By Jason, on May 14th, 2012
OK this weeks challenge is slightly different, we have three groupings of exercises! You can’t move on to the next one without finishing the first one. So tie the shoes tight and gett’r done!
3 sets
Side Shuffle – 60secs/side; on a treadmill at 15% incline and 2.4mph you will be doing a side shuffle, if you have never done this before practice first. Be sure to not to cross your feet. Clap Pushups – 10; from your feet or knees explosively pushup so you can clap your hands while airborne. One Arm Clean and Press – 5/side; this is one of those exercises you can’t really teach with just words, it’s essentially three movements; a deadlift, an upright row and a pushpress. I strongly suggest you come to Monday’s Dirty Drop-in to learn this exercise. This is one of those ones that takes a lot of practice and . . . → Read More: Weekly Challenge May 14.2012
By Jason, on May 8th, 2012
3x Through as quick as you can and remember to post your time up on Twitter and Facebook;
Run 90 seconds; treadmill or whatever just get out and giv’r for 90 seconds Box Hops – 10; find a box about 18 inches tall and jump onto it with two feet, remember to have full extension at the top (this means stand up on top of the box). If this is too challenging try doing a step up instead Run 75 seconds; A 75 second giv’r session Clap Pushups – 10; From the toes or knees, you’re going to do a pushup and clap your hands while airborne. Remember to get them back down quickly… gravity always wins this battle. Run 60 seconds; less time but more gusto on this 60 second run Pullups – 6; find a chin up bar and we’re looking for 6 pullups, remember a pullup . . . → Read More: Weekly Challenge May 8.2012
By Jason, on May 2nd, 2012 I love my GoPro… Check out me doing the Weekly Challenge this week. This is at real speed to… I whizzed through it! Wink
By Jason, on April 29th, 2012 See how quickly you can hammer out this weekly challenge… another type of burpie? Does it ever end… NOPE!
3x Through
Sprint – 30 seconds Pushups – 20 Pullups – 6 Sprint – 20 seconds One arm clean and press – 8 Box Hop Burpies – 10 Sprint – 10 seconds 10-2′s – 15 Up/Down Planks – 1o Sprint – 6 seconds Burpies – 5
Remember to check out the past challenges here. And don’t forget to post your best time on Facebook and Twitter, and if you haven’t already liked Aspire Fitness and Dirty Donkey on Facebook… come on, get on it!
By Jason, on April 24th, 2012 I know I know, I’m a day late with this. But I have a good excuse… my dog ate my homework. Has that ever really worked? OK truth is we just got a new desktop here and I hadn’t yet installed photoshop and couldn’t find it until late last night. So low and behold I came in early and pounded it out. Take a peak at this, a little different format, 4 parts to do. Remember the goal is speed, be quick and be strong. Don’t forget to post your time on Aspire’s Facebook page this is about bragging rights people!
Sweet pic by Kelly Morton… http://www.kellymortonphotography.com/ this guy has skills that pay the bills… chicks dig guys with skills.
3 sets | Churpies to Hanging Toe Touch – 5 & Spring – 6 seconds
3 sets | Pushups – 20 & . . . → Read More: Weekly Challenge April 23.2012
|
|
