Weekend Warrior Workout: The SMOKER!

Hello Weekend WARRIORS!!!

This was this mornings workout at Boot Camp, and it was a KILLER workout!  So….. I’ve decided to make it this weeks Weekend Warrior Workout!

We call this one “The Smoker!” It’s a little bit longer than the other workouts we have posted, but will be WELL WORTH the extra effort :-)

So, let’s get started….

Warm up: make sure to warm up really well with 5-10 minutes of a light jog and stretching

Today’s Weekend Warrior Rules:  Complete this ENTIRE workout at one time in their best time possible.  Drink water and rest when needed because there are no designated rest periods bwaahahaha!!!

  • ¼ mile run
  • 50 Lunges (25/side)
  • ¼ mile run
  • 50 Dips
  • ¼ mile run
  • 50 Rows (25/side) 
  • ¼ mile run
  • 50 squats
  • ¼ mile run
  • 50 Bicep Curls 
  • ¼ mile run
  • 50 Mountain Climbers (50/side)
  • ¼ mile run
  • 50 Lunges (25/side)
  • ¼ mile run

Cool Down & Stretch: (5-10 minutes)

Enjoy and don’t forget to post your time below!!!

Melanie A. DESTROYED the workout this morning with 29:31…very IMPRESSIVE!  

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1 Comment

  • Ralph K

    Reply Reply May 12, 2012

    Completed this morning at Blue Jacket Park in 27:55, used 15lb weights for rows and curls. Thanks Alicia!

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