Category Archives: Full Workouts

cross fit style workout

Waterfall Workout (cross fit style workout) – Dynamax Ball Style

cross fit style workout

All you need for this cross fit style workout workout is a Dynamax Ball!

Pyramid Workouts work by doing 10 reps of everything 1x through.  Then 9, 8, etc. and so on until you hit 1 rep of each exercise.

1.  Ball Squats:  Squat all the way down until your bottom touches the ball

2. Ball Slams:  Bring the ball over head.  Slam it down.  Work to catch it on it’s bounce to conserve energy!

3.  Burpees: Place the ball on the floor.  Jump out into a push up position.  Touch your chest to the ball.  Stand back up and place the ball over your head.  Make sure your chest touches the ball teach time.

4.  Sit Up To Stand Up:  Lay down on the floor with the ball over your head.  Pull the ball over your body past your feet, rocking up onto your heels.  Stand up and press the ball over head.

5.  Squat to Press:  Squat down until your elbows touch your knees.  Stand up and press the ball over your head.

6.  Medball Slams:  Sit down, knees bent heels on the floor.  Lean back 45 degrees and slam ball side to side bringing the ball over your head between slams.  (10 reps to each side)

7.   Push Ups:  Do 10 push ups with one hand on the ball and 10 with the other hand on the ball.  Travel over the ball between each and every push up.

Time yourself and record your time below!


booty blasting arm toning workout

10 Min Booty Blasting Arm Toning Workout


Get your workout in with this 10 min cross fit style Booty Blasting Arm Toning Workout!

It’s quick and sure to boost your metabolism so you burn calories the rest of the day!


booty blasting arm toning workout

How many reps can you get total in 10 min?  Comment Below!


strength workout for runners

5 min Strength Workout for Runners

Check out this video for 5 min Strength Workout for Runners designed to work the entire body and strengthen to prevent injury!

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15 min workout every runner should do

The 15 min Workout Every Runner Should Do


15 min workout every runner should do

Who has the best legs? How do you think they got them?

Hi Runners!

We all know we need to Strength Train.

Here is a 15 min workout every runner should do 2x a week!

Here’s how a Pyramid workout works:

You do one cycle through doing 10 reps of each exercise, unless otherwise specified.  After you complete a cycle you repeat the exercises 9x, then 8x, until you hit 1 rep of each exercise.  Time yourself!  Look for improvement!  But Always do the reps to the best of your ability working to keep you core tight!!!



The only Equipment you’ll need are


Mini Bands

Time yourself!  Post your time below!  It’s always fun to challenge yourself off the road!




pyramid workout

Pyramid Workout: Booty Kicker!

Pyramid Workout: Booty Kicker

pyramid workout



Here’s how this  pyramid workout works:  Do each exercise 10x through.  Then Sprint 50m, jog back and do 9 reps.  Sprint, jog, 8 reps.  So on and so forth until you do 1 rep of every exercise.

Post your time below!

Have a great workout!

Rainy Day Pyramid Workout


As it starts to get cold and rainy, even the toughest runners sometime feel like staying inside.  Or if you just can’t make

it to the gym and need to get your workout in for the day try this one.  All you need is a Mini Band and a set of Weights.   (Any size will work,  use what you have!)

Pyramid workouts work by starting with reps of 10 of each exercise 1x through.  Then you do 9 reps 1x through, then 8, 7, 6, and so on til you only have 1 rep to do of each exercise.

Work to do reps as quick as possible, but with the best form!

Post your time below!  Then you have a record in case you ever want to try it again!


This one kills the shoulders!!


Post your time below:


pyramid workout

Pyramid Workout

pyramid workout

Pyramid Workout Work by Doing 10 Reps of everything 1x through.  Then 9, 8, etc. and so on until you hit 1 rep of each exercise (Only do 1 dash per round!)

How fast did you complete the workout?


Deck of Cards Workout Abbreviated Version

workoutDeck of Cards Workout:

A couple weeks ago we did the 52 minute deck of cards workout. This week’s workout is the quickened version. It works similar, but instead of having 13 exercises you only have 4, one for each suit and instead of doing 1 min of each exercise, you do the number of reps on the card. You can pick whatever exercises you want, but here is what I recommend:

Clubs – Squat Jumps
Spades – Lunges
Diamonds – V-Ups
Aces=1 rep, 2-10 self explanatory, Jacks=11, Queens=12, and Kings=13!

Get to it!

How long did it take you to get through the deck?

Arms and squats workout


Arms and Squats Workout


Warmup Jog for 5 min min to warm up and lubricate your knees

Pyramid Scheme Workout

Get to it!


Deck of Cards Workout


Ever have those days where you know you need to workout, but you don’t have the mental capacity to stick to one exercise?  Those are the days to whip out a deck of cards and do the Card Deck Workout!

Set a 1 min timer.  Every time the timer buzzes, turn over a card and then do the exercise assigned to the card.  You can create you own rules, but here are some I suggest:

2:  Jumping Jacks

3:  Pushups

4.  Squats

5.  Lunges

6.  Tricep Dips

7.  Plank

8.  Bicycle Crunches

9.  Split Jumps

10.  Russian Twists

J.  Sit ups

Q.  V-ups

K.  Squat jumps

A.  Burpees

If you only have a half an hour set your timer for 30 seconds, but you’re not done with your workout til the deck runs out!