ThriveFit Step1

Welcome to ThriveFit: a fitness plan to catapult you from sluggish couch potato to high-energy champion!

One of the advantages of this program is that it will not take very much of your time.  Most workouts will take around 10 minutes, occasionally breaching the 20 or 30 minute mark.  The price you pay for short workouts?  High intensity!  But that’s part of the fun, and I know you’ll come to love it!  🙂

What is ThriveFit?                        ————>   Download and install ThriveFit now!

Start by determining your existing level:

  • Beginner/No equipment
  • Athlete
  • Seeking Extreme Fitness

Whichever level you choose, you complete all rounds of all exercises in the shortest amount of time possible.  Start your stopwatch, and begin on the first exercise of the first round, then move immediately into the next movement.  Take very short (e.g. 3 seconds) breaks as needed, and stop the timer when you finish the last exercise in the last round.

Workout 1

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Beginner

3 rounds for time of

  • 10 lunge jumps
  • 5 pushups
  • run 100m

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Athlete

4 rounds for time of:

  • 20 lunge jumps
  • 5 handstand pushups (against a wall)
  • run 100m

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Extreme

5 rounds for time of:

  • 20 lunge jumps holding 40# weight
  • 5 freestanding handstand pushups
  • run 100m

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Post your time and workout description to the comments section and see how you did against the ThriveFit community!  Work at the highest intensity you can, and feel proud of your time.  Remember, as long as you challenge your body, you’re on the path to good health and fitness!!

Workout 2

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Beginner

3 rounds for time of

  • 15 ground-to-overhead (light object)
  • 10 crunches
  • 5 burpees

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Athlete

4 rounds for time of:

  • 15 ground-to-overhead 15#
  • 15 crunches
  • 15 burpees

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Extreme

5 rounds for time of:

  • 15 ground-to-overhead 20#
  • 15 v-ups
  • 15 burpees

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Use any object you have available for the ground-to-overhead lift, whether it’s a brick, a dumbell, or a barbell.  Keep moving through those burpees, and shoot for a time under 10 minutes!

Workout 3

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Beginner

3 rounds for time of

  • 5 pullups (pushups alternate)
  • 10 thrusters 20#
  • 15 dips (chair dips alternate)

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Athlete

3 rounds for time of:

  • 10 pullups
  • 15 thrusters 45#
  • 20 dips

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Extreme

3 rounds for time of:

  • 15 pullups
  • 20 thrusters 65#
  • 25 dips

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Workout 4

You’ve been working hard, so your reward today is a workout so easy that a child could do it! 😉

Five rounds for time of:  2 deadlifts, 4 burpees, 6 tuck jumps.  Choose your deadlift weight based on your experience level:

  • Beginner: 30 pounds
  • Athlete:  185 pounds
  • Extreme:  315 pounds

 

Workout 5

Today, we’ll do something called Tabatas.  A Tabata circuit involves 20 seconds of work followed by 10 seconds of rest, repeated 8 times.  For you math wizards out there, that equals a total of 4 minutes for each Tabata exercise.

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Beginner

Tabatas:

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Athlete

Tabatas:

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Extreme

Tabatas:

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The objective of a Tabata workout is to get as many reps as possible.  If you can find a partner to run the clock for you, that will be ideal; otherwise just keep your wristwatch nearby to keep an eye on the time.  Start your stopwatch and do as many presses as you can in the first 20 seconds.  Once your timer reaches 20 seconds, stop, resting for 10 seconds.  Then, at the 30 second mark, begin doing presses again, starting with the number you left off on.  Keep going until all 8 rounds of presses are done, then begin the squats.  Your entire workout should take 8 minutes, and your score is the total number of reps completed across both exercises.  Let us know how you did by posting your time to the comments section below, and congratulations on your second day on the path to thriving fit!

ThriveFit Step1

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ThriveFit Results