Check Out LiveWire Fitness in Voyage Dallas

 

Why LiveWire

 

Dirty 30

Dirty 30!

Warm up for 5-10 minutes then perform the following

  • 30 plyo lunges or lunges
  • 30 reverse crunch
  • 30 (per side) step-ups 
  • 30 dips
  • 1/2 mile run
  • 30 squats or squat jumps 
  • 30 jackknife (15 each side) 
  • 30 hip bridges
  • 30 mountain climbers
  • 1/2 mile run

Cool down and stretch 

 

Sizzler

Sizzle those calories away! 

Warm up for 5-10 minutes, then Then, in EACH set, perform the two exercises for stated amount of reps and follow with a 1-minute run (sprint). Keep rest between exercises to a minimum, 1 minute or so after each set.

Set 1:

  • 30 squats with overhead press 
  • 15 burpees
  • 1-minute run
  • Rest

Set 2:

  • 30, 2 arm rows
  • 15 burpees
  • 1-minute run
  • Rest

Set 3:

  • 30 lunges with bicep curls
  • 15 burpees
  • 1-minute run
  • Rest

Set 4:

  • 30 dips
  • 15 burpees
  • 1-minute run
  • Rest

Set 5:

  • 30 plie squat 
  • 15 burpees
  • 1-minute run
  • Rest

Set 6:

  • 30 crossover hip bridges (15... [more]
 

Lucky 7's

Lucky 7's

Warm up for 5-10 minutes, then Do 7 rounds as fast as possible with good form of:

  • 7 push ups
  • 7 scissor jumps 
  • 7 inchworms
  • 7 up/up/down/down plank 
  • 7 sit ups 
  • 7 jumping jacks 
  • 7 burpees

Cool down and stretch 10 min 

 

Burpee Challenge

 

Partner Workout

Partner Workout

Dynamic Warm Up 10 minutes

Complete five sets of the exercises listed below. Rest as needed and rest for one minute between each set.

  • 1 Minute Each: Partner Sit ups
  • 30 Each: Partner Throw Downs
  • 1 Minute: Partner Tag
  • 1 Minute: Partner Jacks
  • 40: High Five Partner Plank
  • 30 Each: Partner High Knees

... [more]

 

300 Rep Challenge

300 Rep Challenge!

Warm up for 5-10 minutes, then perform the following exercises for 10 reps each. Do three total sets. Rest for one or two minutes rest between each completed round.

  • 10 walking lunges (alternating legs) with bicep curls
  • 10 flutter kicks 
  • 10 full sit-ups
  • 10 push-ups
  • 10 jump squats
  • 10 2 arm rows
  • 10 reverse crunches
  • 10 burpees
  • 10 box jumps (curb jumps or step ups to modify)
  • 10 bench dips

Cool down and stretch 

 

How To Do A Dynamic Warm Up

Dynamic Warm Up 

Before any workout it is important to warm up your body and muscles properly to help avoid injury.  The most efficient and effective way to do so is with a dynamic warm-up. A dynamic warm-up is comprised of a series of movements that will increase your heart rate, improve muscle elasticity, open up your joints, and physically get your body warm in order to prepare for the demands of... [more]

 

Beat The Rep Workout

Beat The Rep Workout!

Warm up for 5-10 minutes, then perform each exercise for 1 minute counting your reps. Rest 1 minute & repeat and beat your first number of reps. Focus on good form first!

  • Push-ups 
  • Burpees 
  • Full Sit-ups
  • Plyo Lunge 
  • 2 Arm rows
  • Plyo Plié Squats 
  • Step Ups 
  • Dips 

Finish by holding plank as long as you can! Then cool down and stretch for 5-10 minutes.