wanted to workout so bad that she ran 1.5 miles from her home to boot camp and did the workout. This says something. This year will be filled with people striving to get better and striving to make excuses. She wanted the workout no matter what. And if she keeps that mindset, then the sky is the limit. There are other people, who did not even bother to get out of bed because they did not want to leave their warm blankets. It is not our situation, but it is our mindset that sets us apart.

Eight Minute Mayhem

Eight Minute Mayhem

8:00 Boxing Warm up
- 40 sets of Combo #4
- 40 sets of Combo #6
- 80 knees

Warm up
- 5 Deadlifts of 45 lbs
- 100 m run
- 5 Bananas

8:00 EMOM (3 stations)
- 9 Dead Lifts (185/115)
- 120 m shuttle sprint
- 12 bananas

Fried in 15 minutes

Fried in 15 minutes

- 3 rounds of 25 lunge with a twist + a 100 m run
- dynamic warm up

5 exercises max reps for 1:00 minute
- Burpees
- squat hops
- HR push ups
- mountain climbers
- killer abs

For time with a 5:00 time cap
- Buy in 200 m run
- 10 Burpees, 10 squat hops, 10 HR push ups, 10 mountain climbers, 10 killer abs

5 exercises max reps for 1:00 (try to beat or match your first set)
- Burpees
- squat hops
- HR Push ups
- mountain climbers
- killer abs

ABalicious

A mixture of core movement and boxing drills


Warm up
 :30s Leg lifts
 :30 AB Roll
1:00 full plank
 :30 leg lift with hip raise
1:00 full spiderman plank
400m Run

7:00
80m sprint
80m jog
15 side sit ups each side 
(high knees until a group of four is ready then repeat)

1:00 half plank
1:00 killer abs
 :30 half plank
 :30 killer abs
400m run

2 rounds
 :30 hold seated position legs and arms off the ground
 :30 AB twist

4:00 max rounds
10 side planks
10 side planks
10 front planks

Boxing
3 sets of
 :30 four w/back shuffle + forward shuffle
 :15 right knees
 :15 left knees
 : 30s AB
800m Run

20 May 13

 

5 Rounds
4 Negative pull ups
8 Cable Rows
12 under hand Bentover Rows
5 Gassers (200 m shuttle)
5 Rounds
6 strict leg lifts
12 jack knife sit ups
24 AB twist
5 Gassers (200 m shuttle)
3 rounds until failure
- Bicep curls
- tricep push down
- 7 ups (short)

13 May 13 Midlothian

 

Establish 1RPM

- 800m run
- 50 Yard overhead lunge
- 30 weighted push ups
- 15 Burpees
- 3*10 skull crushers
- 800m run
- 40 box jumps
- 3*10 bent over row w/barbells
- 3*10 bent over row w/dumbbells
- 20 pull ups
- 3*15 tricep push downs
- 3*15 bicep curls

Workout Parties this week(Plano, Midlothian, and Sunnyvale)

Join us for a free workout in Plano, Midlothian, and Sunnyvale. Please RSVP here https://clients.mindbodyonline.com/ASP/home.asp?studioid=35885

Interstate Ugly

 

Interstate Ugly

Strength/Cardio/Abs

10 Front Load BB lunge with Press (95/65)
20 Bicep curls on incline bench (25/15)
30 over head lunges (45/25)
40 OH tricep extensions
50 Speed Lunge with double bounce

10 s Run and Rest
20 s run and rest
30 s run and rest
40 s run and rest
50 s run and rest

10 V up with roll up
20 side sit ups
30 tricycle
40 toe touches
50 AB twist

Athletic Performance

 

Warm up

5 pull ups
10 squats
20 bicycles

Workout
800 m run
25 weighted push ups (45/25)
25 killer abs

2 sets 120 m shuttle sprints
12 rear elevated foot squats
12 side bends (45/25)

800 m run
25 underhand BB row (95/25)
25 7-ups

2 sets 120 m sprints
12 clean and jerks
12 leg lifts

Psychedelic

 

20 shoulder pass throughs

3 Rounds
- 5 pull ups
- 10 sit ups
- 20 lunges

Workout for time (46:00 scratch)
- 800m Run
- 30 Toe to Bars
- 20 Burpees
- 10 strict pull ups
- 800m run
- 50 HR Push ups
- 40 knee to elbow
- 30 Box Jumps
- 800m run
- 40 Gorilla Hops
- 30 DB lateral squats
- 20 Burpee pull ups