August 20, 2018

7 Pax for Plyo and Abs

Plyometric Circuit 3 rounds of : 6 exercises x 60″ (15″ rest) 1) Lunge w/front kick 2) Side to Side Jump Squats 3) Skaters 4) Single […]
August 13, 2018

PartnerWorkout

Warm-Up: Jumping jacks 10 IC, Imperial Walkers 10 IC, Hillbillies 10 IC, Run a lap The Thang: Paired up, (had 1 group of 3), 1 person […]
August 8, 2018

Four Corners with Ryan Gosling

For the warm-up we walked around the square to each corner and went over the directions.  We split off into 4 groups and each group chose […]
August 7, 2018

Playground

4 PAX did their thang this morning at the Playground. Conditions:  HOT and HUMID Welcome/Disclaimer   Warm-up Windmill 10 IC Imperial Walkers 10 IC Jumping Jacks […]
July 30, 2018

Triple Threat

Warm Up – Jumping Jack, Toy Soldiers, Imperial Walkers (IC), Arm Circles, Jog to end of parking lot   Sets of 12 – At the end […]
July 25, 2018

Jacks and abs

Warm up: 25 high knees, 25 butt kickers, 15 forward arm circles, 15 backward arm circles Workout: 100 Jumping Jacks (JJ) 60 Mountain Climbers 80 JJ […]
July 20, 2018

Monopoly

12 Pax at The Pound for a game of Monopoly, Jayhawk style!!  It was so much fun having a big group out there this morning.  Lets […]
July 18, 2018

Tour de France stage 11

8 Pax joined me at the Nest to celebrate Stage 11 of The Tour Warm up: JJ Arm swings front/back Through the legs Run a lap […]
July 16, 2018

A Red White and Blue HIIT

A Red, White and Blue HIIT Warm-up with arm circles, imperial walkers and hammie stretches Red is the hardest level 20-180 degree jump squats 20 decline […]
July 11, 2018

No Excuses Workout

Warmup  (1 minute each) High Knees Jumping Jacks Run In Place Jump Rope Skip in Place   Circuit 1  (Repeat 3 times and move to next […]
July 11, 2018

Playground Amrap

Warm Up 10 through the tunnels in cadence 10 imperial walkers in cadence 10 arm circles both ways   AMRAP workout- 5 mins of exercise 1 […]
July 9, 2018

Body Weight Tabata

Warm up: 10 Imperial walkers, 10 forward arm circles, 10 backward arm circles, short jog Tabata rounds: 20 seconds maximum effort, 10 seconds rest, complete each […]