• July Workout of the Month

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    Published 5. July 2014 at 11:59 pm - No Comments

    Always foam roll and stretch before and after your workouts. To be done 1-2 times each week in July. Warm-up 2-4 sets: - Single Arm Kettle Bell Squats — 10 each side - Incline Pushups — 12 reps - Tricep Dips — 12 reps Upper Body Strength Workout: 3 sets — 10 reps, Heavy - Bench...

  • June Workout of the Month

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    Published 15. June 2014 at 4:59 am - No Comments

    Always foam roll and stretch before and after your workouts. To be done 1-2 times each week in June. Warm-up: 1-3 sets, 15 each side - Basic step - Alternating step with kick - Same side step up with hop Strength Workout: 3 sets — 15 reps, 10 reps, 6 reps increasing weight with...

  • May Workout of the Month

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    Published 1. May 2014 at 2:16 pm - No Comments

    Always foam roll and stretch before and after your workouts. To be done 1-2 times each week in May. Warm-up: - 8-15 minutes of cardio on equipment of your choosing (or outdoors) Bosu Workout 3-5 sets, 15 reps: (all can be done on the floor without Bosu) - Burpees - Lateral jogging - Bosu Jumps - Running...

  • April Workout of the Month

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    Published 5. April 2014 at 3:26 am - No Comments

    Always foam roll and stretch before and after your workouts. To be done 1-2 times each week in April. Warm-up on Cardio equipment or outdoors: - .25 mile at 65% of max - .25 mile 85% max - .25 mile 70% max - .25 mile 85% max - .10-.25 mile cool down walk or jog 3 sets: - set of 25 – 2 crisscross...

  • March Workout of the Month

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    Published 5. March 2014 at 6:00 am - No Comments

    Always foam roll and stretch before and after your workouts. To be done 1-2 times each week in March. 6 sets: - 15 Burpees - 10 each foot Basic Step 3 sets: - 20 Squats with Alternating Front Kick - 10 each single leg Romanian Deadlift (beg opt — toe down, adv opt on dyna disc) - 20 Back Flys -...

  • The Checklist

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    Published 17. February 2014 at 4:28 am - No Comments

    I don’t know about you, but when I make any major life changes such as a move, it helps to make a checklist. Don’t your health and fitness goals qualify as major life events? How can you prepare for any serious undertaking without proper planning? Depending on your current state of health and your...

  • February Workout of the Month

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    Published 2. February 2014 at 11:14 pm - No Comments

    Always foam roll and stretch before and after your workouts. To be done 1-2 times each week in February. Warm-up: - 8-15 minutes of Cardio on Equipment of your choosing (or Outdoors) 3-5 Sets Of Each Exercise: (All Can Be Done On The Floor Without Bosu) - 20 Each Foot Mock Tire Run - 20 Each Leg Bosu...

  • January Workout of the Month

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    Published 22. January 2014 at 1:56 am - No Comments

    Always foam roll and stretch before and after your workouts. To be done 1-2 times each week in January. Warm-up: - 8-15 minutes on cardio equipment of your choosing (or outdoors) 2-3 sets of each exercise: (light/medium weight on the bar — set for Back Row) - 10 each leg Lunges with bar between...

  • December Workout of the Month

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    Published 30. November 2013 at 3:14 am - No Comments

    Always foam roll and stretch before and after your workouts.  To be done 1-2 times each week in December. 15 minutes on the treadmill (can also be done on the elliptical & can be done with a modified pace and/or incline): -       5 mins at a 0.0 incline at a brisk walk -       4 mins...

  • November Workout of the Month

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    Published 30. November 2013 at 3:05 am - No Comments

    To be done 1-2 times each week in November. Always foam roll and stretch before and after your workouts. 2-3 sets of each exercise: - 15 wall balls - 15 ball slams - 15 explosive ball thrust - 15 ball tricep dips 3 sets of each exercise: - 15 bicep curls - 10 single arm/leg zottman curls** - 15 tricep...

July Workout of the Month

Published July 5, 2014 at 11:59 pm - No Comments

Always foam roll and stretch before and after your workouts. To be done 1-2 times each week in July. Warm-up 2-4 sets: – Single Arm Kettle Bell Squats — 10 each side – Incline Pushups — 12 reps – Tricep Dips — 12 reps Upper Body Strength Workout: 3 sets — 10 reps, Heavy -
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June Workout of the Month

Published June 15, 2014 at 4:59 am - No Comments

Always foam roll and stretch before and after your workouts. To be done 1-2 times each week in June. Warm-up: 1-3 sets, 15 each side – Basic step – Alternating step with kick – Same side step up with hop Strength Workout: 3 sets — 15 reps, 10 reps, 6 reps increasing weight with each
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