Sky is the limit

3 Rounds for time.  Post results!!


15 Reverse Lunge to DB press
15 Dips
15 SB Push up (see link)  http://www.youtube.com/watch?v=O9ECiARvoXg
15 Side Plank raises
30 KB or DB swings
60 Lateral Box steps (see link) http://www.youtube.com/watch?v=G-qgNl9lUCA


Men use 30 pounds DB
Women use 8-10 pound DB

1 mile cool down and 100 Overhead DB tricep extensions (See Link)
 http://www.youtube.com/watch?v=F0T5FhIWcfE

Put up or Shut up!

Do as many rounds as possible in 30 minutes
Post results!!


10 Single arm DB Snatch  http://www.youtube.com/watch?v=RmDhQT48bPI
20 Bicep curls
10 DB Push Press  http://www.youtube.com/watch?v=1p6osawShuI&feature=related
20 Push ups
10 Leg Raises
20 Reverse Crunches
10 Lateral lunges
20 Squats jumps


Men use 30-50 pound DB
Women use 10-20 pound DB


1 mile cool down and 100 crunches

Get right or get left... behind

GO FOR AS MANY ROUNDS AS POSSIBLE IN 30 MIN
Post your results

15 Squat to single arm DB up right row
15 Reverse lunges
60 sec jump rope
15 DB Bent over row
15 Stability Ball Knee Tucks (http://www.youtube.com/watch?v=lGCARNC5MQU)
60 sec jump rope
15 Kettle bell or DB swings
15 Bicep curls
60 sec jump rope
15 seated knee tucks  (http://www.youtube.com/watch?v=1HyXlzqrJEs&feature=related)
15 planks
60 sec jump rope

Men  20-30 pound DB
Women 10-15 pound DB

Step your game up

Complete Circuit as many times as you can in 30 minutes. Post the number of rounds you completed
10 Box jumps
15 Step ups each
20 DB Squats to shoulder press
25 Crunches
30 Mountain Climbers
25 Bicycle Crunches
20 Med Ball Chops
15 Lunge to Bicep curl
10 Box Jumps


Men use 20 pound Dumbells
Women use 10 pound Dumbells

The First Sweat

50 Body Weight squats
1/4 mile run
50 Push-Ups
1/4 mile run
50 Burpees
1/4 mile run
50 Pull-Ups OR (lat pulldowns)
50 V-Ups 
1/4 mile run

Go as fast as you can!! Post your time

Hello!!

Hello everyone and thanks for visiting the new Shawn Thomas Fitness site.  Here are some amazing workouts for those who have worked with me before and for anyone else who is interested in a great fitness challenge!  I hope you enjoy everything that I offer.  I will be posting some articles that i've written based on previous experience or research that I have conducted. I will keep you guys well informed about all facets of health and fitness.  Your feedback would be greatly appreciated!  I hope this is a big help to you all! Good luck and thanks and visiting