“Two of the most important things in your life are your health & your body. You can have all the education & millions of dollars in the bank…but if you’ve got headaches, you’re obese, or out of shape–what good is your money? Your health account & your bank account…build them BOTH up!” ~Jack LaLanne […]
“A coincidence is a miracle..where God remains anonymous.” Get Some! Warm-up (5-Mins) 5x: Pogo Jump 10 seconds on/ 10 seconds rest 4x: Goblet Squat x 15 Hip Bridge x 15 3x: Pushup x 20 TRX Row or Rack Row x 12 2x: Farmer’s Carry (2 DB’s) x 30 yards down and back Running Man […]
Your biggest test of strength will be finding the strength to walk away from what no longer serves you… and then having the courage & audacity to say “YES” to what your ultimate purpose & destiny is. That is IMPACT! The BFR BURN!!! Circuit 1: Push/Pull Pushups x 30, 20, 10, max reps […]
“When you change the way you look at things…the things you look at change.” ~Dr Wayne Dyer Warm-up (3 mins) Station #1: Chase the Lion (2 rounds) KB Swings or Squat Jumps @20secs Band Splitters or Reverse DB Flys @20 secs Station #2: Rise Up! (3 rounds) Side-Lunge / Skater Plyos @ 30 secs […]
“Leave the heavy baggage in your past. You don’t need it for the next part of your journey.” ~Todd Durkin CARDIO & Ladder of Success 30-minutes of cardio and listen to one episode of the IMPACT SHOW podcast (or your favorite podcast) while moving. When done with 30-minutes cardio, complete the following “ladder” […]
“There’s always time for pain…there’s always time for healing. There’s always time for sorrow…there’s always time for joy. There’s always time for hurt…there’s always time for health. There’s always time for demons…there’s always time for dreams. There’s always time for change…there’s always time for IMPACT!” ~Todd Durkin IMPACT WORKOUT—“Descending Bridges” Circuit […]
“Your life might not look like what you’ve envisioned because it’s meant to be so much bigger.” ~Todd Durkin IMPACT WORKOUT—“Ascending Bridges” Circuit 1: KB Swings x 20 seconds KB Deadlifts x 20 seconds Circuit 2: Overhead Triceps Extensions (TRX, Bands, or Ropes) x 30-seconds Bicep Curls + Shoulder Press x […]
“It is only in our darkest hours that we may discover the true strength of the brilliant light within ourselves that can never, ever, be dimmed.” ~Doe Zantamanta This one for you “Big Sid” My pops (“Big Sid”) would have been 90-years old this week (6th). This one in honor of him! Big Sid: […]
“If I get WEAK, everything I do gets WEAKENED.” ~TD Burpee Buildup Challenge Squats (BW) x 5, 7, 9, 11… Pushups x 5, 7, 9, 11… Alternate between the 2 exercises, increasing by 2 reps each time, for 60 seconds; REST for 30-60 seconds. Complete 10 minutes TOTAL TIME. How many reps […]
Quote: Win the DAY. Win the WEEK. Win the MONTH. Win the QUARTER. WIN THE YEAR!!! 2024 Dose of Durkin Kickoff!! Complete 24-Minutes of the Following Exercises Squats (Barbell, Front, Bodyweight) x 6-10 Squat Jumps or Box Jumps x 6 Bench Press x 6-10 Plyo Pushups x 6 Lat Pulldowns or Pullups x […]
What is your THEME for 2024? Make it inspirational. Make it aspirational. Let it be the high-octane FUEL to set your hair on fire for what is going to be an EPIC year?! MORE CARDIO…LESS LARDIO!!! Jog/Bike/Row/Ski-Erg or Power-Walk 45 minutes Then complete the following circuit for 10-minutes TOTAL time: Pushups […]
GYMR… “Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend.” ― Melody Beattie GYMR… “BURN THE BIRD” Do something & anything to […]
“If you saw the size of your blessing coming, you would understand the magnitude of the battle you’re fighting.” Work Out of The Week: “5, 4, 3, 2, 1” 5x: Squat Jumps x 8, rest 30 seconds between sets 4x: DB Floor Press x 12 Prone Incline DB Row x 12 3x: […]
Quote of the Day: “Peace on earth will come to stay when we live Christmas every day.” — Helen Steiner Rice Workout of the Week: Jingle Bell Rock—12 Reps of Christmas!! KB Swings or Deadlifts x 12, 10, 8, …2 Pushups x 12, 10, 8, …2 TRX Rows, Pullups, or Lat Pulls x 12, […]
Quote of the Day: “When things are good, people LISTEN to you. When things are bad, they WATCH you. ~Dr. David Jeremiah Workout of the Week: “Reverse Pyramids–STRONG” Pushups or Bench Press x 10, 9, 8…5 reps Lat Pulldowns or Pullups x 10, 9, 8…5 reps Squats (BW or Bar) x 10, 9, […]
Warm-up (3 mins) Station #1: Chase the Lion (2 rounds) KB Swings or Squat Jumps @20secs Band Splitters or Reverse DB Flys @20 secs Station #2: Rise Up! (3 rounds) Side-Lunge / Skater Plyos @ 30 secs Rows (DB or TRX) + Kickbacks @30 secs Station #3. Get Your Mind Right (4 rounds) Bicep Curls […]
Warm-up (5-Mins) Pushups or DB Bench Press x 12, 11, 10… 1 Pullups, Lat Pulldowns or DB-1 Arm Rows x 12, 11, 10… 1 Air Squats (jumps optional) x 12, 11, 10… 1 Bicep Curls x 12, 11, 10… 1 Tricep Pressdowns or DB Kickbacks x 12, 11, 10… 1 Bench Dips x 12, 11, […]
“Everyone wants to live on top of the mountain, but all the happiness and growth occurs while you’re climbing it.” ~Andy Rooney EMBRACE THE CHALLENGE! Complete: 30 Pullups (or TRX Rows) 60 Pushups 120 Air Squats SOUL FUEL: TRUST in the Lord with all your heart and lean NOT on your own understanding. […]
What are you willing to die for? Once you’re willing to die for something… then you can really start to LIVE! Work Out of The Week: “The 15-Minute Body-Blitz Buildup” For 15 Minutes, complete: 1. 5 DB Squat + Presses 2. 5 Hand-Release Push-ups 3. 5 Pullups or TRX rows 4. 5 Barbell Bicep […]
“Practice like you’ve never won. Perform like you’ve never lost.” ~Bernard F. Asuncion Workout of the Week EMOM’s” Every Minute on the Minute, for 18 Minutes, complete: 10 Wall Balls 10 Med Ball Slams 40 Jump Ropes Soul Fuel: “Do not be anxious about anything, but in every situation, by prayer and petition, […]
Make yourself unavailable for negative situations, people, and conversations… and watch how quickly the positive ones take their place. Workout of the Week: ARM FARM!!! Station 1: (4-sets) Rope Overhead Extension + Pressdowns x 10/10 21’s (7, 7, 7) x 21 reps Station 2: (3-sets) Tricep Kickbacks x 10 + hold 3-5 secs Cross Concentration […]
“The Devil is Trying to Take You Out of the Game…Don’t Let it Happen!” Complete the following exercises. How many rounds can you complete in 25-minutes: Bench Press or Pushups (Reg or DB) x 10 Lat Pullldowns x 10 Squat Jumps x 10 TRX Rows x 10 Bicep Curls x 10 Tricep Pressdowns x 10 […]
“If you go DEEPER in your FAITH, you will BUILD a Higher Cathedral.” “Legs Feed The Wolf” Station 1: DB or KB Squats x 8 DB Single-Arm Rows x 8/8 4-rounds Station 2: DB Lunge with reach to ground x 5-8 p/leg DB Bicep Curl to Shoulder Press x 5-8 3-rounds Station […]
Quote of the Day… “Adversity is your Advantage… Scratch, Claw, Climb, Battle, and KEEP GOING! #WeGotThis Workout of the Day… 5x: Ball Slam x 7, rest 30 seconds Squat Jumps x 7, rest 30-seconds 4x: Lunge Hops (or Lunges) x 16 Total Stability Ball Leg Curl x 8 3x: DB Incline Bench […]
Quote of the Day: “The 5 P’s to Greatness… Perfect Practice Produces Peak Performance” ~Coach Warren Wolf Workout of the Day: “It’s Time to LAAABBBOOORRR!!!!” Run/Jog x 60-seconds Pushups x 25 Pullups x 8 (or 15 TRX Rows) Deadlift x 8 Squat Jumps x 8 Lunges x 16 total 50 yard “sprints” x 2 […]
Quote of Day… “Only when you are brave enough to explore the darkness will you discover the infinite power of your light.” ~Brene Brown Workout of Day For 20 Minutes: Odd Minutes: 20 Air Squats or 15 Pushups (mix it up!) Even Minutes: Run 50 yds, Bike or Row 30 seconds Hard Good […]
“If you want happiness for an hour — take a nap. If you want happiness for a day — go fishing. If you want happiness for a year — inherit a fortune. If you want happiness for a lifetime — help someone else.” ~Chinese proverb Workout of the Week: “LEGS & LUNGS” Circuit #1. LEGS […]
Workout of the Day: “P.M.A. All The Way” Complete as Many Rounds As Possible in 20 Minutes of: 7 Pull-ups (or 12 TRX rows) 25 BW Squats 21 Pushups 15 Bicep Curls 15 Band Tricep Pressdowns 40 “Twisters” (Ab Twists) 150 yd Shuttle Run (25 yds down & 25 yds back x 3 sets) […]
Workout Challenge: “Punch The Ticket” KB Swings x 10 Pushups x 15 Lat Pulldowns (or TRX Rows) x 10 Jump Rope x 50 5 Rounds for Time… What’s your Time? My time was 12:56 (12-minutes & 56 seconds); can you beat that time? Post your Time on your IG-Stories and tag me @ToddDurkin (someone […]
“Reverse Pyramids” (For circuits 1-3, superset between the 2 exercises with as little rest as needed; pay attention to the reps as they decrease with each set) Circuit 1: Squats (jumps optional) 10, 9, 8, 7….all the way to 1. Pushups (regular or diamond) 10, 9, 8, 7…all the way to 1. Complete 1 […]
Warm-up (5 Minutes) 5-minutes at a station: Station #1: “Fire-breathing Dragons” Squats (jumps) x 10 Bicep Curls x 11 Side-Lunges x 12 Total Pushups x 15-20 “In the box”—2 Minutes of “U Call It” Conditioning Station #2: Mind-Right Maniacs See-Saw Lunges x 10 total per side Pullups or Rows (DB or TRX) x 5-10 […]
Warm-up (5-Mins) Complete 4 rounds of: Air Squats x 25 Pushups x 25 Run/Walk 2:00 “Mindset” Tip of the Week: Read at least 10 pages in a book today or tonight. Don’t forget to post your post-workout sweaty selfies and tag me! LET’S GOOOOOO!
Warm-up (5-Mins) Complete as many rounds as possible in 12 minutes: Bike x 12 calories DB Bench Press x 12 “Mindset” Tip of the Week: Is it time for a social-media 1-day detox? If so, permit yourself to take it. If you don’t want to take a full-day detox, can you eliminate needless scrolling today […]
Warm-up (5-Mins) 5x: Ball Slam x 5, rest 30 seconds (make sure ball is a non-bouncing med ball) 4x: DB Walking Lunge x 6 each leg KB RDL x 12 3x: DB Incline Bench x 10 Pullup x max 2x: Farmer Walks x 30 yards down and back Side Plank x 30 seconds each side […]
Warm-up (5-Mins) Complete as many rounds as possible in 20 minutes of: Row or Bike 30 calories Reverse Lunges x 16 KB Swing x 15 “Mindset” Tip of the Week: No junk food today and avoid sugar at all costs. Sugar is the devil. It’s impossible to ‘Get Your Mind Right’ if you don’t […]
Warm-up (5-Mins) PICK ONE: Bike: 30 second sprint/2 minute easy pace x 10 rounds Run: 200m run/200m walk x 10 rounds Row: 1 minute fast pace/1 minute easy pace x 10 rounds “Mindset” Tips of the Week: Smile at 3 people today. Give 3 people praise today & uplift their spirits. Have a meaningful & […]
Warm-up (5-Mins) Complete 5 Rounds: Deadlift x 5, choose your weight (Barbell or Kettlebell) TRX Rows x 10 “Mindset” Tip of the Week: Body language is 80% of communication; own the room today; walk tall with confidence, energy, and radiance. Smile, be approachable, and let your spirit SHINE! Don’t forget to post your post-workout sweaty […]
Warm-up (5-Mins) 5x: Pogo Jump 10 seconds on/ 10 seconds rest 4x: Goblet Squat x 15 Hip Bridge x 15 3x: Pushup x 20 TRX Row or Rack Row x 12 2x: Farmer’s Carry (2 DB’s) x 30 yards down and back Running Man Sit-up x 20 1x: Max Pushups in 60-seconds “Mindset” Tip […]
How many rounds can you do in 20 minutes? Air Squats (body weight; jumps optional) 15 reps Pushups 15 reps Lunges 16 reps (8 each leg) TRX Curls + Rows 8 reps + max Dumbbell (DB) Tricep Kickbacks 12 reps + hold DB Bicep Curls 12 reps Bicycle & Rotates (core) 40 reps total […]
