“A person determined can accomplish many things” – Body By Belmars Items needed: Pen or pencil Notebook or a piece of paper Task:Write down a fitness goal you hope to accomplish this year. Rules: State the conditions for your goal and how you’re going to accomplish this goal Reward yourself for achieving your goal Forfeit … Read more
Booty by Belmars by Toni Warm-up5 – 10 minutes 1 minute of each exercise for 3 rounds: Warm-down5 – 10 minutes
Endurance Fix by Toni Mafes Warm-up5 minutes “The only bad workout is the one you didn’t do” – Anonymous Rules: Set the clock for 20 minutes. Complete as many sets as you can in 20 minutes. Workout: Beginner: Half push ups x 5 Squats x 10 Lunges x 15 Intermediate: Push ups x 5 Squats … Read more
I Do Boxing by Peter Belmar “I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion” – Muhammad Ali Warm-up:5 minutes Skipping (Jump Rope): Rest 1 minute between rounds Shadow boxing: Rest 1 minute between rounds Bag work: Rest 1 minute between rounds … Read more
“Become like water my friend” – Bruce Lee Warm-up5 minutes Skipping (jump rope): 30 seconds at a nice steady pace 30 seconds with high knees (bring your legs up to your chest as high as possible) Do this for 12 sets with no rest between sets. Bag work:Note: if you don’t have access to a … Read more
“Lazy and unfit is attractive….no one ever!” – Rhiannon Evans Warm-up:5 minutes Instead of bending at the waist, squat every time you go to scoop snow. Lunge instead of walking. Break every 20 minutes and do 20 shoulder presses with the shovel. Every hour break to have a snowball fight, not only is it fun … Read more
Home Work Out by Toni Check in: 100 jumping Jack’s 1 min jab 1 min jab and move 1 min jab cross 1 min jab cross and move 1 min hooks 1 min jab cross hook and move 1 min uppercuts 1 min jab cross 2 uppercuts and move 3 min 1-2’s non stop Check out … Read more
Countdown by Julia Limitone “Finish Him:” – Mortal Combat Warmup:3 minutes 10 to 1 for each exercise.(10 Push ups, 10 Lunges, 9 Push ups, 9 Lunges etc) Push ups Lunges (alternating legs) Jumping jacks Fire hydrants Regular crunches Toe touches Cool down:3 minutes
Quick Burst by Toni Mafes “The best project you’ll ever work on is you” – Anonymous Warmup:5 minutes Jump rope fast for 1 minute Complete as many push-ups as you can in 30 seconds Jump rope with high knees for 1 minute Complete as many burpees as you can in 30 seconds Jump rope single … Read more
Burnout by Damian Beckford “Life has one aim and one focus; growth. Never settle for stagnation and/or mediocrity” – DJB Warmup:5 minutes 60 Jumping jacks ×4 12 Push-ups ×4 30 Crunches ×4 30 Sec. High knees ×4 20 Wide squats ×4 40 Sec. Plank ×4 30 Sec. Chair pose ×4 All exercises must be done … Read more
Good Luck by Peter Belmar “I dislike death, however, there are some things I dislike more than death. Therefore, there are times when I will not avoid danger” – Mencius Warm up:5 minutes Rules: 12 sets Do each exercise for 20 seconds as fast as you can Rest 10 seconds between each set Exercise: Skipping … Read more
Nonfat by Peter Belmar “When the student is ready, the Master appears” – Buddhist Proverb Warm up:5 minutes Circuit:3 x 3 rounds with 30 seconds rest between each round.3 sets of the following exercises30 reps each with no rest between exercises or sets. Air squats Sit ups Pushups Cool down5 minutes
Summer Booty Blast by Jennifer Lee “You don’t get the booty you want by sitting on the one you have” 1. Lateral lunge with weighted arm raise (30 sec each side) 2. Weighted bridge 3. Squat with overhead press 4. Donkey kicks (30 sec each side) 5. Front lunge with bicep curl 6. Superman 7. … Read more
1000×2 = Your Workout by Sahar Miandoabi and Julia Limitone “Go Big or Go Home…” – Anonymous 6 min warmup 100 Jump squats 100 Push-ups 100 Leg lifts 100 Pushup plank 100 Crunches Complete 4 sets 6 min cool down
Getting To The Core Of Your Problems by Julia Limitone “Your only as strong as your weakest player” – Anonymous Warmup:Mimic skipping rope for 3 minutes Stretch:3 minutes Circuit:4 sets of 25 reps continuously as fast as you can: Jumping jacks Regular Push ups Crunches (any way you like it) Plank jacks High knees Triangle push … Read more
Blast by Peter Belmar Warm up:5 minutes “If at first you don’t succeed, try, try, try again” – Anonymous Punching: Using straight punches (left hand followed by right hand) hit the heavy bag as hard and as fast as you can continuously for 20 seconds. Rest for 10 seconds between sets. Complete 8 sets. Tip:If … Read more
BurnOut by Marissa Ramirez “Don’t stop when it hurts. Stop when your done. What seems impossible today will end up becoming your warm up.” – Marissa Ramirez Warm up:5 minutes Rules: 3 Sets No rest between each exercise or sets Exercises: 2 Minutes of jump rope 10 Slam balls with 30lb slam ball 10 Burpee … Read more
Sprints by Peter Belmar “I have not failed. I’ve just found 10,000 ways that won’t work.” – Thomas Edison Warm-up:5 minutes To be completed 4 times with no rest. Walk 50-meters Sprint 100-meters To be completed 8 times with no rest. Jump rope with high knees for 20 seconds and normal pace for 10 seconds. … Read more
Skipping Circuit by Peter Belmar “Win every second of every minute of every round” – Peter Belmar Warmup:5 minutes Jump rope for 3 minutes followed by 30 reps each of the following exercises.Complete 3 sets. Star Jumps Pushups Sit ups Cool down:5 minutes
Edward by Peter Belmar “Vipers, something to be feared!” – Lincoln Boney Warm up:5 minutes Instructions: Perform 3 sets of 10 reps with 10 seconds rest between each exercise followed by a 1 mile run on road or treadmill. Exercises: Pull ups Triceps dips on chair or bench Box jumps 1 Mile Run Cool down:5 … Read more
Sunday Funday by Marissa Ramirez and Sahar Miandoabi “You have a choice. You can throw in the towel or you can use it to wipe the sweat off your face.” – Anonymous Warmup 3 rounds (9min): 3 min jump rope 30 sec sumo KB squat Set 1 Arms Triflexa- bicep curls, shoulder press, triceps (10 … Read more
I Do Abs by Peter Belmar “You Have the Power to Fulfill Your Dreams!” – Tae Yun Kim, Seven Steps to Inner Power Warm up:5 minutes Jump rope for 9 minutes with one minute high knees and the other minute jumping at a normal pace continue this pattern for the whole 9 minutes. Perform 100 … Read more
