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.)
  

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.**

My kickbutt client Courtney passed along the gospel of Barefoot Benny Boot Camps to a friend of hers who runs a blog called "Only For Today."  The blog gives a shoutout to Barefoot Benny in a post devoted to getting out and embracing the upcoming spring weather.

The blog is pretty sweet and has some cool ideas, so go ahead and check it out!

I recently checked out an article from Outside Online magazine about one man's firsthand account of Erwan LeCorre's MovNat course.  MovNat is an outdoor fitness program that teaches you how to functionally move in the real world, completely different than confined movements most people do in a gym.  While Barefoot Benny Boot Camps are awesome (I spit at modesty in the face), Erwan's MovNat retreats sound extremely fun and badass.  As a gift to myself I oneday want to attend a week long course, just to see how tough I really am (I'd like to think my chest hair makes me hardcore!)

I had the opportunity earlier this year to meet Erwan at a barefoot running clinic on the Brooklyn Bridge, and he definitely knows what he's talking about when it comes to primal fitness.

Have an awesome new year, and I hope to see you out at a Barefoot Benny Boot Camp in 2011!

If you're not ready for today's QWOD, then you're not ready to look hot!  Today's Quick Workout Of the Day is all about your bum and your back, so get ready for the burn!

QWOD for Thursday, November 18th

• Opposite arm/opposite leg with bent knee leg lifts - 15 per leg (squeeze your glute as you raise your bent rear leg)
• 20 super-slow bent over back flys (no need for weight, just use isometrics to squeeze the shoulderblades together)
• 50 air squats, with jumps every 5 reps (squeeze those glutes on the way up)
• 20 triceps dips with good form
• 5 SLOW single leg squats per side
• 20 good mornings (with straight legs, bend over until your back is parallel to the ground, but be sire to look up the whole time and not arch your back - very important!)
• Opposite arm/opposite leg, with right arm straight out and left leg out tot he left.  Hold for 20 seconds, then switcharm/leg.  Repeat 3 times.
  

It may be raining outside, but that's no excite to not work out.  Grab some light weights and do this Quick Workout Of the Day!

QWOD for Wednesday, October 27th

• 20 seconds of jump squats
• 45 seconds of jumping jacks
• 10 burpees without pushups
• 20 single leg squats per leg
  
• Pushup-->Sideplank on right side-->Pushup-->Sideplank on left side...keep repeating until you've done 15 pushups
• 50 air squats on edge of bed/couch (butt should graze bed/couch and then come back up)
• 30 biceps curls with light weights (gallon of water, cans of soup, etc.)
• 22 dips on the edge of a bed
• Angled body plank off edge of bed/couch for 45 seconds
• 3 reps of bridges (hips up) with 20 second holds
• 15 burpees with pushups