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Here is a 2 part workout that will get you off the cardio machines, build strength, and burn fat. This is a workout that you can do at home, in the gym, or anywhere there is enough room for you to do a pushup.

Set aside about 25-30 minutes for you to train hard and this workout will do the rest. Bring Your A Game.

Track and Challenge 

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I encourage you to not only write these workouts down and keep them for yourself but also to track your performance. Quickly write down some notes like…

  • How many rounds you were able to finish in part 1?
  • How many reps did you average for each exercise in part 2
  • What exercises were difficult?
  • What exercises did you perform well on?
  • How did you feel after each part and at the end of the workout?

By taking notes, you not only give yourself some live feedback but also motivation for next time.

Remember… 

These workouts require real effort. You have to Bring Your A Game

If you want to make progress, take the time to train with good form, complete all the reps, and make sure that you are challenging yourself.

Also, these workouts are perfect to do with a partner or even group because everyone can work at the same time. This can also be a great way to challenge and motivate each other.

If you need to make these workouts more challenging… Check out the Exercise Resources Page for Reign Fitness Videos to some of my favorite Exercise Progressions. (You said it was easy… No problem, make it harder)

I challenge you to finishing any of these workouts with a burpee progression like this one.

Okay, enough talk… on to the workout.

Bring Your A Game Full Body Blast Workout

Part 1 “Wakeup” 10 Minute AMRAP (As many rounds as possible)

(click on exercise links for video demos on the Reign Fitness Youtube Channel)

Directions: Complete as many rounds of all the exercises and the set amount of reps in 10 minutes. All exercises must be performed in the order listed. Remember to maintain good form at all times.

 
1. Body Weight Squats x 20 reps
2. Pushups x 10 reps
3. V Sits x 10 reps
4. Burpee x 10 reps
 
 

Part 2 “Stop and Go” 40/20 

 
Directions: Perform all exercises for 40 seconds. Break for 20 seconds in between each exercise.

Repeat 2 rounds. Add a 3rd if your’e feeling GOOD!

2. Squat Hold
3. High Knees (sprints in place)
4. Plank Hold
5. Jumping Jacks
6. Lunge Hold (switch halfway at 20 seconds/knee hovers above ground)
7. Burpees

Break 1-2 minutes as necessary and repeat 2-3 rounds.

Before I go…

I want to give a big shout out to all of the Reign Fitness Distance Programming Clients who train hard day in and day out.

They consistently bring their A Game and that truly is the hardest thing to do in my opinion, give 100% everyday in the gym and with everything else (nutrition, probably the most challenging).

I also know that every time we post a workout on the Reign Fitness Blog, the Distance Programming Group is the first to get it done and let me know they finished. Thank you for making the Reign Fit Community proud and inspiring others.

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