Try this weekend workout circuit that is simple and effective.  Skipping rope 50 times and completing 25 pushups does not seem like a very daunting task when done individually. However combining the two exercises and completing two sets can give your body the jump start it needs on the weekend to get yourself up and into the gym.

Complete 2 sets of: 50 Skipping repetitions and 25 Pushups – Time yourself and track your results

We often make excuses that we don’t have time to complete a workout on our weekends.  This is a quick and effective workout that you can complete at your own pace and make constant improvements on.




The main purpose of our core is not to enable flexion in the spine, but to stabilize it.  In fact the main reason why we are able to stand tall and not slouch over due to gravity, is in large part thanks to our core stabilizing muscles.  Essentially every bodily movement is aided by the strength of our core.  Yet it is remarkable to think how many people leave this out of their weekly routine.

To improve your results in the gym as well as accomplish your goals, one must work their muscles in respect to their function.  The following workouts ignore the flexion of the spine and focus on working all the core muscles involved in spinal stabilization.  I will be posting a series of work outs so keep your eye out and feel free to share your own workouts.

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THE 10 – 20 – 30 CHALLENGE

With school back in session and warm days slowly leaving us.  It is important to prepare for days in which we don’t have as much free time to workout.

Instead of skipping a day, try this short and intense workout that we are sharing courtesy of menshealth.com

We often skip days and allow ourselves to slide, because we feel that the only way to get a good workout is to be in the gym environment.  Too workout for extended periods of time and not miss any part of the usual routine.

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Off season/Weekend Workout

At home off season/weekend workout:

This program is designed to assist athletes with their quickness, agility and explosiveness.  It is a fast paced high intensity workout that can take anywhere from 10 – 12 minutes to complete.  This is a program that should be routinely completed for 8 – 12 weeks to see the full benefits of the program.  This program can be practiced anywhere, so don’t make excuses! The results will be noticeable.

This workout should be completed 2 – 4 days a week depending on how intense your current routine is.  Allow enough time for rest and recovery.  Complete each set and rep as quickly as possible, with the mindset of becoming faster and stronger.  Chart each day’s numbers to track your success.

Get competitive and find someone to workout with for optimal results.

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