Playground pump

Stretch

Warm-up:

• burpees x 20
• rest (until breathing returns to normal)
• repeat (2 total sets)

Workout:

• pull-ups or body rows (use the monkey bars) x max reps
• push-ups x max reps
• step-ups (use a park bench - one at most playgrounds) x 10 each leg
• body weight squats x 10 or jumps (use the bench again) x 10
• rest as needed and complete as many rounds as possible in 20 minutes

Cool down:

• 10 minutes jog around the park/playground

Stretch

All you need is a kettlebell and an exercise ball chest and back routine

Try to perform 5 to 10 sets of 10 of the following exercises.  Don't forget to stretch before and after your workout!

• exercise ball presses
• kettlebell rows

Spring BREAK at the park - don't forget your kettlebell

Get outside and TRAIN! Go to the park or local school playground (not during school hours of course), and try this workout. Don't forget your kettlebell!

Stretch

Warm-up:
(perform the following for 4 rounds without setting the kettlebell down) 

• kettlebell swings x 25
• active rest (standing upright, take the kettlebell in circles around your waist, arms extended, passing from hand to hand) for 30-60 seconds

Workout:

• mountain climbers x 20 (10 each leg)
• push-ups x 20 (most difficult version you can complete the reps)
• your choice: swing from bar to bar on the monkey bars (the full length), max chin-ups, or body rows
• jumps x 10 (jump up on park bench or other sturdy object and back to the ground as explosively and controlled as possible)  NOT READY for jumps?  Try lunges instead.
• sprint 50 yrds
• rest 60-90 seconds
• REPEAT circuit for 20 minutes

Stretch

Couch POTATO routine

Perform the following routine during the commercial breaks of your favorite sitcom.

Stretch (during the first set of commercials)

Workout

• 2nd set of commercials: perform as many push-ups as you can
• 3rd set of commercials: perform as many prisoner squats as you can
• 4th: hold the plank for as long as you can, rest, and repeat until sitcom returns
• 5th: perform as many burpees or jumping jacks as you can
• REPEAT unitil sitcom ends

Stretch

NO Equipment needed - Bodyweight ONLY workout routine

Questions about the exercises?  Check out my videos.

Stretch

Warm-up:

• burpees x 25
• rest until breathing returns to normal
• repeat 3 times (75 total reps)

Workout:

• prisoner squats x 25
• push-ups x 20
• lunges x 16 (8 each leg)
• pull-ups or body rows x 10
• plank (hold for 1 minute)
• REPEAT as many times as you can in 20 minutes

Stretch

30 minute TOTAL BODY workout - TOAST

Stretch

Warm-up:

• mountain climbers or kettlebell swings x 25
• rest 30-90 seconds (when breathing returns to normal)
• repeat (50 total reps)

Workout:

• kettlebell clean x 10 each side
• kettlebell rows x 10 each side
• kettlebell lunges x 10 each side
• kettlebell presses (military) x 10 each side
• kettlebell squat x 10
• rest 90-120 seconds
• Complete as many rounds as you can in 20 minutes

Stretch

Burn Baby Burn (calories that is)

Stretch

Warm-up:

• burpees x 25
• rest 30-90 seconds
• 3 rounds

Workout:

• kettlebell swings x 10
• kettlebell presses (military) x 10 (5 each side)
• kettlebell lunges x 10 (5 each leg)
• kettlebell rows x 10 each side
• kettlebell squats x 10
• kettlebell cleans x 10
• mountain climbers x 20 (10 each side)
• push-ups x 20
• Complete as many rounds as you can in 20 minutes (rest as needed)

Stretch

Creating a Plan for training as well as life

Go here for some very simple but true steps for success in training or any other goal you may have: http://articles.elitefts.com/articles/training-articles/creating-a-plan/

Upper body strength and endurance workout

Stretch

Warm-up:

• choose one: burpees, jump rope, or kettlebell snatches for 5 minutes
• rest as needed (push yourself, but be smart)

Workout:

• kettlebell get-ups x 3 each side
• rest 1-3 minutes
• complete 4 rounds
• pull-ups (as many as you can do - cheat if you need to or do kettlebell single arm rows instead)
• rest 2-4 minutes
• complete 3 rounds
• push-ups (as many as you can do with strict form)
• rest 2-4 minutes
• complete 3 rounds
• kettlebell single arm presses (military style press) x 5 each side
• rest 3-5 minutes
• complete 3 rounds

Stretch

Check out this awsome circuit by Steve Maxwell

"burnin' off the mash potatoes"

The Best Training for Muscle Mass for Beginners

I strongly advise any beginner to get a seasoned lifter or trainer to show you the proper mechanics of each lift listed in this article, and I also strongly recommend stretching before and after EVERY workout.

This article provides great advice for beginners wishing to become MONSTERS: Muscle Mass for beginners