Assignment #3


5 Flights of stairs

10 push ups

10 squat jumps

10 burpees

1 minute plank



Sunday Workout

A few Sundays ago I did this workout with fellow Personal Trainer Lauren.  This is the workout she does regularly, and if you saw the shape she was in, you would start doing it immediately!  Enjoy!

Track Workout Challenge

track wourkoutOkay, I need some of you to do this workout and give me a goal time!  The Burpees I will be doing CHEST TO GROUND and the squat jumps should be done with the BUTT BELOW THE KNEES.  Send me your times on here or on TWITTER: @myworldmygym.



2000 Rep Challenge


The other day I completed and posted a 1000 rep challenge.  I took me about 45 minutes and I woke up the next morning feeling sore all over.  I quickly realized that this was another great way to get my workouts in at home, while making  it interesting.  To make it even better, I had 3 clients who follow me on Twitter see and complete the workout too.  You have no idea how happy it makes me to help people workout by giving them ideas, and it quickly reminded me why I made this blog to begin with.

So, yesterday it was cold and rainy (like the first time I did one of these challenges) and I told myself that when I got home I was NOT going to lay on the couch, but create and post another challenge.  Accountability and motivation!  So, here it is.  I had to up the anti.  2000 Reps!  It took me about 1 hour 15 minutes, and if I didn’t have those squares to check off I guarantee I would have stopped 45 minutes in.

Note: I used the 25lb Kettlebell for the Russian Twist

Each square is 10 reps, except for the top which they are 20 reps each.


Cricket: On all fours, knees bent, jumping off hands and feet together so all 4’s are in the air.

Shoulder Slap: Push up position, left hand right shoulder, right arm left shoulder (each slap is 1 rep)

Shoe Clap: on all fours, knees slightly bent, jump feet off the ground, shift weight to hands and clap feet in the air.

Sit and Stand: Sit down, lift both feet a few inches off the ground, plant feet and stand (do not rock)

Workout Challenge #2

imageI constantly have clients telling me they never get the same workout as they do when the are working out at the studio. Whether they are on vacation, at home, at college, etc. their workouts just don’t come near the ones with me. I know a lot of this is being in the presence of  a very energetic class, or having me (your personal trainer) not giving you an option to stop. That being said, no matter what I do I will never be able to replicate the exact energy of the mission FITNESS studio.

However, I will give you some challenges you can do and I recommend you find a friend (or group of friends) to do them with.  This will help you push harder and prevent you from stopping when you get “uncomfortable”.  I also would love for you to leave a comment with your time or questions/comments!

Tuesday Challenge

20 Kettlebell Swings (35lbs)

20 Plyo Jumps (20″ high)

20 Shoe Claps

20 Wall Balls (goal height 9 ft using 14lb dynomax ball)

20 Burpees (chest must hit ground)

REST 1 minute & REPEAT for 5 rounds total. 


Another Deck of Cards Workout

As I have stated, lately (winter) I find it hard to motivate myself to do an intense workout by myself, at home.  Don’t get me wrong, certain days are easier than others, but I have been spoiled with BOOTCAMPS at mission FITNESS.  The energy involved in those classes are very hard to duplicate solo.  Truth be told, there is no way I can duplicate it.  The energy at our studio is second to none, and there is nothing like partnering up with someone that is going to push you to your max.

That being said, there are days I am home and need a good workout.  I need something to spark my interest…a challenge.  I find a deck of cards workout to do just that.  It is a way to change things up and challenge myself while keeping it interesting.  It can be done with any exercises, but here is an example of one I did today: