Today’s MONSTER Monday workout is dedicated to the most amazing Brown Dog I have ever, and will ever know- dear Chloe.  She left us for doggie heaven this weekend, and my mission is to always channel her spirit and good energy into my workouts.  She LOVEDDDDD to go for walks, run, play, fetch her Frisbee, and did so every chance she got.  She was loving and sweet to everyone, and was the best companion I could ask for.

This workout is named after her, taking her name and turning it into an acronym that I will always try and live by:

Channel
Her
Life
Of
Energy

TRY it out, and post a comment/pic below, Facebook, Twitter or Instagram with #MonsterMonday and let me know how you did!

MONSTER Monday Workout 3.3.14: C.H.L.O.E. 

Warmup
5 inchworms
10 lateral lunges
20 hip swings
20 over the fence
20 shoulder rolls fwd/rev
10 Dead Bug

THE WORKOUT
- Run (or walk) 1 mile
Then do 3-5 rounds of:
-Front Squats x10
-Inverted Body Weight Rows x10
-Plank Up/Downs x10 
- Mountain Climbers x :30

Happy MONSTER Monday!

We are a few days into March, and it already seems like MADNESS!!!!  Triathlon training is in full swing, work is busy, wedding planning is full steam ahead…. and the craziest thing is that I haven’t had a chance to lift weights in a few weeks! Its been mostly endurance base building for triathlon season.  So, this week I’m gonna make the MONSTER Monday workout about lifting… not too heavy, but just enough!

TRY it out, and post a comment/pic below, Facebook, Twitter or Instagram with #MonsterMonday and let me know how you did!

MONSTER Monday Workout 3.3.14: Let’s Lift Weights

Warmup
5 inchworms
10 lateral lunges
20 hip swings
20 over the fence
20 shoulder rolls fwd/rev
10 Dead Bug

THE WORKOUT (3-5 rounds!)
-Suitcase Squat x10
-Single Arm Floor Press w/KB or DB x12/arm
-Single Leg Straight Leg Deadlift w/KB or DB x12/leg
-Walking Tall Plan x5 shuffles L/R 
1/2 Kneeling Row with tubing OR cables x 12
-Mountain Climbers x :30

Happy MONSTER Monday!

Here’s the good news: today’s workout will only take two and a half minutes to complete 1 round!!!!!  IF you’re starting out as a beginner, that means you just need to work HARD for two and a half minutes!!!  If you’re a seasoned vet, go through a few rounds!!!

TRY it out, and post a comment/pic below, Facebook, Twitter or Instagram with #MonsterMonday and let me know how you did!

MONSTER Monday Workout 2.24.14: Two and a Half Minutes

Warmup
5 inchworms
10 lateral lunges
20 hip swings
20 over the fence
20 shoulder rolls fwd/rev
10 Dead Bug

THE WORKOUT

Happy MONSTER Monday!

This week’s workout will hit you at your CORE!  With planks in between every single other exercise, this workout is guaranteed to make you stronger, stable and solid, starting with your center!

TRY it out, and post a comment below, or on Facebook with #MonsterMonday and let me know how you did!

MONSTER Monday Workout 2.17.14: CORE Crusher

Warmup:
5 inchworms
10 lateral lunges
20 hip swings
20 over the fence
20 shoulder rolls fwd/rev
10 Dead Bug

WORKOUT:
Goblet Squat x10
3 x :10 plank
Jump Rope x 50 skips
3 x :10 plank
Push-Up x 5
3 x :10 plank
Jumping Jax x 20
3 x :10 plank
Reverse Lunges x 16
3 x :10 plank
*DO THIS CIRCUIT 3-5 TIMES, OR UNTIL IT HURTS TO LAUGH!

Happy MONSTER Monday!!!

Here’s a real doozy for ya!  It involves cardio AND lifting. Sure to make your legs the best kind of wobbly!

TRY it out, and post a comment below, or on Facebook with #MonsterMonday and let me know how you did!

MONSTER Monday Workout 2.3.14: CardioStrength

Warm-Up 
- Foam Roll
- Walkouts x10
- Hip Swings x15/leg
- Shoulder circles x20 fwd, x20 reverse

The Workout
cardio:
RUN 2 MILES AT 85% MAX EFFORT 

strength:
1) DEAD LIFTS 4 X 62
a) LATERAL BENCH STEP-UPS X 10/LEG2
b) KB DEAD STOP ROW 4 X 8/SIDE2
c) BENCH/BOX JUMPS X 20
*do ALL of the dead lifts and then do 2a-2c in a circuit fashion x 3-5 rounds!

Happy MONSTER Monday!!!  The workout below is pretty awesome.  I did it on Saturday and I was SORE yesterday!

The KEY with all the Monster Monday Workouts is this: you must complete things with the amount of weight/resistance that’s right for you.  The goal is to be able to finish all the prescribed reps or time without breaking form.  You should always feel like you’re working at an 8 out of 10 difficulty level.  If you feel like you’re working at a 4 or 5, GRAB HEAVIER WEIGHTS!!!!!!  Ladies, I’m especially talking to you here!!!! Do NOT be afraid of lifting heavier weights, safely!!!!

Take your time with the 2 primary lifts.  Be sure that you’re allowing yourself 60-90 seconds between sets so that you get enough recovery.  Then for the Metabolic Conditioning, set your timer for 12 minutes and GET IT DONE!  Again, if you are not wiped out by the end, you’ve gotta lift heavier, move faster and make it count!!!

TRY it out, and post a comment below, or on Facebook with #MonsterMonday and let me know how you did.




MONSTER Monday Workout 1.27.14: Total Body MANIA

Warm-Up 
- Foam Roll
- Walkouts x10
- Hip Swings x15/leg
- Shoulder circles x20 fwd, x20 reverse

The Workout

Lift: 
SQUAT 4 X 6
KB FLOOR PRESS 4 X 8

MetCon:
BOX JUMPS X 10
HEAVY ROPE X 10/ARM
PUSH UPS X 5
CRABWALK X 2 LENGTHS OF ROOM
TRX HIP THRUSTERS X 15
***set timer for 12 minutes, and complete as MANY rounds as possible!

If you are not familiar with any of the exercises, consult a certified professional before you attempt them!  Adjust the length and intensity of this workout in accordance to your fitness level.  You can decrease weight, or reps for any of the exercises.  You can also modify body weight exercises.  If you have questions, or would like to be put through this circuit by a certified personal trainer, email: [email protected]

Try it out, and leave a COMMENT on the blog or Facebook page! Don’t forget to check back every Monday for a new workout.

Happy MONSTER Monday!!!  I can’t believe its the last monday in October.  Holy crap, time flies!!!  I hope you are kicking A$$ in your fitness program and training these days.

Here is a post for you to add to your routine, just in case it needs a lil’ boost!

Try it out and post your feedback!!

MONSTER Monday Workout 10.28.13: Swift Kick in the A$$!

Warm Up
- Foam Roll
- Wall Angels (shoulder mobility) x10
- Glute Bridges x20
- Greatest Stretch Ever x8

THE WORKOUT[do all 4 exercises w/o rest as quickly as possible WITHOUT resorting to bad form. Do 3-5 rounds]
1) Glute Bridges from Bench x20 [add a barbell or plate for more resistance]
2) Alternating Single Arm Incline DB Press x 12-15 per arm
3) KB Swings x 25
4) Unstable Push-Ups x10 [one arm on med ball or step]

If you’d like assistance creating a custom workout, contact Lucky13Fitness!!  Visit www.lucky13fitness.com for details or email [email protected] today.

If you would like MONSTER Monday workouts and other fitness tips delivered straight to your inbox, sign up for the Lucky13List by clicking here !

*If you are not familiar with any of the exercises, consult a certified professional before you attempt them!  Adjust the length and intensity of this workout in accordance to your fitness level.  You can decrease weight, or reps for any of the exercises.  You can also modify body weight exercises.  If you have questions, or would like to be put through this circuit by a certified personal trainer, email: [email protected]

Happy MONSTER Monday!!!  This is my first MONSTER Monday post as a 32-year-old!  WHOAAA!  Sunday was my birthday and I had a wonderful weekend celebrating with friends and family.

In light of my birthday, I am posting what some may see as a ridiculous challenge, and what others may see as PURE AWESOMENESS!!!!

Try it out and post your feedback!!

MONSTER Monday Workout 9.30.13: Birthday Burpees!

Warm Up
- Foam Roll
- Inchworms x7
- Glute Bridges x20
- Shoulder Mobility with foam roller or tennis ball x5min

THE WORKOUT
It’s pretty straightforward… do one Burpee for each year you’ve been alive.

Example: I’d be bustin’ out 32 Burpees in a row- NO REST- since I just turned 32!

Regression: To make it a bit easier [and if you've been around a while], you can break up your Burpees into groups of 5, 10, etc. and take rest periods in between.

Progression: Take your Burpee # and double it, or add the Burpee number of your partner or workout pal!

If you’d like assistance creating a custom workout, contact Lucky13Fitness! Visit www.lucky13fitness.com for details or email [email protected] today.

If you would like MONSTER Monday workouts and other fitness tips delivered straight to your inbox, sign up for the Lucky13List by clicking here !

*If you are not familiar with any of the exercises, consult a certified professional before you attempt them!  Adjust the length and intensity of this workout in accordance to your fitness level.  You can decrease weight, or reps for any of the exercises.  You can also modify body weight exercises.  If you have questions, or would like to be put through this circuit by a certified personal trainer, email: [email protected]

Happy MONSTER Monday! It has been a while since I’ve posted a MM workout- and I apologize for the lapse!  Lots has been going on at Lucky13Fitness- Bootcamp, events, andpreparing to add things to the class schedule in the Fall… Stay tuned!

But I’M BACK with a BRAND NEW Monster Monday Workout for you to try!  It’s guaranteed to challenge you in the best ways possible!

Try it out and post your feedback!

MONSTER Monday Workout 9.30.13: I’M BACK!

Warm Up
- Foam Roll
- Inchworms x7
- Walking Hip Flexor Stretch x5/leg
- Hip Circles  x20/leg

THE WORKOUT
(set a timer for 10 mins and do as many rounds as possible. Rest for 5 mins, and then do it again, trying to beat your # of rounds.)
1) Jump Squats x10
2) Crabwalk x 20 steps
3) Renegade Rows x10/arm [use a DB or KB that suits your fitness level]
4) Neutral Grip 1-Arm Press x10/arm [use a DB or KB that suits your fitness level]
5) Low Plank w/Alternating Reaches x20 reaches
6) Single Leg Elevated Glute Bridges x20/leg [use a yoga block or a step as the elevated surface]

If you’d like assistance creating a custom workout, contact Lucky13Fitness!!  Visit www.lucky13fitness.com for details or email [email protected] today. If you would like MONSTER Monday workouts and other fitness tips delivered straight to your inbox, sign up for the Lucky13List by clicking here !

*If you are not familiar with any of the exercises, consult a certified professional before you attempt them!  Adjust the length and intensity of this workout in accordance to your fitness level.  You can decrease weight, or reps for any of the exercises.  You can also modify body weight exercises.  If you have questions, or would like to be put through this circuit by a certified personal trainer, email: [email protected]

Happy MONSTER Monday!!!  Today I am headed across the country to Napa Valley, aka Wine Country!  I am so excited to see Northern California and its gorgeous landscape.  I am also excited to try some new wine!!!  While I’m away, I will- of course- continue my triathlon training.  I’ll be running and swimming every day, before I head to the vineyards to have some fun! 

Today’s MONSTER Monday workout is one that i WISH I could do… Instead I’ll be stuck inside an airplane all day.  So, get your best workout kicks on and DO THIS!!!

This workout isn’t easy, but: NO WHINING WHILE I’M WINE-ING!!!

Try it out and post your feedback!!

MONSTER Monday Workout 8.19.13: No Whining While I’m Wine-ing!

Warm Up
- Foam Roll
- High Knee walk/skip x20
- Shoulder rolls FWD x5
- Shoulder rolls REV x5
- Inchworms x5

THE WORKOUT (do 3- 5 rounds)
1) Sumo Squat x15
2) Glute Bridge w/Row x7
3) Dynamic walking Hip Flexor Stretch x10
4) Push-ups x10
5) Plank w/spiderman x :30
6) Lateral Lunges x12 per leg
7) Dips x20
8) BURPEES x5

If you’d like assistance creating a custom workout, contact Lucky13Fitness!!  Visit www.lucky13fitness.com for details or email [email protected] today. If you would like MONSTER Monday workouts and other fitness tips delivered straight to your inbox, sign up for the Lucky13List by clicking here !

*If you are not familiar with any of the exercises, consult a certified professional before you attempt them!  Adjust the length and intensity of this workout in accordance to your fitness level.  You can decrease weight, or reps for any of the exercises.  You can also modify body weight exercises.  If you have questions, or would like to be put through this circuit by a certified personal trainer, email: [email protected]

Happy MONSTER Monday!!!  There’s an old joke in weight rooms that nobody likes doing legs…its the most dreaded workout for most lifters.  I have always LOVED lifting legs, especially because strong legs help me to be a better runner.

This week’s MONSTER Monday workout was short but it destroyed my legs in a good way.  I will preface by saying that I did 5 hill sprints up a big hill in the neighborhood the day before this lift, so it was like a 1-2 punch!

Try it out and post your feedback!

MONSTER Monday Workout 8.19.13: She’s Got Legs

Warm Up
- Foam Roll
- Glute Bridges w. 10 second hold x5
- Shoulder rolls FWD x5
- Shoulder rolls REV x5

THE WORKOUT (superset the pairs for 5 rounds)
1a) Barbell Reverse Lunges x10/leg
1b) Cable Tricep Extensions x12
2a) KB Deadlifts x12
2b) Corkscrew Bicep Curl x10/arm
3) The Creme de la Creme: Sled push/pull w/ 45lb plate…. do 5-6 rounds of 3 push/pulls

If you’d like assistance creating a custom workout, contact Lucky13Fitness!!  Visit www.lucky13fitness.com for details or email [email protected] today. If you would like MONSTER Monday workouts and other fitness tips delivered straight to your inbox, sign up for the Lucky13List by clicking here !

*If you are not familiar with any of the exercises, consult a certified professional before you attempt them!  Adjust the length and intensity of this workout in accordance to your fitness level.  You can decrease weight, or reps for any of the exercises.  You can also modify body weight exercises.  If you have questions, or would like to be put through this circuit by a certified personal trainer, email: [email protected]

Happy MONSTER Monday!!!  Can you believe that the month of July is almost OVER?!?!  August will be here before the week is DONE!  Summer is speeding by and perhaps your fitness has fallen a bit off track.  BBQ’s, Parties, Beach days, cocktails, etc. tend to take over during the summer… Who wants to be inside at the gym when there’s FUN to be had!?!?  Well, my suggestion is to combine the workout and the fun all into ONE!!!

This week’s MONSTER Monday Workout is ideally done outside in a nice big grassy field! Enjoy the summer and get fit at the same time.  No need to be stuck indoors!  Think of it as your very own version of Bootcamp!

Grab a friend, try it out and post your feedback!!!

MONSTER Monday Workout 7.29.13

Warm Up
- Jog x2min
- Butt Kicks x30
- Shoulder rolls FWD x5
- Shoulder rolls REV x5

THE WORKOUT (do this for 3-5 rounds or AMRAP for 20-30 min!)
- Bear Crawl x :30
- Pushups x10
- Reverse Run x :30
- Walking Lunge w/Hip Flexor Stretch x20
- Squat Jumps x5
- Your choice of plank!

If you’d like assistance creating a custom workout, contact Lucky13Fitness!!  Visit www.lucky13fitness.com for details or email [email protected] today. If you would like MONSTER Monday workouts and other fitness tips delivered straight to your inbox, sign up for the Lucky13List by clicking here !

*If you are not familiar with any of the exercises, consult a certified professional before you attempt them!  Adjust the length and intensity of this workout in accordance to your fitness level.  You can decrease weight, or reps for any of the exercises.  You can also modify body weight exercises.  If you have questions, or would like to be put through this circuit by a certified personal trainer, email: [email protected]

Happy MONSTER Monday!!!  The weather in Boston has been H-O-T for a while, too hot to be outside at all!  For many people without a gym membership, it felt like there was no place to workout.  So I developed a MONSTER Monday Workout that is designed to be completed in a small, indoor space.  It will come in handy if we get another heat wave!

Try it out and post your feedback!!!

MONSTER Monday Workout 7.22.13

Warm Up
- High Knees in Place x20
- Butt Kicks x30
- Shoulder rolls FWD x5
- Shoulder rolls REV x5

THE WORKOUT
- Crabwalk x :30
- Body Weight Squats x10
- Mountain Climbers x :30 sec
- Low Plank x 1min
- Pushups x10
- Tall Plank w/Spiderman x10
- Jump Rope x 1min
- Plank w/reach x10 reaches

If you’d like assistance creating a custom workout, contact Lucky13Fitness!!  Visit www.lucky13fitness.com for details or email [email protected] today. If you would like MONSTER Monday workouts and other fitness tips delivered straight to your inbox, sign up for the Lucky13List by clicking here !

*If you are not familiar with any of the exercises, consult a certified professional before you attempt them!  Adjust the length and intensity of this workout in accordance to your fitness level.  You can decrease weight, or reps for any of the exercises.  You can also modify body weight exercises.  If you have questions, or would like to be put through this circuit by a certified personal trainer, email: [email protected]

Happy MONSTER Monday!!! As you read this, I am on a bike tour in Portland, OR.  Jen and I have 3 tours booked: bike the Oregon Coast, bike the Columbia River Gorge, and bike the Oregon wineries (wondering how biking + wine will work… I’ll report back next week!)  Even though I’m on vacation, I still have your weekly prescription for the BEST workout ever!

This week’s workout is one that you can do in a gym or outside.  Its an interval workout and its pretty cool!  Be sure to stay hydrated!  Never stop sweating!

MONSTER Monday Workout 7.9.13

Warm Up
- Inchworms x10
- Grapevine x :30
- Butt Kicks x30
- Walking Lateral Lunges x10/leg

THE WORKOUT
(you will need stairs for this workout… a stairmill or the stairs at your local park will do.  you can even use stairs at work or in your home!…. Go through rounds of this until you’ve done a solid 30 min workout!)
- Run the Stairs for 1 min
- Rest :30
- Low Plank :30
- Run the Stairs for :30
- Tall Plank x :30
- Run the Stairs for :45
-Rest :15
- Plank Up/Downs x6

If you’d like assistance creating a custom workout, contact Lucky13Fitness!!  Visit www.lucky13fitness.com for details or email [email protected] today. If you would like MONSTER Monday workouts and other fitness tips delivered straight to your inbox, sign up for the Lucky13List by clicking here !

*If you are not familiar with any of the exercises, consult a certified professional before you attempt them!  Adjust the length and intensity of this workout in accordance to your fitness level.  You can decrease weight, or reps for any of the exercises.  You can also modify body weight exercises.  If you have questions, or would like to be put through this circuit by a certified personal trainer, email: [email protected]

Happy MONSTER Monday, and happy 1st day of July!!!! The heart of the summer is here, can you believe it???  BBQ’s, Fireworks, beach time, fun with family and friends, and more! This is an exciting and enjoyable time of year, but that doesn’t mean you can get lazy with your fitness!

Get your BEST workout done today, and set the tone for the holiday week! Never stop sweating!

Try it out and post your feedback!

MONSTER Monday Workout 7.1.13

Warm Up
- Inchworms x10
- Grapevine x :30
- Cook Squat Progression x10
- Med ball toss x20

THE WORKOUT
- Body Weight Squats x 13
- Squat Jumps x 10
- Plank Up/Down x 6
- Alternating Reverse Lunges x 13
- Jumping Lunges x 10
- Low plank w/reach x 16
- Push-Up w/rotation x 10
- Body Weight Rows x 10
- Run 20 mins.

If you’d like assistance creating a custom workout, contact Lucky13Fitness!!  Visit www.lucky13fitness.com for details or email [email protected] today. If you would like MONSTER Monday workouts and other fitness tips delivered straight to your inbox, sign up for the Lucky13List by clicking here !

*If you are not familiar with any of the exercises, consult a certified professional before you attempt them!  Adjust the length and intensity of this workout in accordance to your fitness level.  You can decrease weight, or reps for any of the exercises.  You can also modify body weight exercises.  If you have questions, or would like to be put through this circuit by a certified personal trainer, email: [email protected]

Happy MONSTER Monday everyone (even though its Wednesday!)  I apologize for not having this week’s MM workout to you on time.  It has been a CRAZY week, as I prep for a vacation out to the Pacific NW!  I am very excited, but of course I will be leaving you with some workouts to do while I’m away! Never stop sweating!!!!

Try it out and post your feedback!!!

MONSTER Monday Workout 6.24.13

Warm Up
- Hip Swings x20/leg
- High Knee run x :30
- Lateral lunges x10/leg
- Windmill x20 fwd, x20 rev

THE WORKOUT
[do each a/b/c part of this workout x3, then move on to the next set of exercises]
a) TRX Single Leg Squat x10/leg
b) Medicine Ball Slams x20
c) Burpees x10
a) Bench Step-Ups x20
b) Incline Plyo Pushup x10
c) Jumping Jax x20, SEAL Jax x20

If you’d like assistance creating a custom workout, contact Lucky13Fitness!!  Visit www.lucky13fitness.com for details or email [email protected] today. If you would like MONSTER Monday workouts and other fitness tips delivered straight to your inbox, sign up for the Lucky13List by clicking here !

*If you are not familiar with any of the exercises, consult a certified professional before you attempt them!  Adjust the length and intensity of this workout in accordance to your fitness level.  You can decrease weight, or reps for any of the exercises.  You can also modify body weight exercises.  If you have questions, or would like to be put through this circuit by a certified personal trainer, email: [email protected]

Happy MONSTER Monday everyone!!!

Here is the LATEST and GREATEST of the MONSTER Monday workouts!!! Try it today or annnnnny day this week.  Get your goals written down… your motivation at the forefront of your mind…and get your SWEAT on!!!!!

Try it out and post your feedback!!!

MONSTER Monday Workout 6.17.13

Warm Up
- Hip Swings x20/leg
- Grapevine x :30sec
- Lateral lunges x10
- Inchworms x10

THE WORKOUT
[do this circuit 3-5 times through, taking breaks when you need]
- Body Weight Squats x10
- Tricep Dips (on bench)  x10
- Burpees x10
- Reverse Lunges x12/leg
- Bicep Curl w/ Overhead Press using DB x10
- Jump Squats x :20

If you’d like assistance creating a custom workout, contact Lucky13Fitness!!  Visit www.lucky13fitness.com for details or email [email protected] today. If you would like MONSTER Monday workouts and other fitness tips delivered straight to your inbox, sign up for the Lucky13List by clicking here !

*If you are not familiar with any of the exercises, consult a certified professional before you attempt them!  Adjust the length and intensity of this workout in accordance to your fitness level.  You can decrease weight, or reps for any of the exercises.  You can also modify body weight exercises.  If you have questions, or would like to be put through this circuit by a certified personal trainer, email: [email protected]

Happy MONSTER Monday… and Happy Month of June!!!  The weather is getting HOT and the summer is here!!!!  June is full of reasons to JUMP up and down and celebrate: Father’s Day, Graduations, End of School, VACATION, Sunshine, Camp, Runs, Bike Rides, etc!

Today’s MONSTER Monday Workout is titled JUMP for June, and will have… you guessed it…. lots of jumping!  Make sure you are free of any injuries or joint pain before you attempt this one!  Also make sure to have proper footwear and workout attire!

So here it is! Try it out and post your feedback in the comment section below!!!

MONSTER Monday Workout 6.3.13: JUMP for June

Warm Up
- Foam Roll *pay special attention to your calves here
- Hip Swings x20/leg
- Calf Mobility against Wall
- Cook Squat progressions x10
- Inchworms x10

JUMP for June Workout
[do this circuit for time, or take breaks and do 3 times through]
- Jump Squats x10
- Body weight squats x10
- Split Jumps x10
- Walking Lunges x10
- Broad Jumps x10
- Low Plank x :30
- Jump Rope 1min
- Tall Plank x :30
- Burpees x10
- Low Plank x :30

If you’d like assistance creating a custom workout, contact Lucky13Fitness!!  Visit www.lucky13fitness.com for details or email [email protected] today. If you would like MONSTER Monday workouts and other fitness tips delivered straight to your inbox, sign up for the Lucky13List by clicking here !

*If you are not familiar with any of the exercises, consult a certified professional before you attempt them!  Adjust the length and intensity of this workout in accordance to your fitness level.  You can decrease weight, or reps for any of the exercises.  You can also modify body weight exercises.  If you have questions, or would like to be put through this circuit by a certified personal trainer, email: [email protected]

Happy MONSTER Monday… and Happy Memorial Day!  Today is about remembering those who have died while protecting our country.  Before you fire up the BBQ and start mixing drinks, take a moment to remember what the true spirit of the day is.

In honour of Memorial Day, today’s MONSTER Monday Workout is called Memorial Day MADNESS and is based on the United States Army Physical Fitness test…  It will give you an idea of how you’d measure up if you were in the Armed Forces…  It’s humbling, lets just say that.

So here it is! Try it out and post your feedback in the comment section below!!!

MONSTER Monday Workout 5.27.13: Memorial Day MADNESS

Warm Up
- Foam Roll and do mobility exercises… I say this because I believe that should come before ANY workout, but something tells me that the Army doesn’t let you get all warmed up before this test…

Workout United States Army Physical Fitness Test 

 - Push-Up: assume the front-leaning rest position by placing your hands where they are comfortable for you. Your feet may be together or up to 12 inches apart. When viewed from the side, your body should form a generally straight line from your shoulders to your ankles. On the command ‘go,’ begin the push-up by bending your elbows and lowering your entire body as a single unit until your upper arms are at least parallel to the ground. Then, return to the starting position by raising your entire body until your arms are fully extended. Your body must remain rigid in a generally straight line and move as a unit while performing each repetition. AMRAP for 2 minutes

-Sit-Up:  assume the starting position by lying on your back with your knees bent at a 45- degree angle. Your feet may be together or up to 12 inches apart. Another person will hold your ankles with the hands only. No other method of bracing or holding the feet is authorized. The heel is the only part of your foot that must stay in contact with the ground. Your fingers must be interlocked behind your head and the backs of your hands must touch the ground. Your arms and elbows need not touch the ground. On the command “go,” begin raising your upper body forward to, or beyond, the vertical position. The vertical position means that the base of your neck is above the base of your spine. After you have reached or surpassed the vertical position, lower your body until the bottom of your shoulder blades touch the ground. Your head, hands, arms, or elbows do not have to touch the ground. AMRAP for 2 minutes

- Two Mile Run: On the command ‘go,’ the clock will start. You will begin running at your own pace. You are being tested on your ability to complete the 2-mile course in the shortest time possible. Although walking is authorized, it is strongly discouraged. Finish As Fast As Possible.

Click HERE to see the US Army Physical Fitness Test Standards based on age and gender.

Happy MONSTER Monday!  It is a GORGEOUS day outside; the perfect day for an outdoor workout.  This week’s Monster Monday workout is made to be done while looking up at bright sky, smelling the fresh air, and seeing the green of the plants and trees.  I truly believe that the bright personality of a spring/summer day can boost a person’s desire to exercise hard!

Plus, workouts done outdoors help to condition our bodies for competition.  If you’re doing a road race, mud run, obstacle run, bike ride, or triathlon this summer, this workout is for you!!!

So here it is! Try it out and post your feedback in the comment section below!

MONSTER Monday Workout 5.20.13

Warm Up
- Jog 5 min
- High Knee walk x20
- Walking lunges w T-spine mobility x20
- Grapevine x 30 sec/direction
- Shoulder Rolls x10 fwd/rev
- Body weight squats x10

THE WORKOUT (3-5 rounds)(This workout requires some equipment, but improvisations may be made! NO EXCUSES)
 - High Knee Run thru ladder w/ 20 yard sprint @ end x4
- Mountain Climbers x30 sec
- Push-ups x10
- KB Swings x30 sec
- Offset Farmer’s Walk w/KB x50 paces/side
- Goblet Squats w/KB x10
- Plank Up & Overs (use KB or med ball) x5 each direction
- SEAL Jax x 30 sec

If you’d like assistance creating a custom workout, contact Lucky13Fitness!  Visit www.lucky13fitness.com for details or email [email protected] today. If you would like MONSTER Monday workouts and other fitness tips delivered straight to your inbox, sign up for the Lucky13List by clicking here !

*If you are not familiar with any of the exercises, consult a certified professional before you attempt them!  Adjust the length and intensity of this workout in accordance to your fitness level.  You can decrease weight, or reps for any of the exercises.  You can also modify body weight exercises.  If you have questions, or would like to be put through this circuit by a certified personal trainer, email: [email protected]