Workouts
Summer Meltdown
What’s the key to burning fat? Not maximum weight or intensity, but minimal rest. This workout keeps you moving nonstop. Get the sweat pouring and the fat melting. Hit me up on social to let me know how it goes or if you have any questions about it.
DIRECTIONS:
After a 5-minute general warmup, set a timer for 12 minutes. Perform all exercises in Circuit 1, resting only in the time it takes you to move from station to station, in continuous rounds until time is up. Reset the timer for 12 minutes and do the same with Circuit 2. Proceed to the Finisher, then cool down for 5-10 minutes.
Circuit 1
- 1
Bodyweight squatx15
Stand with your feet slightly wider than shoulder-width apart and both hands in front of you or behind your head. Squat low to the ground, making sure your thighs get at least parallel to the floor. Engage your glutes as you stand back up.
- 2
Overhead Pressx12
Load a barbell at about shoulder height in a squat rack or power rack. Grab the bar with a shoulder-width grip and step back to hold the bar in the “rack” position, with the bar crossing just on top of your clavicles. Without flaring your elbows, drive the bar upward using your triceps. Lock the bar out to full extension overhead, pushing your head forward slightly when the bar is in the top most position. Lower the bar slowly and under control to return to the rack position.
- 3
Dumbbell Row x10 each side
Set your right knee on a bench with your left foot kicked out wide to create a stable base. Set your righthand on the bench to create a flat table with your back, and hold the dumbbell in your left hand. Row the weight to your shoulder, pulling with your back and biceps. The move is finished when you’ve rowed it to your shoulder. Pinch it there for one second, then slowly return your arm to a fully extended position. Repeat for the prescribed number of reps on your left arm, then switch and immediately do the same number of reps with your right arm.
- 4
Hammer Curl x15
Hold a dumbbell in each hand and, without using any momentum, curl the weight up to chest level, stopping just shy of your shoulder. Squeeze your biceps at the peak of the movement, then slowly return to the start position. A typical hammer curl would cover a full range of motion, all the way up to the shoulder—stopping just short of that keeps tension on your biceps, giving you a better workout.
- 5
Rope Press-downx15
Clip a rope attachment to a high pulley at a cable station and grip it with both hands at either end. Keeping your elbows at your sides (imagine they’re bolted to your ribs) press down, extending and contracting your triceps hard. Flare your hands out at the bottom of the movement, hold for a second, then slowly return to the start.
- 6
Plank30 seconds
Lie face-down on the floor and prop yourself up on your forearms, elbows, and toes. Brace your core and keep your body in a straight line from your ankles to your shoulders, holding for time.
Circuit 2
Finisher
Our Programs
WELLNESS _
Our Wellness Programs support the mental and physical well-being of injured, wounded, ill, and/or aging heroes and their families.
Reuniting The Brave
We reunite service members so their bonds may be reignited and celebrated throughout their lives.
The YOMP
As part of Reuniting the Brave, the annual Cateran YOMP is more than a physical challenge, it’s about healing, purpose, and connection.
Suicide Prevention
We have joined the Face the Fight Coalition to help reduce the alarming suicide rate in this community.
Mobility Devices
Empowering injured heroes for an active lifestyle on varied terrains, inspired by Robert's fitness dedication.
Service Dogs
We’re providing trained service dogs to veterans and first responders who are overcoming trauma.
Mission: Vetfit
A pilot program helping veterans strengthen mind and body through fitness, nutrition, and community.