FxT Workout November 2nd 2020

10 Crossbody two handed swing to Back squat each side

12 Halo to Goblet squat

X 5

Then...
5 Overhead Squat each arm
5 Clean to Front Rack Squat Jump each side
20 Squat Swings

X 5

FxT Workout September 14th 2020

10-9-8-7-6-5-4-3-2-1

Trap Bar Deadlifts 

Ab Wheel 

Pull Ups 

FxT Workout September 11th 2020

Row 2000 meters

900 Jump Rope

77 Burpees 

FxT Workout September 9th 2020

20 Kettlebell Swings

10 Push Ups 

X 10

Then...

Tabata Planks

FxT Workout September 2nd 2020

5-4-3-2-1 Turkish Get Ups each side 

Then...

25 Kettlebell Swings 

10 Pull Ups 

X 5

Then...

1-2-3-4-5 Turkish Get Ups each side

FxT Workout August 31st 2020

Power Clean/Press/Hang Clean x 5

DLHP/Hang Power Clean/Front Squat x 5

Row 500 meters

X 5

FxT Workout August 28th 2020

30 seconds work, 15 seconds rest, 5 rounds:

Swings

Push Ups

American Swings 

Inchworms

Swing Flip Squats 

Belly Busters

Two Hand Squat Press 

Russian Twist 

30 seconds rest between rounds.

FxT Workout August 24 2020

30 seconds work, 15 seconds rest, five rounds:

Push Press

Alternating Reverse Lunges 

Push Up on Dumbbells

Suitcase Squat Jumps 

Plank on Dumbbells

Dumbbell Cleans 

FxT Workout August 19th 2020

12-11-10-9-8-7-6-5-4-3

Body Rows

Dips

10 calories on the Airdyne after each set

FxT Workout August 17th 2020

12-11-10-9-8-7-6-5-4-3

Muscle Snatch

Front Squat

Rollout

FxT Workout August 12th 2020

10-9-8-7-6-5-4-3-2-1

Dumbbell Inchworm

DB DLHP

DB Thruster

FxT Workout August 10th 2020

Tabata 1:

Squat Jumps

One minute rest

Tabata 2:

Push Ups

One minute rest

Tabata 3:

Russian Twists

One minute rest

Tabata 4:

Airdyne

One minute rest

Tabata 5:

Rower

Done.

FxT Workout July 27th 2020

12-11-10-9-8-7-6-5-4-3

Goblet Squat

Shooter's Push Up

American Swing

Then...

20 Russian Twists

10 Get Up Sit Ups

X 3

FxT Workout July13th 2020

10-9-8-7-6-5-4-3-2-1

DLHP

Hang Power Clean

Squat Press

Burpee

FxT Workout June 4th 2020

7 Hang Power Snatches

7 Overhead Squats

7 Snatch Grip High Pulls from below the knee 

7 Barbell Rollouts

X 7

FxT Workout June 3rd 2020

13-11-9-7-5-3-1

Kettlebell Snatches each side

Medicine Ball Slams

Kettlebell Lunge Chops each side

Burpees

FxT Workout June 1st 2020

6 Hang High Pulls

6 Hang Power Cleans

6 Push Presses

6 Front Squats

X 6

Then...

Row 1500 meters

FxT Workout May 28th 2020

6 Renegade Row Push Ups

6 Burpees

6 Dumbbell Cleans

6 Burpees 

6 Dumbbell Thrusters

6 Burpees

X 6

FxT Workout May 26th 2020

10-9-8-7-6-5-4-3-2-1Dumbbell DeadliftDumbbell DLHPDumbbell CleansDumbbell ThrustersRun 200 meters after each set

FxT Workout May 20th 2020

10 Kettlebell Snatches each side

15 Push Ups

8 Kettlebell Clean&Jerk each side

Row 500 meters

X 5

FxT Workout May 19th 2020

60 second Airdyne sprint

15 Kettlebell Swings 

60 second Airdyne sprint

15 Two Hand Squat Presses

60 second Airdyne sprint

15 Kettlebell Deadlifts 

X 4

FxT Workout May 13th 2020

Run 1/4 mile

12 Modified Pull Ups 

12 Burpees

X 5

Modified Pull Up examples:

FxT Workout May 12th 2020

50 High Knees

10 Plie' (wide stance) Squat Jumps 

50 High Knees

10 Inchworms

50 High Knees

10 Frog Sit Ups

X 5

FxT Workout May 11th 2020

5 Turkish Get Ups each side (w/dumbbell, kettlebell or anything that can be held safely over head)

11 Snatches each side ( 50% heavier than the weight above, if possible)

20 Burpees

X 5

Then...

Lunge Chops 

10-9-8-7-6-5-4-3-2-1 each side with as little rest as possible. 

FxT Workout May 7th 2020

10-9-8-7-6-5-4-3-2-1
Renegade Row Push Ups

Dumbbell Cleans

Press Jacks

Or...

12-11-10-9-8-7-6-5-4-3-2-1
Burpees

Standing Broad Jumps

Star Jumps

FxT Workout May 5th 2020

Part 1
 Stationary Bear Crawl 20 each side.

20 Push Ups
X 5

Part 2
Advanced Bird Dog, 10 each side

10 Hindu Push Ups

X 5

Part 3

Tabata: 

20 seconds Run in Place

10 seconds rest,

20 seconds Plank,

10 seconds rest,

20 seconds Burpees

10 secondds rest...

repeat the above sequence 4 times for a total of 12 rounds.

FxT Workout May 4th 2020

10 Overhead Reverse Lunges each leg (hold a weight overhead, reverse lunge with opposite side leg)

10 Half Get Ups each side
X 5
20 Overhead Walking (10 steps with the weight in one hand, then switch hands)
20 Russian Twists
X 5
Then...
Tabata Burpees, 10 rounds.

FxT Workout April 30th 2020

100-90-80-70-60-50-40-30-20-10

-Mountain Climbers 

-Plank (hold for the number of seconds)

-High Knees

20 Frog Sit Ups

FxT Workout April 29th 2020

Right Hand Farmer’s Walk 75 steps (Heavy Dumbbell, kettlebell, loaded backpack, 5 gallon water jug, etc)
15 Burpees
Left Hand Farmer’s Walk 75 steps
15 Burpees
X 5
Push through with as little rest as possible

FxT Workout April 28th 2020

10 Push Up to Side Plank

10 Star Jumps

X5

10 Hindu Push Ups

20 Jumping Jacks

X5

10 Inchworms w/Push Up

10 Tuck Jumps

X5

FxT Workout April 27th 2020

50-40-30-20-10

-Unweighted Walking Lunges

-Mountain Climbers each side 

-Swings (Kettlebell, dumbbell or whatever you can hold with two hands)

-Air Squats

FxT Workout April 24th 2020

8 Rounds

10 Dips or 20 Bench Dips

Run 200 meters (or 100 Mountain Climbers, 2 minutes on an elliptical or treadmill)

FxT Workout April 22nd 2020

15 Modified Pull Ups

10 Hand Towel Slides

X 5

5 Isometric Seated Rows (10 second hold, 1 second relax = one repetition)

10 Plank Rotations

X 5

Then...

15 Burpees, one minute rest X 5

FxT Workout April 21st 2020

21-18-15-12-9-6-3

Push Ups

Dumbbell Squat Press each side

Russian Twist each side

FxT Workout April 20th 2020

30 seconds work, 15 seconds rest:

Step Ups right leg 

Plank

Step Ups left leg

Plank

Hold a Deep Squat

Plank

Squat Jump 

Plank

Rest for one minute and repeat, five rounds total.

FxT Workout April 17th 2020

10 Bird Dog Push Ups

20 Side to Side Squat Jumps

X 5

20 Bench Dips with leg kick (10 right, 10 left)

60 Mountain Climbers 

X 5

10 Walk Back Burpees, 45 seconds rest

X 5

FxT Workout April 16 2020

4 Turkish Get Ups each side (Kettlebell, dumbbell, water jug, loaded backpack etc)

16 Standing Broad Jumps

20 Plank with alternating leg lift

20 One Hand Swings each side (Kettlebell, dumbbell, water jug, loaded backpack etc) 

X 5

FxT Workout April 14th 2020

Warm up

Two Rounds of:

20 Jumping Jack's 

15 Squats

10 Push Ups 

Workout

20 Alternating Reverse Lunges 

10 Rollouts (ab wheel, stability ball, skateboard, pair of roller blades can all be used for this one)

X 5

10 Squat Jumps with a pause at the bottom

Plank with 20 Alternating Knee Tucks

X 5

10 Single Leg Deadlifts (with a water jug, medicine ball, dumbbell, kettlebell etc)

40 Russian Twists with same weight used for deadlifts

X 5

FxT Workout April 13th 2020

10 Inchworms w/Push Up
Reverse Plank Hold for 30 seconds
Plank with Hip Dip, 10 dips per side
X 5
100 Mountain Climbers
10 Double Burpees (every burpee contains two push ups and two jumps)
X 5

FxT Workout April 9th 2020

Set a timer for 8 intervals of 20 seconds work, 10 seconds rest. Perform the following circuit 5 times with a one minute rest between circuits:

1. Hollow Hold

2. V-Sit Hold

3. Russian Twists ( no weight)

4. Side Plank right 

5. Side Plank left

6. Elbow Plank

7. Superman Hold

8. Burpess

FxT Workout April 8th 2020

Run 1/4 mile (or 600 meter row, 2 minute sprint on an elliptical, 90 seconds jump rope, 120 mountain climbers)

20 Push Ups 

20 Frog Sit Ups

20 Superman 

X 6

FxT Workout April 7th 2020

Five Rounds:

Five 3 Step Turkish Get Ups each side.

Run in place, every 10 steps do a Squat Thrust. That equals 1 rep. Do 10 reps.

FxT Workout April 6th 2020

With a single weight ( dumbbell,  kettlebell or....)

30 Overhead Walking Lunges (switch hands after 15 steps)

10 Inchworms 

X 5

Then...

10-9-8-7-6-5-4-3-2-1

Dumbell Snatches each side

Squat Jumps

FxT Workout April 3rd 2020

2-4-6-8-10-12-14-16-18-20 

Bulgarian Squats each leg

Bench Dips

Burpees

FxT Workout April 2nd 2020

Set a timer for 30 minutes. Grab a bulky, moderately heavy, preferably awkward object such as a bag of dog food, or a loaded plastic tote. Walk 50 steps with it around the yard, or around the house. Set it down and do 10 Push Ups and 20 unweighted squats. Repeat this cycle as many times as possible in the 30 minute period. 

FxT Workout April 1st 2020

Dumbbell, Kettlebell or whatever's handy:
10-9-8-7-6-5-4-3-2-1
Squat Press each side
Inchworm w/Push Up
One Hand Swing each side

FxT Workout March 31st 2020

30 seconds work, 15 seconds rest. Each part to be done continuously. Rest one minute between parts.

Part One 

Plank on hands

Plank on Elbows

Mountain Climbers 

X 4

Part Two 

Spiderman Plank (knee up on the right side)

Spiderman Plank (knee up on the left side)

Star Jumps 

X 4

Part Three

Hollow Hold

Superman Hold 

Jumping Jacks

X 4

FxT Workout March 30th 3020

Using a kettlebell, dumbbell, water jug or any weighted you can hold with one hand:

10 One hand swing each side

10 Goblet Squats

10 Push Ups
X 10

FxT Workout March 27th 2020

If you have stairs:

Run up and down once + 1 Burpee

Run up and down twice + 2 Burpees 

Keep going until you reach 10, resting as little as possible. 

If you don't have stairs:

Mark off 30 feet.

Run bsck and forth once + 1 Burpee

Run back and forth twice + 2 Burpees

Keep going until you reach 10, resting as little as possible. 

FxT Workout March 26th 2020

10 Hindu Push Ups

Hold the bottom position of a squat for 30 seconds

X 5

10 Modified Pull Ups 

10 Reverse Hyperextensions

X 5
Tabata High Knees, 10 rounds.

FxT Workout March 25th 2020

Part One*

1-2-3-4-5 Turkish Get Ups each side. 

Part Two*

8 Squat Press each side 

8 Lunge Chops each side

30 Russian Twists 

X 5

Part Three*

5-4-3-2-1 Turkish Get Ups each side

*If you don't have a kettlebell or dumbbell use any appropriately weighted object that you can safely hold overhead with one hand.

FxT Workout March 24th 2020

30 seconds work, 15 seconds rest.

One minute break between rounds.

Five rounds.

Plank

Mountain Climbers

Alternating Lateral Lunges

Jumping Jack's 

Alternating Reverse Lunges 

Hollow Hold 

FxT Workout March 23rd 2020

Five Rounds of the Following

5 Bodyweight Squats

5 Push Ups

5 Squat Jumps

5 Burpees

X 3

150 Jump Rope

And yes, this does mean that you do the squats, push ups, squat jumps and burpees three times each round and 150 jump rope each round

FxT Workout March 20th 2020

You will be doing four Tabatas, each consisting of 8 rounds of 20 seconds work, 10 seconds rest. One minute break between each Tabata. 

Tabata One: Push Ups. Knee pushups are fine if necessary.

Tabata Two: Air Squats

Tabata Three: Elbow Plank

Tabata Four: Mountain Climbers. 

Remember, a properly executed Tabata should bring you close to failure. Which means you should be doing as many reps as possible each interval, without sacrificing form. If you need a timer, there are literally dozens available in the App Store and Play Store. 

FxT Workout March 18th 2020

30 Walking Lunges 

15 Modified Pull Ups 

10 Plank Rotations

10 Advanced Bird Dogs

15 Burpees

Run 200 meters

X 5

FxT Workout March 17th 2020

50-50-50-50-50 High Knees

4-8-12-16-20 Push Ups

4-8-12-16-20 Squat Thrusts

10-10-10-10-10 Inchworms

Then...

Tabata Squats, 10 rounds

FxT Workout March 16th 2020

For those who are social distancing this weeks workouts will be home workout friendly.

10-9-8-7-6-5-4-3-2-1

Reverse Lunges each leg 

Side Lunges each leg

Squat Jumps 

Then...

50 Mountain Climbers 

30 second Hollow Hold

30 second Elbow Plank

30 second Supetman Hold

X 5

FxT Workout March 13th 2020

12-11-10-9-8-7-6-5-4-3

Pull Ups

Dips

American Swings 

FxT Workout March 12th 2020

8 Trap Bar Deadlifts 

12 Burpees

X 8

FxT Workout March 10th 2020

4 Turkish Get Ups right side

8 Half Get Ups right side

4 Seated Presses right side

4 Turkish Get Ups left side

8 Half Get Ups left side

4 Seated Presses

15 Snatches each side 

X 5

FxT Workout March 9th 2020

6 Hang High Pulls

6 Hang Cleans 

6 Alternating Reverse Lunges

6 Push Presses

6 Front Squats 

6 Deadlift High Pulls 

X 6

FxT Workout March 6th 2020

12 Dumbbell Bench Presses 

12 Modified Pull Ups 

12 Arnold Presses 

12 Bent Rows 

Run to the fence and back

X 6

FxT Workout March 5th 2020

21-19-17-15-13-11-9-7-5-3 Squat Press

Row 250 meters after each set 

FxT Workout March 4th 2020

20 Swings, 10 Suitcase Lifts, Farmer's Walk up and down the stairs. 

X 10

FxT Workout March 3rd 2020

10-9-8-7-6-5-4-3-2-1 Pull Ups

20-18-16-14-12-10-8-6-4-2 Push Ups

30-27-24-21-18-15-12-9-6-3 Swings

FxT Workout March 2nd 2020

Step ups 20-18-16-14-12-10-8-6-4-2

Inchworms 10-9-8-7-6-5-4-3-2-1

Jump Rope 100 reps

FxT Workout January 24th 2020

5 Overhead Squats

9 Snatch Grip Deadlift High Pulls

5 Hang Power Snatches

9 Burpees

X 7

FxT Workout January 23rd 2020

12-11-10-9-8-7-6-5-4-3 

Push Press

Dumbbell Clean

5 Renegade Rows each side 

FxT Workout January 22nd 2020

5 Halos each way

5 Slingshots each way

5 Low Slingshots each way

5 High-Low Slingshots each way

10 Figure 8’s w/Hold

10 One Hand Swings/10 Reverse Lunge Swings each way 

Swing/High Pull each side x 10

10 Snatches each side

X 5

FxT Workout January 21st 2020

12 Pull Ups 

20 Wall Ball 

X 5

12 Seated Rows

12 Burpees

X 5

12 Barbell High Pulls 

20 Slams

X 5

FxT Workout January 16th 2020

5 Arm Bars

5 Half Get Ups

5 Turkish Get Ups 

5 Windmills

10 Lunge Chops

All on the right, then all on the left

X 5

FxT Workout January 13th 2020

10-9-8-7-6-5-4-3-2-1

DB Bench Press

Inchworm

Row 300 meters after each set. 

FxT Workout January 9th 2020

12-11-10-9-8-7-6-5-4-3

Trap Bar Deadlifts

Weighted Back Extensions 

100 Jump Rope after each set

FxT Workout January 3rd 2020

Row 500 Meters

25-20-15-10-5 Burpees

January Challenge 2020

Starting January 3rd  we will be doing a 4 week rowing challenge.  Each week will have a target number of required meters rowed on the Concept 2 rower. It goes as follows:

January 3rd-January 9th row a total of 9000 meters.

January 10th-January 16th row a total of 15000 meters

January 17th-January 23rd row a total of 21000 meters

January 24th-January 30th row a total of 27000 meters.

Have fun!!!