It's a long weekend for most people (thank you Memorial Day!) which means people get out of their good workout routines.

Well, this Memorial Day weekend, take some time from stuffing your face with cheeseburgers and steak and hot dogs and potato salad and more cheeseburgers drizzled with truffle oil and just a little bit of pepper and some caramelized onions and mushrooms sauteed in oil...mmmmmm....and do this Quick Workout Of the Day.  If you have time, do it two different days and try to do it faster than the previous workout.

Now get out there and crush some burgers and burpees!

QWOD for Memorial Day weekend, 2011

• Mountain climbers - 45 seconds (keep your bum low)
• Switching foot jabs - 45 seconds (In right fighting stance with right foot forward, jab with the right, then hop into left fighting stance with left foot forward and jab with the left.  Keep switching and punching)
• Two 30-second supermans
• 3-way single leg balance reach - 8 per leg (straight leg forward, side, back = 1 rep)
• Drink break for 45 seconds
• 15 burpees with GOOD PUSHUPS
• 1:45 forearm plank (don't let those hips drop)
• 23 single leg squats per leg (feel the burn baby!)
• 25 dips (raise a leg if you're feeling strong)
• Drink break for 45 seconds
• 30 prisoner squats with calf raises (hands behind head the whole time, hold that calf raise for 1 second)
• Bent over back flys- 1 minute (Go SLOW and squeeze those shoulder blades together.  Keep your back straight and look up the whole time)
• Opposite arm/opposite leg for 45 seconds per side
• 15 more burpees (yea baby!)

After yesterday's workout, you're probably a bit sore in the legs and arms.  All these bodyweight exercises are no joke, eh?  I urge you try today's Quick Workout Of the Day and stay fresh and limber and ready to go on Wednesday.  And try to get plenty of sleep tonight - you'll need to be well rested to do Wednesday's workout...


QWOD for Tuesday, May 24th

• 1 minute of jumping jacks
• 1 minute jogging in place
• 30 seconds of pushups
• 1 minute of wall squats
• 30 seconds of dips (on couch or edge of bed)
• 1 minute jump rope hops (just bounce off the ground)
• 1 minute of wall squats
• 1 minute of forearm plank (prone iso-abs)
• 30 seconds of pushups
  

If you've been sweating it out and putting in 100% at the Barefoot Benny Boot Camps, why not keep up that positive momentum and try a Quick Workout Of the Day!

Give this a workout a go with full intensity.  Boo yea!

QWOD for Saturday, May 21st

• 5 minutes of warm ups (jumping jacks, run in place, etc.)
• 1 minute cat/cow (on hands and knees, stick bum out and look up while arching back, then look down arching back in other direction, trying to get your bellybutton up to the sky)
  
• 30 squats jumps (keep your feet parallel and stick your bum out to get low)
• Max reps pushups, but cycle through wide hand width, regular hand width, then close hand width (thumbs should be touching) and then back out to wide width
• 23 fast air squats (again, make sure your feet stay parallel throughout.)
• 45 second side plank per side, lifting your top leg up every 5 seconds for a 2 second count
• 15 second supermans  - 3 times
• Hop on 1 leg for 45 seconds in a clockwise box formation (right, back, left, forward) - go opposite direction for other foot
• 3-way single leg balance reach (standing on one foot, bring leg slowly forward, side, and back.  Repeat 10 times per leg)  Your legs will be burning after those hops!  Concentrate on your balance.
  
• Burpee time!  20 burpees, the first 10 with pushups.

Part of the Jumpstart! Fitness Challenge is pushing your body to new limits and keeping it primed throughout the week.  While our bodies do need rest time to recover and recharge, these next three weeks are all about getting in the best shape you've ever been in!

I highly recommend doing these Quick Workouts Of the Day every Tuesday and Saturday or Sunday so you don't let your workout momentum fade.

Enough chitchat, let's sweat!

QWOD for Tuesday, May 17th:
-20 dips off the edge of your couch
-20 squat jumps (making sure your feet are parallel before each jump)
-1 minute of straight-arm plank to forearm planks (keep cycling through the whole time)
-30 standing shoulder presses holding soup cans or other light weights
-40 side lunges (20 per leg)
-12 side plank reach-unders SLOW per side

**Do this as fast as you can without taking any breaks.**