Entries by JPopAdmin


Equipment needed: Jump rope TABATA 20 seconds of work, 10 seconds of rest alternate working sets between jumping rope (any style) and plank toe touches video Perform 16 rounds (8 min total time, 8 rounds of each movement)

The P Word

Protein. We can’t seem to escape it. Marketing and food companies have latched onto it like El Dorado. They tout their goods with the promise of lean bodies, reduced hunger, and athletic prowess. But you’re smart. You know that the goal of marketing is to sell you something. You know protein is important, but how […]


Equipment needed: Sturdy chair 3 Rounds: 1 min step ups on chair alternating legs *Pro-Tip- try not to use the foot on the floor to help you get up on the chair. Think about pulling the     heel that’s on the chair toward you and into the floor to activate your glutes and hamstrings […]


You’re going to need a broom for this one. 5 rounds for time: 20 broomstick thrusters 40 side jumps over the broomstick


Equipment needed: dumbbell 10-20# 10-9-8-7-6-5-4-3-2-1 Dumbbell snatch Video Wall jumps Video (Do ten of each movement, 9 of each, 8 of each, etc…)


10 min At the start of each minute perform 6 burpees 10 jump squats Rest the remainder of the minute Then: Max plank hold


Equipment needed: pull up bar Put a chair under the pull up bar for your feet. Use your arms as much as possible, and let your legs make up the difference. 5 pull-ups with slow descents 5 push-ups- also slow- elbows in close to the body Repeat this until you cannot perform 5 reps with […]


50 hip bridges (lie on the floor with your knees bent, press into your feet, and lift your hips as high as you can by squeezing your butt) 50 squats 50 lunges 50 hip bridges