Here it is, the monster of at home workouts. It might look like your average equipment free, do anywhere plan but trust me, this one is a killer! I originally intended this to be 3 repetitions of the first cycle but as I led my XC team through this plan, I quickly realized that was pushing it haha. You can certainly attempt to do the longer version and as always modify this to meet your body’s needs!

This is designed to have 1-2 minutes of rest between each cycle but try to keep rest between exercises to 15-30 seconds (at most).

(And all my college friends out there, if I hadn’t made this for my team I would say this was made for you because it is perfect for dorm rooms! You can do it with minimal space, there’s no jumping to bother neighbors, and you can adapt the length of time to fit your schedule!)

For more at home, equipment free workout plans go here!

unslowly submitted:

Hey guys, I’m Carley. I’m 19 years old and 5’3. The before pictures were taken February 18, 2014 and the during ones were taken August 13, 2014.

I’ve spent most of my life yo-yo dieting and trying to find a fast fix to my weight. But it took a lot of time and failed attempts for me to realize that changes don’t happen overnight and you can’t lose sight of the big picture. You need to change your entire lifestyle in order to change yourself — not go on a “diet”. It’s so important to FEEL healthy on the inside in order for it to show on the outside. I’m so proud of myself and can’t wait to continue on my fitness journey.

Major things that I did to lose the weight were: cut out pop, cut down majorly on fast food/candy/refined carbs such as sugar and white bread, drank TONS of water every day, and ate lots of veggies and fruit and more lean proteins such as fish and chicken. For exercise I didn’t do anything too crazy… I did some days of insanity here and there, walked a lot and eventually started jogging. Remember that weight loss is mostly diet — if you work out every day and eat like shit you won’t see the results you want.

Believe in yourself — If I can do it, so can you.

My fitness blog is:

      —- SUBMIT your own Before and After weight-loss photos HERE. 

After struggling all through August to find the motivation to keep moving forward, I have finally got back on track with clean eating and exercise and have lost 75 pounds in a little over 5 months. To be 15 pounds away from my goal is a dream come true, and I cant wait to see where the next few months take me!


Plank & Drag - Get into plank position and place one weight in front of your hands. Drag the weight towards yourself, about 18 inches. Then, crawl back on your hands and toes. Repeat the move once more, then turn around and repeat again in this direction.

Plank w/Hip Dip - Get into a plank position on your hands. Twist your body to one side, making a straight line with your arms and staggering your feet. Then dip your hip down as low as you can, but do not touch the ground. Return to starting position, then switch sides.

Rock n Roll to Burpee - Stand with your feet hip width apart. Roll onto your back and immediately roll back up to standing position and drop down into a burpee.