BADASS Workout of the Week – February 17, 2014

Man at Finish Line

BADASS Dash™ is excited to announce the launch of our Workout of the Week program hosted by Caleb Barney of Snap Fitness.


  • 5-10 minutes of brisk walking/light jogging. Warming up prepares your body for the workout by increasing blood flow, opening up the capillary beds (basically extensions of your arteries, but much smaller), warming the muscle, and aiding in injury prevention. Don’t skip the warm-up!

Complete 4-5 rounds as quickly as possible of:

  • 10 push-ups – as you bring your chest towards the ground, make sure that you keep your elbows close to your body. Doing a “T-push-up” actually puts more strain on your shoulder.
  • 10 lunges (each leg) – as you step forward with one leg, try to keep the shin of that front leg vertical. If the front knee is bent too far over your toes then you put more strain on that knee. Also try to bring your back leg as close to the ground as possible.
  • 20 jumping jacks
  • Rest 2-minutes
  • Complete as many reps as you can in 8 minutes of:
  • 7 burpees – start in the standing position, drop down into a push-up, bring your legs in, and jump up with your hands above your head.
  • 12 cross-body mountain climbers (each leg) – start in the upward portion of the push-up position (arms extended). Bring your right knee towards your left elbow before bringing your right leg back to the starting position. Repeat with the left knee/leg to the right elbow. That is one rep.
  • Rest 2-minutes
  • 3 sets of Planks. Hold as long as possible…rest 1-minute between each set. – keeping pressure on your elbows and toes, keep your body rigid and hold for as long as possible. Make sure your body stays in a straight line and that your hips do not sag or rise.
  • 10-minutes of steady state running. Run/jog/walk at a pace that pushes you, but that you can maintain for 10-minutes.

Stretch! Stretching at the end of your workouts will help to improve your mobility, can help to reduce potential soreness for the following day, and can help keep you limber to aid in injury prevention.