It's week two of the Jumpstart! Fitness Challenge, and you're just beginning to get used to the tush whoopings.  Don't get frustrated if you're sore, and don't feel bad if you can count your max rep pushups on one hand.

Keep pushing, keep sweating, and keep doing these Quick Workouts Of the Day!

QWOD for Tuesday, June 28th 2011

Complete three rounds as fast as possible of:

• 100 mountain climbers
  
• 25 pushups
• 100 jumping jacks
  
• 30 dips

**Please post your times in the comments section below**

Get pumped, get ripped, get sweaty, get your Quick Workout Of the Day on!  Have a great weekend!

QWOD for June 25th, 2011

• 50 biceps curls with gallon water jugs or soup cans or up to 5-10lb dumbells.  Do 25 standing on your right foot, 25 on the left
• Plank for 1:23 - keep those arms like railroad track, back flat, glutes squeezed.  If 1:23 is too easy, switch off raining a leg every 10 seconds for the whole time)
  
• Single leg squats - 25 per leg (I'm not going to lie, this will burn!)
  
• 40 shoulder presses (holding the weights in each hand, press the weights overhead, 20 on right leg, 20 on left leg)
• 6 supermans with 10 second holds
• 23 dips on the edge of the couch/chair/bed - keep one leg raised to increase difficulty
• 1:23 jumping jacks
• 20 pick-it-up, put-it-on-the-shelf (aka diagonal squat lifts) per side (Standing in a squat position, pick up a 5-10lb weight by your right foot, bring it up and to an imaginary shelf on the upper left of your head, and then bring it back down back to the right.  That is 1 rep.  Do 20 per side.)
  
• 16 burpees (keep good form on those pushups, and jump nice and high)

Well helloooooooooooo Tuesday!  I don't think Tuesday gets any respect.  It's lost between the dread of Monday and the 50-50 outlook of Humpday.  Well, today Tuesday will be given a Quick Workout Of the Day, aka QWOD.

Enjoy your burpees!

QWOD for Tuesday, June 21st

• With no rest, do the following as fast as possible:
  
• 1 minute of jumping jacks
• 10 burpees with pushups
• 10 burpees with rear leg lifts (no pushups)
• 10 burpees diamond pushups
• 10 burpees with jump knee tucks (no pushups)
• 10 burpees with sumo squat jump throughs, 5 with pushups, 5 without (When hopping your legs forward, hop extra hard so your feet go to the outside of your hands, landing in a sumo squat.  Continue the burpee by jumping up from there.)
  

The Wall Street Journal had a great article today about a guy who works out in Central Park sans equipment, opting for a more natural workout using the park's surroundings.  Sound familiar?

More specifically, Mr. Taylor of the article does a MovNat inspired workout, inspired by the founder Erwan Le Corre.  I got to meet Mr. Le Corre last year at an impromptu barefoot running session in the middle of the Brooklyn Bridge.  I remember a small group of us running around the Bridge without shirts on, attracting the attention of tourists and locals alike.  It was badass, if you ask me.

MovNat uses nature as your gym.  Trees become ladders.  Branches become pullup bars.  Rocks become medicine balls.  And on and on.  I'd love to go to a MovNat clinic, but it comes with a steep price tag (plus, I could never ditch my loyal boot campers for a whole week!)

Anyhoo, the article talks about Mr. Taylor's typical workouts, and it also discusses various minimalist shoe options, like Vibram Five Fingers and the New Balance Minimus.  I wish the author had done more research and excluded the Nike Free and the Reebok RealFlex.  Both of those shoes have a high heel drop and are not flexible by minimalist standards.

If you're looking to get in awesome shape outdoors and use Central Park as your gym, try a Barefoot Benny Boot Camp today!