Sunday Workout: Set. Meet. Beat!


This workout will make you set a standard, meet the standard and push you to beat the standard.

The Warm Up

20 seconds on/10 seconds off (2x at each exercise) (@ 7 minutes)

  • Jumping Jacks
  • Squats
  • Lunges
  • Skiers
  • Toy Soldiers
  • Arm Circles
  • Inchworms

The Workout

Go through all 10 exercises then repeat for a total of 3x through. The first round is where you set the standard (example 15 pushups). The next time through – you focus on meeting that standard (doing at least 15 again). The final round – you push yourself to beat the standard (more than 15). Write down all your numbers after finishing to make sure you can compare reps. No excuses/lies.

35 seconds on/15 seconds off.

  1. Push Ups
  2. Reverse Lunges
  3. Underhand Rows
  4. Jumping Jacks
  5. Squat & Press
  6. Kneeling Snatches
  7. Tricep Push Ups
  8. KB Swings
  9. Woodchoppers
  10. Mt. Climbers

The Finisher

20 seconds on/10 seconds off (10 rounds)

Plank hold

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Boxing & Core Strength

Just to mix things up a bit – today’s workout is going to be a mixture of boxing and core strength exercises.