Workouts

  • At Home Workout April 2nd 2020

    15 Min AMReps

    5 Rounds Buy-in

    10 Shuttle Runs (20m Each)**

    16 Dumbbell Alternating Front Rack Lunges

    Then

    Max Double Dumbbell Ground to Overhead in Remaining Time*

    *Can be a double-handed snatch or clean and jerk.

    **Shuttle Run is 10m down and back

     

    Were you able to check out our latest podcast?

    Click here to listen in on how women are using fitness to crush life and discover their unique strengths in our discussion with Molly Galbraith from Girls Gone Strong.

     

    No gym? No problem.

    Download your FREE Ebook with 10 bodyweight workouts you can complete in the comfort and safety of your own home. No equipment necessary.


  • At Home Workout April 1st 2020

    For Time

    30 Dumbbell Facing Burpees

    30 Dumbbell Weighted Situps*

    100m Dumbbell Carry

    20 Dumbbell Facing Burpees

    20 Dumbbell Weighted Situps*

    200m Dumbbell Carry

    10 Dumbbell Facing Burpees

    10 Dumbbell Weighted Situps

    300m Dumbbell Carry

    *Dumbbell held at chest

    New month, same grind. Does anyone care about April Fools anymore? Just take it easy with the coronavirus jokes…

    Oh, and enjoy the midline crusher from our OTB program.

     

    No gym? No problem.

    Download your FREE Ebook with 10 bodyweight workouts you can complete in the comfort and safety of your own home. No equipment necessary.


  • At Home Workout March 31st 2020

    For Time

    20-10-5-10-20

    Single Arm Dumbbell Overhead Squat*

    Chair Dips

    *Split reps as needed.

    Have you heard about the Prison Games Challenge?

    Click here and check out our latest post for more deets!

    No gym? No problem.

    Download your FREE Ebook with 10 bodyweight workouts you can complete in the comfort and safety of your own home. No equipment necessary.


  • At Home Workout March 30th 2020

    3 Rounds for Max Reps

    2 Min Dumbbell Push-Up + Renegade Row*

    1 Min Rest

    2 Min Double Unders

    1 Min Rest

     

    *Perform one push-up, then one dumbbell row and the right, followed by one dumbbell row on the left.

     

    No gym? No problem.

    Download your FREE Ebook with 10 bodyweight workouts you can complete in the comfort and safety of your own home. No equipment necessary.



  • At Home Workout March 27th 2020

    For Time

    30-20-10

    Dumbbell Deadlift

    Double Dumbbell Alternating Push Press

    Time to finish out the week short and sweet.

    This one’s sure to have some of you reaching for the chalk bucket afterwards…and it won’t be for the chalk.

    Who can get it done the quickest and still hold their breakfast?

    Leave your time in the comments below.

     

    No gym? No problem.

    Download your FREE Ebook with 10 bodyweight workouts you can complete in the comfort and safety of your own home. No equipment necessary.

     


  • At Home Workout March 26th 2020

    For Time

    50 Single-Arm Dumbbell Clusters*

    200m Dumbbell Farmers Carry – Left

    2 Min Sideplank Hold *1 Min each side

    200m Dumbbell Farmers Carry – Right

    50 Single-Arm Dumbbell Clusters*

    *Switch arms on the clusters as needed

    Here’s a fun little chipper to challenge your midline and your endurance.

    Let’s see who can complete the entire workout without setting the dumbbell down aside from the side planks.

    If you’ve got a barbell and some extra time, try incorporating this great mobility drill into your warm up to improve hip and ankle mobility. We’ve got lots of clusters on the menu.

    No barbell? Practice it without. No big deal.

    Post times in the comments section below!

     

    No gym? No problem.

    Download your FREE Ebook with 10 bodyweight workouts you can complete in the comfort and safety of your own home. No equipment necessary.

     


  • At Home Workout March 25th 2020

    AMRAP 16 Min

    30 Russian Dumbbell Swings

    30 Heel Taps*

    30 Lateral DB Jump-overs

    30 Alt. Pistols

    *Going to use the DB to go over & going from one side to the other = 1 rep

    We’re middway through the week, but that doesn’t mean it’s time to slack off. Keep it going strong with this 16 minute burner.

    It’s a little on the longer side, so don’t come out too hot!

    Here’s an old Brute Shoot you’ll want to revisit if you want to brush up on your pacing abilities. They can make or break an athlete!

    Think we’ll see anyone go over 6 rounds?

    Post scores to the comments below!

     

    Thinking about becoming a member of the Brute Tribe? All of our members across all of our programs benefit from:

    • Constant feedback and support from our expert coaches
    • Free Mindset Training and webinars to help you develop better habits and strengthen your mindset and daily practices for a kick ass lifestyle
    • Community of like-minded athletes to celebrate personal victories and support each other through adversity
    • Programming adjustments and modifications to meet you where you’re at as an athlete and to work around any limitations you may have including the equipment you have available to you

    Click here to get started.

  • At Home Workout for March 24th 2020

    5 Sets of Max Reps as Heavy as Possible

    Dumbbell Complex = 1 Rep

    • 5 DB Deadlifts
    • 4 DB Hang Power Cleans
    • 3 DB Push Jerks
    • 2 DB Split Jerks

    Rest 2 Minutes between sets

    Today’s workout should give you some butterflies. Anyone who’s messed with a dumbbell complex knows how devastating they can be!

    Your grip will be taxed, your lungs will be screaming and it’ll be one big sweaty good time!

    Your score will be based on max reps and the weight of your dumbbells.

    Got a couple big boys lying around? This’ll be a great strength workout, and if you’re stuck with just a light pair…hang on to them. Looks can be deceiving.

    Watch this video for a little dumbbell motivation…if you think you need it.

    Post scores in the comments below!

     

    Thinking about becoming a member of the Brute Tribe? All of our members across all of our programs benefit from:

    • Constant feedback and support from our expert coaches
    • Free Mindset Training and webinars to help you develop better habits and strengthen your mindset and daily practices for a kick ass lifestyle
    • Community of like-minded athletes to celebrate personal victories and support each other through adversity
    • Programming adjustments and modifications to meet you where you’re at as an athlete and to work around any limitations you may have including the equipment you have available to you

    Click here to get started.

     

  • At Home Workout for March 23rd 2020

    3 Rounds for Time

    400m Run

    21 Walking Lunges

    15 Plank Get-Up Get-Downs *Going down and back up = 1 rep

    9 Dumbbell Slams

    Hope everyone had a safe weekend. Let’s all take a step back, breathe and appreciate the ability to move our bodies and work on our health and fitness.

    There’s so much going on that’s out of our control, but you know what? There are a lot of important things that are in our control that we now have more opportunity to focus on.

    • Taking care of our bodies
    • Spending more time with loved ones
    • Helping out our neighbors
    • Building great habits
    • Strengthening relationships
    • Learning a new skill

    A great way to kick off the new week is with this doozy of a workout! Have you ever done a Dumbbell Slam!? Maybe, maybe not.

    Check it out in our movement library here.

    Don’t worry, despite what you might think, you won’t be breaking one of the few pieces of equipment you have access to.

    Post times in the comments below!

     

    Thinking about becoming a member of the Brute Tribe? All of our members across all of our programs benefit from:

    • Constant feedback and support from our expert coaches
    • Free Mindset Training and webinars to help you develop better habits and strengthen your mindset and daily practices for a kick ass lifestyle
    • Community of like-minded athletes to celebrate personal victories and support each other through adversity
    • Programming adjustments and modifications to meet you where you’re at as an athlete and to work around any limitations you may have including the equipment you have available to you

    Click here to get started.

  • At Home Workout for March 20th 2020

    DB “The Chief”

    3 Min AMRAP x5

    4 Dumbbell Power Cleans 40/25 lb.

    6 Push-Ups

    8 Air Squats

    Rest 1 Minute between rounds

     

    Many of you have probably done “The Chief”, but have you done it with dumbbells?

    This is an Outside The Box favorite. Simply swapping the barbell for a pair of dumbbells always seems to make things a little more uncomfortable.

    Let’s see how your score stacks up with the traditional version.

    Post your scores in the comments below.

    Have a great weekend, and be sure to come back Monday for another week of workouts!