Fitness

 There are three things that I contribute to the fact that I am still here today despite all I have been through.  They are:

1. God
2. Physical Fitness
3. Mental Toughness (Developed through Physical Fitness)

Found here are some of my favorite Workout Challenges that I perform on a regular basis that challenges my Grit, Strength and Mental Fortitude.  I want to give you these workouts for free as my way of helping you achieve mental toughness and physical fitness.  Bookmark and Refer to this page often for updates and new workout challenges. 😀

For a more personalized program, please reach out to me in The Salvation Strength Mentorship.

Workout 001 - Hamburger Hill

Pretty simple here - find a Hill nearby and Sprint to the top as fast as you can.  When you reach the top, walk back down (this is your rest time) and repeat for rounds or time.

Add to this workout by including bodyweight exercises such as pushups and squats.

Workout 002 - Crossfit FRAN

Complete DB or Barbell Thrusters followed by Pull-Ups for Time.

First Round 21 Reps

Second Round 15 Reps

Final Round 9 Reps

Workout 003 - Death By Kettle-Bell 

On Each Minute, perform 1 Kettle-bell Swing for the minute you are on.

Round 1 - First Minute - 1 Rep

Round 2 - Second Minute - 2 Reps

Round 3 - Third Minute - 3 Reps

And so you - The remainder of the minute is your rest time.  Workout ends when you can no longer complete the amount of reps for the time that you're on or when you tap out.  My personal best has been 16 rounds with a 100lb KB 

NOTE: You can literally do Death By ____  with any exercise: Pushups, Squats, Bench Press, Burpees, Etc - get creative

Workout 004 - Strongman Carry Medley

Set your clock for EMO3 - This means you'll have three minutes to complete each round.  The remainder of the time is your rest time.  Set up your implements staggered 40 feet away from one another and complete this routine for 3-8 Rounds.

A. Sandbag Carry (50 - 100% of your bodyweight) - 40 Feet

B. Famers Carry (25 - 50% of your Max Deadlift per hand) - 40 Feet

For added challenge - set up the implements side by side and add a sprint of 40 feet.

Workout 005 - Sled Pull / Push

Set your clock for 24 Minutes.

Attach a 20 - 60 foot Rope to an empty Rogue Sled

Bring the Sled towards you with the rope using hand over hand pull.  Once the sled has reach your feet, push it back to the starting line. Add weight on each round until you've reached your max limit and repeat until time is up.  Record how many rounds and how much weight you worked up to in 24 minute time cap.

Men - Add 45 pound plate to each round

Women - Add 25 pound plate to each round

Workout 006 - Burpees Suck

Set your Tabata Timer for 20 seconds of work, 10 seconds of rest and move through this list for 8 rounds.  Try not to take any additional rest and complete as many reps as you can per drill.

1. Burpees
2. Squats
3. Pushups
4. Mountain Climbers
5. Burpees
6. Squat Hops
7. Shoulder Taps
8. Plank

Workout 007 - James Bond -Die Another Day

EMO5 - Set Your Clock for 5 Minute Rounds.  Complete each exercise using weight that will challenge you for the reps prescribed.  Complete the 5 exercises within time allotted.  Time left over is your rest time before the next round begins.  Complete 3 - 8 Rounds total.

1. Barbell Front Squat - 4
2. Trap Bar Deadlift - 4
3. Trap Bar Farmers Carry - 40 Feet
4. Pushups - 10

Workout 008 - Helen

3 Rounds for Time

1. 400m Run
2. 21 KB Swings
3. 12 Pull-Ups

Workout - 009 - Fit To Fight

Start with a 1 Mile Run

EMO5 - Set Your Clock for 5 Minute Rounds.  Complete each exercise using weight that will challenge you for the reps prescribed.  Complete the 3 exercises within time allotted.  Time left over is your rest time before the next round begins.  Complete 6 Rounds total.

1. Flat DB Press - 5-8 Reps
2. Double DB Row - 5 - 8 Reps
3. Sandbag Over Shoulder + Burpee - 5 Reps

Finish the workout with another 1 Mile Run

Workout - 010 - Rocky Balboa

Start With Heavy Bag Training - :30 seconds on / :30 seconds rest for 20 Minutes Total

Follow Up With 10 - 20 Minute AMRAP of 

• Jump Rope - 50
• Pull-Ups - 3-5
• Push-Ups - 10-20
• Bicycle Crunch - 10-20
• Repeat 10-20 Minute AMRAP

Workout - 011 - The 3 Amigos

Don't let the name fool you.. this Deadly Trio is a quick yet vicious workout.

EMO3 - Set Your Clock for 3 Minute Rounds.  Complete each exercise using weight that will challenge you for the reps prescribed.  Complete the 3 exercises within time allotted.  Time left over is your rest time before the next round begins.  Complete 5 Rounds total.

1. Deadlift - 3
2. Slow Count Pushups - 10
3. KB Swing - 10