The most important thing to do in wall-sits is to watch your mind and keep breathing. When the body starts to bark, take a deep breath, tell yourself “I’ve got this”, and rock it out. Wall-sits 6 Minutes: Every Minute, at the start of the minute, alternate between: 1 minute wall-sits 1 minute rest Finish […]

Death by Push-ups Plus Core

Today’s upper body and core combo won’t feel good in the moment. However, it will feel good to push yourself and build strength. Death by Push-ups Plus Core Part 1: Death by push-ups: Start the first minute with 5 push-ups, every minute add one push-up to your set until you can no longer complete the […]

That’s All


Whoa. This is everything. All the things. Get after it. This is going to be a fun one! That’s All Part 1: 3 rounds: 20 tuck-jumps 20 lunges 10 push-ups Part 2: 3 rounds: 45 second plank 45 second rest Before beginning this or any other fitness program, please consult your physician. The user assumes […]

Total Body


Tackle this total body workout. Aim for good form and a good time! Total Body To start: 75 jumping jacks 12 rounds: 5 push-ups 5 sit-ups 5 air squats Finish: 75 jumping jacks Fun for Kids: Have parents complete each round, but only one kid per round.  Parent completes at kids’ pace only. Before beginning […]

Jump Up

This is going to burn in the best way possible. Enjoy! Jump Up  100 jumping lunges Every time you take a break, perform 5 push-ups Record your total time. As you continue to build strength and stamina, this is a great workout to come back to. By recording your time, you’ll have a way to […]

Three Sets

Three quick sets to get the job done! Let’s get started. Three Sets Three movements, three sets: Set 1 Set 2 Set 3 21 Thrusters 15 Thrusters 9 Thrusters 21 Push-ups 15 Push-ups 9 Push-ups 1 minute – 2 steps forward, 2 steps back 1 minute – 2 steps forward, 2 steps back 1 minute […]

Upper Body & Core

This workout alternates between the upper body and core.  Feel the strength in your shoulders, chest, and triceps followed by front-to-back core work. Here we go. Upper Body & Core 12 Minutes – aim for as many rounds as possible of: 10 push-ups 10 sit-ups 20 bent T-ups 10 supermans Fun for Kids: Create a […]


Head-to-toe strength is critical to living this life fully with vigor, energy, and capacity. We can build that strength with functional movements. It doesn’t take long so let’s get going! Head-to-Toe Part 1: 10 minutes with as many rounds as possible of: 30 sit-ups 20 air-squats 10 push-ups Part 2: 4 minutes: 20 second side […]

Push & Run

This workout is super fast! No time to waste. Let’s go. Push & Run Push-up pyramid 1-2-3-4-5-6-7-8-9-10.  Begin with 1 push-up.  Increase by 1 every round until you reach 10 push-ups. Run 1 mile as fast as possible Fun for Kids: The 1-mile run can be a run/walk, skip/hop, or other creative movements. Before beginning […]