About Justin Fallon

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So far Justin Fallon has created 306 blog entries.

Endurance 062020

By |2020-11-29T15:39:40+00:00June 18th, 2020|Endurance|

Warm-up: 2 Sets 20 Yard “A” Skip 20 Yard Butt Kicks 10 Yard Carioca each direction 20 Yard High Knees  10 Inch Worm Push-ups 5 PVC Figure 8’s each direction Workout: 20-15-10-5 Barbell or DB ground to overhead -after each set- 25/20 cal assault bike 20 box jumps Recovery: Low Back, Hips and Hamstrings

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Men’s Beach Body Program 062020

By |2020-06-15T01:25:37+00:00June 18th, 2020|Mens Beach Body|

Warm-up: 800 Meter run Workout: Full Body 100 db curls 100 tricep db floor skull crushers 100 bent over dual db rows 100 db bench press Every time you break during a set complete 20 situps Optional Workout: Stairmaster for 20-40 mins Recovery: Low Back and Hamstrings

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Women’s Beach Body 062020

By |2020-06-15T00:59:41+00:00June 18th, 2020|Womens Beach Body|

Warm-up: 800 Meter row Workout For Time: 1k row 30 burpee box jumps. 1 k row  Recovery Chest, Shoulders and Spine

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Endurance 061920

By |2020-06-15T01:55:59+00:00June 17th, 2020|Endurance|

Warm-up: 800 Meter jog 5:00 of any needed tissue work. Workout: Cash in: 400 m row 400 m run 40 sit ups Into: 4 Rounds 10 Hang cleans 10 Air squats Into: 400 m row 400 m run 40 sit ups Into: 4 rounds 10 Pull ups 10 Front squats Cash out: 400 m row [...]

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Men’s Beach Body Program 061920

By |2020-06-15T01:23:43+00:00June 17th, 2020|Mens Beach Body|

Warm-up: 3 Sets 5 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's Workout: Triceps/Calves/Abs Leg raises 3x30 superset with Tricep extensions 3x20 superset with Calf raises 3x10 rest as needed Decline oblique crunches 3x20 superset with Tricep press downs 3x10 superset with Calf raises 3x10 rest as need Cable crunches 3x15 superset with Cable rope extension [...]

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Women’s Beach Body 061920

By |2020-06-15T00:56:43+00:00June 17th, 2020|Womens Beach Body|

Warm-up: 5:00 Light jog Workout: Strict Press: 5x10 increase weight each set if possible Kneeling single arm DB press: 3x8-10 Superset with DB single arm snatch: 3x8-10 Lateral DB raise: 3x15 Superset with Rear DB flys: 3x15 Optional Workout: 1 mile run for time Rest 5 mins 800 m run for time. Rest 5 mins [...]

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Endurance 061820

By |2020-06-15T01:46:25+00:00June 16th, 2020|Endurance|

Warm-up: 3 sets Jog for 1 Minutes Rest for 1 Minute 10 pvc overhead squats Rest for 1 Minute Workout: Three 10 minute workouts with 2 minutes rest between each 0-10 minutes 1,000 m row -with time left AMRAP of burpees- 2 minutes rest 12-22 minutes 2 mile assault bike -with time left AMRAP of [...]

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Men’s Beach Body Program 061820

By |2020-06-15T01:20:33+00:00June 16th, 2020|Mens Beach Body|

Warm-up: 200 Meter Row 10 inch worms 20 pipe pass throughs Workout: Shoulders Strict press 8-6-4-4 drop set 10 Machine side lateral raise 12-10-8-8 Seated arnold dumbbell press 12-10-8-8 Standing db side lateral 4x8 Incline bench support db rear delt fly 12-10-8-8 Optional Workout: For time 10 min amrap of 10 cal bike 10 push [...]

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Women’s Beach Body 061820

By |2020-06-15T00:49:30+00:00June 16th, 2020|Womens Beach Body|

Warm-up: 2 Sets 12/12 Single leg hip thrusts 15 Meter high knee 15 Meter butt kicks 8/8 PVC figure 8's Workout Deadlift: 3x15 (same weight every set), rest 2-3 Mins between sets Bent Over Supinated Grip Barbell Row: 3x10-12 reps, rest 2-3 Mins between sets Weighted Strict Pronated Pull-ups: 3x8-10, rest 2-3 Mins between sets Preacher curl 5x15 light [...]

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