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For time!

One mile at least under 7 min 30 seconds

30 Full Sit ups

incline pushups for 15

repeat 3x

Run for one mile under 7 minutes 20 seconds

50 bicycles

15 regular pushups

repeat 3x

run one mile for 7 minutes 15 seconds

pushups with feet on the ball for 15

50 crunches on ball

repeat 3x

Each time you do this workout run each mile faster than before!


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Run 3 squat 120

Run 3 and squat 120

Walk 5 for warm up
Run one mile start with .25 mile at 8 min mile; .25 at 7:48 min mile; .25 mile at 7:13 mile; .25 at 6:58 mile.
Squat 40 with challenging weight
30 full sit ups fast
20 weight front lunges

Run one mile at 7:00 minute mile pace
Squat 40 with challenging weight
30 full sit ups fast
12 side lunges

Run .50 mile at 7:30 min mile pace
Squat 40 with challenging weight
30 full sit ups fast
50 hip thrusts
50 side leg up (each leg)

Run .5 mile at 7 minute mile pace


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40 count workout

40 count workout

Jump for 5 minutes(speed rope)
40 squats with weight(bar)
Jump for two minutes high knees
* modification high knees for 10 seconds; regular jump for 10 seconds
Deltoid extension for two minutes
Jump with high knees for 1 minute
40 squats with weight(bar)
Jump for 2 minutes high knees
Shoulder press with bar for 20
Side lateral raises with 10 pound weights for 20.
Single leg calf raises 20 each leg.
Jump rope with high knees for 1 minute.
40 squats with weighted bar
Shoulder press side with the bar for 20.
Side lateral raises with 10 pound
dumb bells for 20.
Jump rope for two minutes high knees.
Done.