Wicked Weekend Warrior Workout – 9/3

Good morning from beautiful Boston! We’re here for the PGA TOUR’s Deutsche Bank



But just because we’re working with a small hotel gym doesn’t mean we get a pass on working out! We’re going back to an old workout, adding some “fun” to it, and pushing a little bit harder!

Workout time: 19 minutes total
# of exercises: 2
Body parts worked: ALL!

• about 10 feet of space (minimum)
• set of 2 dumbells (6-8 lbs each for beginners, 10-12 for advanced, 15-30 for super advanced)
• exercise mat for abs if you need it
• timer or clock
• paper & pen/pencil
• water/towel

Sprints (4 minutes, 20/10 Tabata, as HARD as you can go!)
The Death Crawl (10 minutes, as many reps as you can complete)
The Matrix (ABS) (5 minutes total, 50/10 Tabata, slow and controlled)


Listen, you can do these on a treadmill, on the floor, outside, wherever. I did them on the treadmill. Set your tabata timer for 8 rounds of 20 seconds work/10 seconds rest. You will SPRINT, all out, for 20 seconds, then rest for 10. Repeat a total of 8 times. This will get you REALLY warmed up and ready to go!

The Death Crawl w/ an Upright Row
(don’t worry, there’s a video)

• Stand tall, feet shoulder-width apart to start, dumbell in each hand.
• Squat down to the floor, placing your hands with dumbells in them just outside your feet. Jump your feet back to a full plank. Modification: step back to a plank one foot at a time.
• Using your abs and keeping your body straight, row your right arm then while you are still in plank position (see video). Return to plank and row your left arm.
• Slow Count Pushup: Lower yourself to the floor in 2 counts. HOLD at the bottom for 2 counts, hovering over the floor. Push back up to plank in 2 counts. Modification: drop to your knees for the pushup, but return right back to a full plank after the pushup for the next move.
• Time to crawl! While still in your plank, lift your right arm off the floor, circling it up almost like a row to your right side then reaching it all the way toward the sky and finally as far in front of you as you can reach. Note: You are trying with each “step” to get 6-12 inches in front of where your weight started on the floor. That means you’ll really have to extend your reach! Modification: Instead of circling your arm all the way around, just simply reach it out in front of where it is currently placed. Still, aim for 6-12 inches ahead of it’s current position!
• Repeat the hand crawl with your left arm.
• Now step your feet one at a time forward to return to your plank, one foot at a time. I’d recommend if you lead the crawl with your right hand, keep that rhythm for this crawl: right hand, left hand, right foot, left foot. Note: you will change your lead hand each rep. You will likely have a slightly butt-high plank… That’s ok! Just squeeze your belly! That’s one “crawl”. Repeat your “crawl” for a total of 3 crawls.
• now back to a full plank, jump your feet back in to your low squat position, weights still on the floor.
• raise your weights off the floor as you stand to a deep, low squat, then holding your weights by your side, explode up in a low squat jump for 3 reps.

You have just completed ONE Death Crawl. Yes… That’s 1 rep. Now repeat, this time leading your crawl with your other hand. Alternate the lead hand with each rep.

Here’s a video that should help:

*** If you are in a small space, you will have to turn around after each rep so that you have enough room to complete as many as you can in 10 minutes!

DO NOT QUIT! Count your reps!

The Matrix – I want you to do this with one free weight and keep your elbows HIGH instead of low as you see here. Video will be posted.

The Matrix:
Start kneeling on the floor, toes tucked under and knees hip width apart with one free weight (3-5 lbs for intermediate, 6-10 pounds for advanced, 12+ for super advanced) in your hands. Keep your elbows high and it will add an upper body element to it as well.  Slowly lean back as far as possible, keeping your core tight and your your lower body still. Hold the reclined position for 3 seconds, then use your core to slowly come up to the starting position. That’s 1 rep. I want you to do this nice and slow and controlled for 50 seconds. Keep track of your reps. Then rest for 10 seconds. Repeat this cycle for a total of 5 rounds. Here’s a video that will help you understand the set up a little bit better!

Have an AWESOME workout and a GREAT Labor Day! I’ll post my reps soon!

About Robes

I am a child of God, a wife, a mother to Isaiah and Hitch, a stepmom to Alexis, a sister and a friend. I get to give back to others every day for my "job". In my spare time, I also happen to teach a bunch of crazy classes at Ponte Vedra Fitness, and this blog was mostly set up for my Gym Crazies who are not facebook but still wanted access to all my workouts! So... let's have "fun". :)
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1 Response to Wicked Weekend Warrior Workout – 9/3

  1. Dave Maestas says:

    I will share this with my gym pals!

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