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Wherever Whenever Workout

2/4/2019

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Looking for a workout that you can do wherever - whenever?  Look no further!  One of the most common questions we get asked before people travel is: "I want to stay active while I'm away, so what can I do without access to a gym or equipment?" 

The possibilities are endless. You can do a lot of body weight exercises wherever and whenever you want and still get a good workout in. Here is a workout that will get your juices flowing and help you stay active without any equipment needed. 
Picture

​Warm Up: 
Squat to toes with overhead reach
Lateral lunge with rotation
Overhead side bends

Workout: 
Squat to lunge and twist  
Jumping jacks 
Plank with shoulder taps
Mountain climbers
Deadlift with reverse flyes
Pop squats
Squat with rotation and overhead press
Skater hops 
Lunge around the clock
Seal jacks 

Cool Down: 
Full body rotations 
​Kneeling hip flexors

There you have it! A complete workout to do whenever and wherever you are without a gym or equipment! 

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Also download our free QuickStart program, a 7 day guide to healthy living. It includes healthy recipes and an easy to implement workout guide, that you can start at home! 
download quickstart for free
Happy Training! 
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BURNER - cardio and conditioning

4/27/2018

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We've got a pretty big challenge here for you.  A lot of cardio and conditioning coming at you with this burner.  Make sure that you have great technique and get loose before you get started.  

Your Workout:

Warm-up and cool down for 5-10 minutes each
Complete 3 Rounds for time 
30 sec Speed Skaters 
15 Frog Jumps 
30 sec High Knees 
15 Plank Jacks 
30 M Grapevine (both ways)
15 Burpee s
30 sec Skaters 
15 Reverse Lunge to Knee Raise 1-1

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Killer Ladder Workout

3/23/2018

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This workout is tough, but we guarantee you'll feel great after you've finished!

​Warm-up and cool down for 5-10 minutes each


​½ mile Run
100 Jump rope
90 elbow to knee crunches (1-2)
80 Step Ups (1-2)
70 plank jacks
60 lateral lunges
¼ mile Run
50 bicycle crunches
40 elevated hip bridges
30 Hand Release Push Ups
20 Burpees
10 Broad Jumps
60 sec Run
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The Do Anywhere Workout

3/16/2018

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This workout can be done anywhere. The only thing that is required is a mat or towel!

​Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Circuit 1: Tabata-style
  • Mountain climbers, 20 seconds
  • Rest, 10 seconds
  • Push-ups, 20 seconds
  • Rest, 10 seconds
  • Repeat for a total of 4 times through

Circuit 2: Place your mat or towel on the floor, and use it during the following circuit.
  • Front Jump Overs: Stand facing the mat at its narrowest point. Jump over it with two feet. Turn, and jump back over. Repeat for 25 times
  • Plank Hop Overs: Place hands at the top of the mat, get into a plank, and “hop” legs from side to side over the mat. Repeat for 20 times
  • Bear Crawls: Bear crawl around the mat, always keeping your head facing it. Do two laps to the right, and then two to the left.
  • Skater Hops. Stand beside the mat, facing its front. Jump laterally over the mat from side to side, landing on one foot like a speed skater.
  • Repeat mat circuit for 3 times through
  • Circuit 3- Tabata-style:
  • Alternating reverse lunges, 20 seconds
  • Rest, 10 seconds
  • Bench dips, 20 seconds
  • Rest, 10 seconds
  • Repeat for a total of 4 times through
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The Rocky Workout

3/2/2018

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Starting next week we're adding more boxing sessions to our schedule!

​Use this workout to unleash your inner Rocky!
Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Complete 3 rounds with proper form:
​
10 Sit-Ups with left and right jab at the top
20 Punch + Squat (duck)
30 Ali Shuffle 1-1
40 Jump Rope - mix it up with crossing your arms if you want to get fancy!
50 Carioca (1-1, 2-2, 25 left and 25 right)
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10 Squared Workout

2/16/2018

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This workout is a big one. While it does say to do 10 rounds, a good goal is to shoot for 3 to 5 rounds. But if you can handle all 10 rounds you should be very proud of yourself! Have fun with it!

​Warm-up and cool down for 5-10 minutes each

Complete 10 Rounds for Time!
​
10 Burpees 
10 Flutter Kicks 1-1
10 Full Sit Ups 
10 Plank Jacks 
10 Reverse lunges 1-1 
10 Reverse Crunch
10 Full Sit Up
10 Russian Twist 1-1
30 sec Run 
10 Wide Push Ups
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Lucky 7's Workout

2/9/2018

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Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Equipment: kettlebell or dumbbell. Complete 7 rounds with proper form for time.
​
7 Burpees 
7 Renegade rows 
7 Star jumps
7 Squat with a press 
7 Marching glute bridge (7/side)
7 ½ squat w/ strong steps forward/back 
7 Kettlebell or dumbbell swings
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10 to 1 Countdown Workout

2/2/2018

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Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

​To do this workout, alternate between exercises in each pair. Perform 10 reps of the first exercise then 10 reps of the second exercise, then 9 of the first and 9 of the second, continuing down the ladder till you get to 1 rep of each.

Rest for 60 to 90 seconds before moving on to the second pair, and then the third pair.

Pair 1: Squat jumps (or bodyweight squats) & Spiderman Plank

Pair 2: Alternating front lunges with a twist (each side) & Side Plank with Leg Raise (alternate sides)
​
Pair 3: Double Unders (or double the amount for single jump rope) & Sit-Ups
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Acronym Workout

1/26/2018

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This workout is full of acronyms. Just to give you a little cheat sheet, we'll break them down for you here. 

AMRAP stands for As Many Reps As Possible. So every time you see AMRAP, just do as many repetition of that exercise as you can do.

EMOM stands for Every Minute On the Minute. So start the circuit on a minute marker and then however much time is left in that minute after you've completed your reps is your rest. Repeat the circuit at the beginning of the next minute marker.

Good luck with this acronym filled workout!
Warm-up and cool down for 5-10 minutes each
​
6 Min AMRAP (as many rounds as possible) 
24 lunges 
22 crunch & reach 
20 mountain climbers 


7 Min EMOM 
8 Renegade Rows 
8 Hand Release Push Ups 
4 Squat Jumps 
​
8 MIN AMRAP 
​15 Full sit ups
20 bicycles 
25 crunches 
30 reverse crunches 
35 Russian Twist

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Pump Up the Jam Workout!

1/22/2018

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Music has an incredible ability to pump us up and help us get through difficult workouts.  In this workout, choose 4 of your favorite pump-up songs – they should be between 3:30 and 4 minutes long and PUMP UP THE JAM!

​Pump Up the Jam Workout

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.).

After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Choose 4 of your favorite pump-up songs – they should be between 3:30 and 4:30 minutes long.
​
Song 1: 
10 Jumping Jacks 
10 Reverse Lunges (10/side) 
10 Mountain climbers (10/side) 
10 second rest (if needed)

Song 2: 
10 Push-ups 
10 Bodyweight Squats 
10 Bent-Over Rows (10/side) 
10 second rest (if needed)

Song 3: 
10 Burpees 
10 High Knees (10/side) 
10 Walking Lunges w/ twist (5/side) 
10 second rest (if needed)

Song 4: 
10 Glute Bridges (hold 3 sec at top) 
10 sec Side Plank (10 left / 10 right) 
10 Mountain Climbers 
10 second rest (if needed)

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  • Home
  • Get Started
  • Training Programs
    • KickStart
    • LIVEStream TRIAL Program
    • Private Training
    • Group Training
  • Location
    • Bangor, Maine
    • Brunswick, Maine
  • Reviews
  • Schedule
    • Bangor, Maine
    • Brunswick, Maine
  • Newsletter / Blog
  • Photo/Video Vault
  • Career
  • Nourish
  • QuickStart
  • Keep In Touch
  • Apparel
  • LIVEStream Training
  • Training in a time of COVID-19
  • Gift
  • OwnYourHealth