Doing the same routine day in and day out can become boring. Let me help you get rid of that boredom by providing a new routine or challenge every week. I’ll even deliver it to your inbox, if you subscribe to my weekly challenge mailing list!
Routines and challenges will vary depending on what I’m currently up to or thinking about. Ab challenges will be frequent and often due to core stability leading to a happy and healthy body. Hip and glute challenges will pop up when I have running on the brain, as stronger hips and glutes help reduce lower body issues.
If I’m on a mud run or conditioning kick you’ll probably see some tabata or extended length routines pop up. Strength training routines will pop up from time to time as well, but will require some gear, a home gym, or a gym membership.
Please consult with a physician before beginning any exercise program and speak with a trained professional if you’re unsure of how to perform any of the movements I mention. Videos have been added for most of these routines to show the concepts behind them, but may not have all the information necessary to perform an exercise to its fullest potential.
Also, feel free to replace certain exercises with other exercises if you can’t quite do the variation listed. A standard plank is a totally acceptable replacement for a 1 arm 1 leg plank for example.
Have fun!
We’re rolling back the clock to the 11 minute ab program, tossing in some 5-ish minute medicine ball abs routines and bringing back in the side planks to get those side abs working. The modifications came about for two reasons – one being that my current SFG instructor found some Read more…
Who has 11 minutes to work their abs? Not me, so I upped the intensity and cut the duration. Presenting 5-ish minute medicine ball abs. Grab your timer, set it for 30 seconds of work with 10 seconds of rest for 8 rounds (so it’s half the 11 minute routines.) Read more…
Remember 11 minute abs? This is 11 minute abs with weight added to the routine. 6 out of 8 of these exercises you can perform with a medicine ball in place of a kettlebell. Please choose a weight that is appropriate for you. If you haven’t used weights before start Read more…
Welcome to 11 minute Hips and Glutes Volume 4. Today’s routine is going to require either a bench / box if you’re in a gym or a couch / ottoman if you’re in your house. Same rules apply, 2 rounds, 8 exercises, 30 seconds of work with 10 seconds of Read more…
Welcome to version 5 of the 11 minute abs series. As usual we’re running with 2 rounds, 8 exercises, 30 seconds of work with 10 seconds of rest. The 11 minute ab (as well as glutes and hips) programs are designed to not give you enough time to think about Read more…
Let’s get right into the 11 minute hips and glutes volume 3 workout. 30 seconds of work, 10 seconds of rest, 8 exercises, 2 rounds. Sumo Squat This is a wider version of a squat. Your feet are going to be farther than should width apart and your feet are Read more…
It’s time for another 11 minute hips and glutes routine to keep you from getting too stagnant or bored with the previous routine. I highly suggest working on your lower body if you spend a good portion of your day sitting. Muscles start getting themselves out of balance while in Read more…
I’m a fan of my 11 minute protocol. With each round you can fatigue then the bell gets you going again. I try to shift up the variety on which parts of the abs we’re hitting with each exercise that way we’re not overworking one area and totally neglecting another. Read more…
Guess which muscle groups are the most neglected by office dwellers, those getting back into fitness, and even those who have been exercising for a long time? It’s the hips and the glutes. Your gluteus maximus is your largest muscle as well as one of the strongest. If you have Read more…
I promise next week’s weekly challenge will not be ab related as this is 3 weeks in a row with an ab challenge. I’ll continue putting together ab challenges once or twice a month, but will throw some other stuff in just to keep it interesting. So here it is, Read more…