Weekly Workouts

Weekly Workouts

Welcome to where the rubber meets the road. It’s time to do some work! Each week, Todd will share a new physical challenge or workout for you to do at your local gym, home, or park. Get ready to sweat, burn some calories, and build strength with Todd’s expert “IMPACT Challenges.”

From bodyweight exercises to high-intensity interval challenges utilizing some of Todd’s favorite equipment, you can bet that you will get better with every challenge. Regardless of your fitness level and access to equipment, Todd’s workouts are still completely doable and designed to push you.

Challenges will drop every Thursday. 

036. Get Some! [Dose Of Durkin]

“A coincidence is a miracle..where God remains anonymous.”


Get Some!
Warm-up (5-Mins)


  • Pogo Jump 10 seconds on/ 10 seconds rest


  • Goblet Squat x 15
  • Hip Bridge x 15


  • Pushup x 20
  • TRX Row or Rack Row x 12


  • Farmer’s Carry (2 DB’s) x 30 yards down and back
  • Running Man Sit-up x 20


  • Max Pushups in 60-seconds




Soul Fuel: 

Dear God, allow me to open my eyes and see the miracles (or “coincidences”) happening all around me. Please give me the stamina, strength, energy, foresight, and vision to keep seeking the right opportunities that will ultimately glorify your Kingdom. Thank you. Amen.”

035. Reverse Pyramids [Dose Of Durkin]

“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


Reverse Pyramids

  • Warm Up (5-minutes) 
  • 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 Kckbacks x 12, 11, 10…1
  • Brench Dips x 12, 11, 10…1
  • Core V-ups x 12, 11, 10…1



Soul Fuel: 

“Dear God, thank you for getting me through the valleys. Sometimes when it’s dark and lonely, it’s hard to remember that someone else is there. Thank YOU for being there by my side in the best of times & the worst of times. Please continue to guide me & help me keep my eyes fixed on YOU. Thank you. Amen.”

034. Warm-up [Dose Of Durkin]

“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)

  1. KB Swings or Squat Jumps @20secs
  2. Band Splitters or Reverse DB Flys @20 secs

Station #2: Rise Up! (3 rounds)

  1. Side-Lunge / Skater Plyos @ 30 secs
  2. Rows (DB or TRX) + Kickbacks @30 secs

Station #3. Get Your Mind Right (4 rounds)

  1. Bicep Curls + Romanian Dead Lifts @40 secs
  2. Core (Bicycle & Rotates or V-ups) @40 secs

5-minute “U Call It” Final Conditioning:

(Jump Rope; Sprints; Boxing; Battling Ropes; Burpees; etc…)



Soul Fuel: 

“Dear God, I feel the big things You have brewing in my heart. Please fill me up with the Faith & Belief to Trust in Your plan wholeheartedly and stay focused on Your will for me. Thank you. Amen.”

033. The BFR BURN!!! [Dose Of Durkin]

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!




Circuit 1:  Push/Pull

  • Pushups x 30, 20, 10, max reps
  • TRX Rows x 30, 20, 10, max reps

Circuit 2: ARM FARM

  • DB Tricep Kickbacks x 20, 15, 10, 10, max reps
  • Bicep Curls x 20, 15, 10, 10, max reps

Circuit 3: Legs Go Crazy

  • Squats x 30, 20, 10, max reps (up to 40)
  • Calf Raises x 30, 20, 10, max reps (up to 40)

Stretch, Smile…and enjoy the BURN!

** Ideally, get your BFR (Blood Flow Resistance) Bands on and get to work (these are optional); Superset the 2-exercises back & forth until all reps complete; 

Minimize rest between sets & circuits.


Soul Fuel: 

Father God, please keep speaking to me. Allow me to listen. I hear you. I’m sometimes not sure if that’s “you” or if it’s “me.” That’s a big task you’re calling me to step-into and I want confirmation that you’re calling for me is indeed divine. Please keep whispering and showing signs…I’m listening. Thank you. Amen. 

032. This one for you “Big Sid” [Dose Of Durkin]

“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:

  • Squat (jumps)                x 45-secs
  • Pushup & Rotate            x 45-secs
  • DB-1 arm Rows                x ~20 secs on each side
  • Rev Lunge (alternating legs)        x 45 secs
  • Bicep Curls                x 45-secs
  • Tricep Pressdowns or Kickbacks    x 45-secs
  • Situps, Bicyles, or Planks        x 45-secs
  • Tricep Dips                x 45-secs
  • Bicep Curls ()                x 45-secs
  •  Shoulder Flys or Presses        x 45-secs

Take 30-45 secs between each exercise; 1-2 minutes after circuit. Complete 2 FULL circuits. That will give us “90” seconds per exercise.  When complete, feel free to get an extra 90-seconds (or 90-minutes ☺) doing whatever else you want!

Happy birthday Dad—Miss you!


Soul Fuel: 

Dear God, thank you. Thank you for those who have gone before us and IMPACTED us greatly. May we remember their soul and impact on us right now. Thank you God. May we take the lessons we were taught by them and be sure to LIVE them just as You would want us to live. Please allow us to mentor, coach, inspire, and serve those who come before us. Thank you. Amen.

031. CARDIO & Ladder of Success [Dose Of Durkin]

“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” in any order..
Pushups            x 10, 20, 30, 40
Squats               x 10, 20, 30, 40
Mountain Climbers    x 10, 20, 30, 40

Stretch 10-minutes!



Soul Fuel: 

Father God, allow me to be grateful for the past. As heavy and burdensome as it may have been, I realize it was part of the gift that I had to endure in order to step into the next part of the venture and journey. Thank you for healing, strength, forgiveness, hope, energy, and LIFE. I am excited for the dream you have implanted in me and the lives we are about to impact. Thank you. Amen.

030. Descending Bridges [Dose Of Durkin]

“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 1:

  • Side-Lunges (both sides) x 40-secs
  • Core-Rotations (cords or bands) x 40-secs


Circuit 2:

  • Bench Press x 30-secs
  • Lat Pulls or DB Rows x 30-secs


Circuit 3:

  • Squat (jumps) or Alt. Lunge Hops x 20-secs
  • Pushups or Dips x 20-secs

Complete 3-supersets within each circuit; if you have a training partner, both partners complete one exercise and then move to the next exercise in the circuit. See-saw back & forth so that you get 1:1 work/rest and complete 3-full sets. 1-minute between each circuit.


** If you would like more volume or are teaching a class with this format, you can make each station “5” minutes with 60-seconds between each circuit. 


Soul Fuel: 

Father God, thank you for getting me through the pain, the sorrow, the hardships, the tough times, and the time when the mind was NOT right. I thank you for giving me the strength to persevere, fight, listen, tap-in, be obedient, and to overcome the dark times. Thank you for being there with me through it all and allowing me to see how the darkness will lead to the Light. Please stay with me through this time as we prepare to amplify Light and magnify Impact. Thank You. Amen. 

029. Ascending Bridges [Dose Of Durkin]

“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 30-seconds


Circuit 3:

  • Rev. Lunges (Alternating legs) x 40-seconds
  • Planks (optional “Sproles-ups”) x 40-seconds

Complete 3-supersets within each circuit; if you have a training partner, both partners complete one exercise and then move to the next exercise in the circuit. See-saw back & forth so that you get 1:1 work/rest and get 3-full circuits. 1-minute between each circuit.


** If you would like more volume or are teaching a class with this format, you can make each station “5” minutes with 60-seconds between each circuit. 


Soul Fuel: 

Father God, give me the strength, vision, and audacity to step into the purpose you have imparted in me. Please give me the courage and obedience to listen deeply to you so that I can follow my divine uniqueness and operate in complete trust. Thank you. Amen.

028. Burpee Buildup Challenge[Dose Of Durkin]

“If I get WEAK, everything I do gets WEAKENED.”




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 can you get to when you get to 10:00 minutes?

(My reps were at “21” when 10-minutes hit)


Where there is no vision, the people perish.”

Proverbs 29:18


027. 2024 Dose of Durkin Kickoff!![Dose Of Durkin]


Win the DAY.

Win the WEEK.

Win the MONTH.

Win the QUARTER.



2024 Dose of Durkin Kickoff!!


Complete 24-Minutes of the Following Exercises

  1. Squats (Barbell, Front, Bodyweight) x 6-10
  2. Squat Jumps or Box Jumps x 6
  3. Bench Press x 6-10
  4. Plyo Pushups x 6
  5. Lat Pulldowns or Pullups x 6-10
  6. Walking Lunges (BW or DB’s) x 24 total
  7. Tricep Pressdowns x 16
  8. Bicep Curls x 16


Repeat for 24-minutes with 25-45 seconds between sets!!


Lord, WOW! Another year has been granted to us. May we not squander any opportunities you divinely put in front of us. May we have the audacity & courage to step into our best selves and not be driven or limited by fear, anguish, anxiety, or doubt. May we live in 2024 as if it was going to be the last year of our life and that we can create memories & experiences that will be etched into stone of what is called LEGACY. Amen.

026. MORE CARDIO…LESS LARDIO!!! [Dose Of Durkin]

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?!

Jog/Bike/Row/Ski-Erg or Power-Walk         45 minutes

Then complete the following circuit for 10-minutes TOTAL time:

  • Pushups                    x 10 reps…
  • Walking Lunges                x 10 reps …

Add 4 reps every time through until 10-mins is complete.

How many reps can you get to at the 10-minue mark?

Lord, thank you for 2023. As we wrap up this year, I thank you for the wins, AHAS, and people who have come into our lives. I thank you for the opportunities you presented and giving us the strength & courage to persevere in the best and worst of times. Thank you also for the defeats. The tough times, lessons, and challenges. For we realize that LIFE is all about appreciating the GOOD, the BAD, and sometimes even the UGLY…and somehow keeping our EYES UP. Thank you! Amen.

027. Jingle Bell Rock—12 Reps of Christmas!! [Dose Of Durkin]

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, 10, 8, …2
  • Skater Plyos x 12, 10, 8, …2
  • “ARM FARM” u-choose x 12, 10, 8, …2
  • Santa’s Sport Cord Core-Rotations x 12, 10, 8, …2

* Skater plyos is 12 per-side, 10 per-side, etc.

** Complete 4-minutes of any Core Work when complete

*** Take a 12-min GRATITUDE Walk, Jog, or Run after Lifting & Core


Soul Fuel:

“Dear God, don’t let us miss You this Christmas season. Please help us to simplify our activities, busy-ness, chaos, and traditions this holiday season so we can focus on Your birth. Thank you for bringing supernatural peace to our hearts and filling us with peace, love, and joy. Amen.”


026. “Reverse Pyramids–STRONG” [Dose Of Durkin]

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”


  1. Pushups or Bench Press x 10, 9, 8…5 reps
  2. Lat Pulldowns or Pullups x 10, 9, 8…5 reps
  3. Squats (BW or Bar) x 10, 9, 8…5 reps
  4. Bicep Hammer Curls x 10, 9, 9…5 reps
  5. Overhead Tricep Ext + Pressdowns x 10, 9, 9…5 reps
  6. Lunges x 10, 9, 9…5 reps


Finisher: (5-minutes Core)

  1. Bicycle & Rotate x 50, 40, 30, 20, 10 reps
  2. Plank x 50, 40, 20, 20, 10 seconds (not reps)


Complete a set of 10-reps of each of the 6-exercises. Then go back and repeat a set of 9 reps  of each exercise. Continue this sequence until you get through 5-reps. Smile!


Take a 2-3 minute rest and finish with CORE! #BOOM

Soul Fuel:

“Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. Do not be anxious in what needs to get done but give thanks to God.”

~Matthew 11:28-29


025. BURN THE BIRD [Dose Of Durkin]

“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
Do something & anything to burn the debauchery from yesterday!!
1. Pushups x 20
2. Lunges x 20
3. Pullups or TRX Rows x 10
4. RUN 1-2 minutes
5. “Burn the Bird” Core (Planks or Situps) x 60-seconds
Repeat 5x
Dear God, thank you for this season of Thanksgiving. We are so blessed to have such amazing people and opportunities in our lives. Please allow us to get a mental break over the next few days & weeks to enjoy the holiday season, remember the reason for the season, and to prime our energy for what WILL be an extraordinary holiday season. Amen. 

025. The 15-Minute Body-Blitz Buildup [Dose of Durkin]

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 Curls

5. 30 yd shuttle (15 yds down and back)

On round 2, add 1-rep per exercise and an additional “shuttle” for each round. Continue to build “1” rep per round until 15-minutes is up.

How many rounds can you complete in 15-minutes?


Soul Fuel: 

Dear God, please allow us to simplify life and be focused on the things You want us to focus on. Please give us the wisdom to discern Your desire from ego and provide us with the quiet time necessary to “tap into the whispers.” We thank you for this time of thanksgiving & gratitude and this community of amazing souls. Amen.


024. 5, 4, 3, 2, 1 [Dose of Durkin]

“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” 


Squat Jumps x 8, rest 30 seconds between sets



DB Floor Press x 12

Prone Incline DB Row x 12



Walking Lunges x 16 Total

Swiss Ball Leg Curl x 10



Farmer Walks x 20 yards down and back 

V-Ups x 12


1x Max Mountain Climbers in 60 seconds


Soul Fuel: 

Dear God, please allow me to continue to fight the good fight and continue doing what is right amidst so much chaos, despair, and negativity.  I know you have some big stuff coming our way and we have faith in your perfect plan and timing. Allow us to stay steadfast in our drive, passion, purpose, and true desire to ignite and amplify all the ‘good’ in the world. Please keep our body & mind strong so we can do Your work. Thank you. Amen. 


023. ARM FARM [Dose of Durkin]

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)

  1. Rope Overhead Extension + Pressdowns x 10/10
  2. 21’s (7, 7, 7) x 21 reps

Station 2: (3-sets)

  1. Tricep Kickbacks x 10 + hold 3-5 secs
  2. Cross Concentration Curls x 5-8 p/side

Station 3: (2-sets)

  1. Underhand Single-Arm Cable Pulldowns x 15
  2. TRX Curls x Max

Station 4: (1-set W.I.T.: Whatever it Takes!!)

  1. Pushups x 30
  2. Dips x 30



Dear God, please bless anyone right now who is struggling to find their place in their school, work, business/career, or in LIFE. We know that you are in charge and I ask that we have the strength, courage, and faith to give it all up to you. We realize you can do things supernatural beyond our control and I thank you for that. My prayer is that you please give us peace & joy in our hearts, souls, and minds…and that we Trust you undeniably. Thank YOU. Amen.

022. EMOM’s [Dose of Durkin]

“Practice like you’ve never won. Perform like you’ve never lost.”

~Bernard F. Asuncion


Workout of the Week


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, with thanksgiving, present your requests to God.”

~ Philippians 4:6

021. EMBRACE THE CHALLENGE! [Dose of Durkin]

“Everyone wants to live on top of the mountain, but all the happiness and growth occurs while you’re climbing it.” 

~Andy Rooney




30 Pullups (or TRX Rows)

60 Pushups

120 Air Squats



TRUST in the Lord with all your heart and lean NOT on your own understanding. In all your ways acknowledge him and he shall direct your paths.

~Proverbs 3:5

020. Body, Mind, & Soul Fuel [Dose of Durkin]

“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:

  1. Bench Press or Pushups (Reg or DB) x 10
  2. Lat Pullldowns x 10
  3. Squat Jumps x 10
  4. TRX Rows x 10
  5. Bicep Curls x 10
  6. Tricep Pressdowns x 10
  7. Lateral Lunges x 10 each way
  8. “Sproles-ups” (Plank-ups) x 10 p/arm
  9. Bicycle & Rotates x 20 Total
  10.  “Cardio” (Jump-Rope, Run, Burpees, Assault Bike, etc) x 1-minute


How many rounds can you get through in 25-minutes?



  • Journal for 5-minutes every EVENING for the next 7-days. Here are 6 prompts for you to reflect and WRITE DOWN before the head hits the pillow…
  1. These are 2-3 of the most important things I accomplished today…
  2. How did I create the MOST WOW & IMPACT today…
  3. What could I have done better today…
  4. What is the one word how I feel right now…
  5. Gratitude. What happened today that I’m most grateful for…
  6. Tomorrow, I MUST..