You voted, we heard you! Here is the top workout for July, as voted by members.

Equipment Required: Tire (dragged) and rebar (or weights)

Warm-up: Run to Mooney’s Bay hill and complete a full body warm-up, moving all joints through their full range of motion. Some warm-up drills included:

• Front and side kicks x 8 per side

• Arm circles x 8 per direction

• Open and close the gate for the hips

• Pigeon to downward dog x 8 per side

• Scoops x 8 per side

• Butt kicks with hold x 8 per side

Workout:

• Run the hill with a tire and complete push-ups on the way up (1/3, 2/3, top) for 40 push-ups at each position as a team (Regular, Diamond, GI).

  • Repeat x 3

• Run to the kids fitness park and complete a loop with 40 bounds over the fence, 40 lateral jumps over a small wall, 40 second dead hang (dead hang combined 40 seconds with everyone holding – one person max on break)

  • Repeat x 3

Cooldown:

• Return jog to Hog’s Back Park

• With time remaining, complete some stretching

This workout could easily be adopted anywhere. Here are recommendations for a home version:

Run on the treadmill to warm up for 5 – 10 minutes, then move your joints through their full range of motion (ideas are listed above).

Set your treadmill to an 8 – 10% incline. Run for 45 seconds on the incline, then complete 5 push-ups. Repeat for close-grip push-ups and wide push-ups. Then do the full drill two more times.

Set your treadmill to 1% incline. Run for 45 seconds then bound 10x per side over a weight bench, plyo box of even a coffee table (if it can handle it). Then set up a box of cereal on its side and do 10 lateral jumps over it per side. Run 45 seconds then complete a dead hang for 40 seconds. Repeat this full drill two more times.

Cooldown run for 5 – 10 minutes.

Have fun!