Friday Home Workout

It’s Friday campers and we are bringing you a workout to try at home. We hope you have a wonderful and safe holiday weekend! Thanks once again Courtney and Steve!

5 rounds
15-10-5-10-15
Deadlift
Down dog Handstand Push Up or push ups
Couplet workout, pace will reflect your proficiency with both movements. Weight on deadlift should be light to moderate! Deadlift can be done with dumbbell, kettlebell, barbell or other weighted object you have!
On the downward dog handstand push ups aim to get the head in front of your hands and have vertical forearms when head touches the floor.
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Thursday Home Workout

Thursday’s workout is brought to you by Steve and Courtney. I love the simplicity of this workout. Simple workouts always surprise me with how challenging they can be. Let us know how it goes! 🔥🔥

10 rounds
1:00 work
1:00 rest
100m – 150m run and max air squats in the remainder of the minute
The minute of work should be a hard effort, run hard and get as many air squats as you can! If unsure about distance run :30.
Recommend doing this at the track or on the street, backyard grass not recommended!
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Wednesday Home Workout

Courtney is back with a workout you can try at home. Set your timer for 24 minutes and let us know how it goes! Thanks again for all your support strength tribe. We are currently in the process of bashing out our reopening plan and can’t wait to see your faces! 💕💕💕

24:00 amrap
8 leg lifts over object
8 burpee
8 squat with weight
This is a Longer workout, so go at a steady pace! Rep numbers are small and should allow you to keep moving the whole time! Weighted squat can be done with dumbbell, kettlebell, barbell or other weighted object you have!
On the leg lifts over object keep your torso as upright as possible to scale the movement bend your knees!

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Courtney ( and gang 🤣 ) are back with a workout you can try at home. Set your timer for 24 minutes and let us know how it goes! Thanks again for all your support strength tribe. We are currently in the process of hashing out our reopening plan and can’t wait to see your faces! 💕💕💕⠀ ⠀ ⠀ 24:00 amrap⠀ 8 leg lifts over object⠀ 8 burpee⠀ 8 squat with weight⠀ ⠀ This is a Longer workout, so go at a steady pace! Rep numbers are small and should allow you to keep moving the whole time! Weighted squat can be done with dumbbell, kettlebell, barbell or other weighted object you have!⠀ ⠀ On the leg lifts over object keep your torso as upright as possible to scale the movement bend your knees!

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Tuesday Home Workout

Sorry I didn’t put out any home workouts the past few days. I took a few days off to regroup and charge my batteries. So to make it up to you, here’s your home workout which consists of two “mini” workouts.  We will start out with a challenging core ladder  and then move on to a leg blaster workout. Your legs are gonna be lit up after this one! The faster you go, the more rest you get between rounds.
Workout #1
2 shoulder taps, 2 pushups, 2 plank jacks
4 shoulder taps, 4 pushups, 4 plank jacks
….6,8,10,12
Go all the way until you get 12 shoulder taps, 12 pushups, 12 plank jacks
rest 5 minutes
Workout #2
3 Sets on a 4:00 Timer:

-10 Air Squats

-10 Lunges

-10 Jumping Lunges

-10 Jumping Squats
Your legs are gonna be lit up after this one! The faster you go, the more rest you get between rounds.

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Sorry I didn't put out any home workouts the past few days. I took a few days off to regroup and charge my batters. So to make it up to you, here's your home workout which consists of two "mini" workouts. We will start out with a challenging core ladder and then move on to a leg blaster workout. Your legs are gonna be lit up after this one! The faster you go, the more rest you get between rounds. ⠀ 💥⠀ ⠀ 💪🏽Workout #1⠀ ⠀ 2 shoulder taps, 2 pushups, 2 plank jacks⠀ 4 shoulder taps, 4 pushups, 4 plank jacks⠀ ….6,8,10,12⠀ ⠀ Go all the way until you get 12 shoulder taps, 12 pushups, 12 plank jacks ⠀ 💥⠀ ⠀ rest 5 minutes⠀ 💥⠀ ⠀ 💪🏽 Workout #2⠀ 3 Sets on a 4:00 Timer:⠀ ⠀ -10 Air Squats⠀ ⠀ -10 Lunges⠀ ⠀ -10 Jumping Lunges⠀ ⠀ -10 Jumping Squats⠀ ⠀ ⠀ Your legs are gonna be lit up after this one! The faster you go, the more rest you get between rounds.

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Thursday Home Workout

Coach Christie is taking a break this week to recover from surgery. I know you miss her workouts and are probably sick of me, but here is another home workout you can do with just one single light dumbbell, or even a can of soup etc. Grab something 3-10 lbs and it will work just fine. This workout is a bit upper body and core biased, so it will work well if you did the 250 squat workout we did yesterday!  Hope you enjoy and have a blessed day campers! Keep moving, it will pick up your spirits and health. Miss you all xoxo
Do 5 rounds
Single arm triceps press 8-12 repetitions per arm. Keep your elbow pointing straight up and slowly the lower the bell, then raise it, firing your triceps the muscles in the back of your arms. Oh and don’t hit your ceiling like I almost did! haha
Side plank with Db raise 5-10 repetitions per side. Go slow and smooth. If you need to make this a bit easier. Place your bottom knee on the floor so that you can stay in a strong side plank. Make sure your elbow is right under your shoulder and keep your neck “long”.
2 pushups one wall walk 3 repetitions:  You can always do your pushups from the knees and only walk up the wall as far as you feel comfortable. You don’t have to go all the way up. As you get stronger, you will be able to walk closer to the wall. Stay smooth so your legs don’t come crashing down when you walk back to your plank.
Wall Sit with Db raise 8-12 repetitions: Do these slow so that you have to stay in the wall sit for a challenging amount of time.
single arm row and press in plank: 5-6 repetitions per side. Squeeze your shoulder blade into your spine on the row, and then smoothly continue the movement and press up towards the ceiling. Use your core and if it’s too hard, place your knees on the floor.

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Coach Christie is taking a break this week to recover from surgery. I know you miss her workouts and are probably sick of me, but here is another home workout you can do with just one single light dumbbell, or even a can of soup etc. Grab something 3-10 lbs and it will work just fine. This workout is a bit upper body and core biased, so it will work well if you did the 250 squat workout we did yesterday! Hope you enjoy and have a blessed day campers! Keep moving, it will pick up your spirits and health. Miss you all xoxo ⠀ 💥⠀ Do 5 rounds ⠀ 💥⠀ Single arm triceps press 8-12 repetitions per arm. Keep your elbow pointing straight up and slowly the lower the bell, then raise it, firing your triceps the muscles in the back of your arms. Oh and don't hit your ceiling like I almost did! haha⠀ 💥⠀ Side plank with Db raise 5-10 repetitions per side. Go slow and smooth. If you need to make this a bit easier. Place your bottom knee on the floor so that you can stay in a strong side plank. Make sure your elbow is right under your shoulder and keep your neck "long".⠀ 💥⠀ 2 pushups one wall walk 3 repetitions: You can always do your pushups from the knees and only walk up the wall as far as you feel comfortable. You don't have to go all the way up. As you get stronger, you will be able to walk closer to the wall. Stay smooth so your legs don't come crashing down when you walk back to your plank.⠀ 💥⠀ Wall Sit with Db raise 8-12 repetitions: Do these slow so that you have to stay in the wall sit for a challenging amount of time.⠀ 💥⠀ single arm row and press in plank: 5-6 repetitions per side. Squeeze your shoulder blade into your spine on the row, and then smoothly continue the movement and press up towards the ceiling. Use your core and if it's too hard, place your knees on the floor.

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