This week you should regain that energy as all the sugar as left your body! Warm up with a 2-4 minute jog and some dynamic stretching (punter kicks, walking lunges, inch worms, etc). Try and push yourself on this one!

The Filthy Fifty – Home Version! 

50 Air Squats

50 Pushups

50 Reverse Lunges

50 Supermans

50 Mountain Climbers (R+L=1)

50  Situps

50 Broad Jumps

50 Tricep Drips

50 Burpees

50 Jumping Jacks – Xtra Style

*All reps must be completed before moving on to the next exercise*

*Complete this workout during Week 2 (by 9/17/2017) and post your time in the comments!*


Lying on your stomach with your arms out in front of you, squeeze your legs and butt and raise your upper and lower body off the ground while keeping your head in line with your spine. Slowly come down and repeat.

Broad Jumps

Start with you feet in an active stance. Bring your arms back and bend your knees and jump forward as those arms come forward. Try to get as far forward as you can and land with soft knees.

Tricep Dips

You can use anything from this that is 1-3 feet off the ground (couch, chair, etc). Sitting with your back to the support, place your hands behind you, fingers forward and lift your butt off the ground so your arms are extended straight. Bend those elbows back until the arms get to a 90 degree angle, then push back up to straight.

Jumping Jacks X-tra Style

Starting feet together and arms down, jump feet out as you raise your arms to your side and above your head. Then jump back together. Next you jump your feet out as your bring your arms straight forward, palms facing each other. This combined counts as ONE rep!