Tag Archives: strength training

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!




Strength Training For Runners

Most runners want to avoid strength training.

The number one reason being they feel it will make them “bulky”.  This is isn’t true.

Not only will strength training not make you bulky, if anything it will make you leaner.

(Muscle takes up less space then fat and takes more calories to maintain.  If you strength train, if anything you will become leaner and more toned.  You all know what that “skinny fat” runner looks like.  Don’t let that be you!)

What are some benefits of strength training?

  • Stability from the hips down to help protect your knees
  • Better posture (both for running and every day life!)
  • Enhanced power and force development (Think getting up those hills faster!)
  • Better balance, stability, and coordination
  • Variation in training (give the body a different stimulus so all workouts are more effective!)
  • Better arm swing (did you know your arms help counter balance the motion of your legs, therefore if you have strong arms you can work to keep your form maintained when fatigue sets in.)
  • Strong legs help tired joints.  The stronger you are the less past damage affects you!
  • Strength training works against the damage you do sitting all day! (Think Perkier Behinds!)

The benefits go on and on, but that’s just it; THERE ARE COUNTLESS BENEFITS!  So hit your strength days! 🙂