It Tastes Like BURNING!!

Beth Anne Lazaro August 25, 2016

Warm Up

5 Min Row/Run/Cardio Something

Hot Up

EMOM - You have one minute to complete the reps for each exercise, 1 round will be 4 minutes long. If it only takes you 35 seconds to complete an exercise use the remaining time to rest! In the words of Shia LeBeouf... DO IT!!

15 Min EMOM

Minute 1- 20 Air Squats
Minute 2- 20 Seated Leg Lifts (keep your body upright, and legs out like an L)
Minute 3- 15 DB Squat Cleans

Continue with this pattern until 15 minutes is up

WERK

42 Thrusters
21 Burpees
36 DB Squat Snatch
18 Burpees
30 Thrusters
15 Burpees
24 DB Squat Snatch
12 Burpees
18 Thrusters
9 Burpees
12 DB Squat Snatch
6 Burpees
6 Thrusters
3 Burpees

***A demo of a Dumbbell Squat Snatch

What better way to distract you from the roughness of this workout than this awkward photo! hahaha

Let's Get Weird

Beth Anne Lazaro May 23, 2016

This workout could take you a little bit, but it is worth it. The reps are low, don't let that fool you, you will feel every second of it. This is the workout you want to do if you want to get stupid sweaty and try something new!

CrossFit Open 16.5,4,3,2,1

Beth Anne Lazaro May 23, 2016

The CrossFit Games Open is the world's premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors.

A fun workout for all! Grab a friend or two and get after it!

Just Werk Werk Werk Werk Werk Werk

Beth Anne Lazaro May 22, 2016

WARM UP

4 Rounds

15 Squats
15 Push Ups
15 Sit Ups
400m Run/Row

HOT UP

100 Squats
50 Shoulder Press
100 Squats

WERK

50 Burpees
40 Wall Balls (sub Thrusters if you do not have a ball)
30 Weighted Sit ups
20 Hand Release Push Ups
10 Wall Crawls
20 Hand Release Push Ups
30 Weighted Sit Ups
40 Wall Balls
50 Burpees

Keepin it 100 x 10

Beth Anne Lazaro May 16, 2016

A 1,000 rep workout is no easy accomplishment, but it sure feels amazing when it's completed! Adjust the exercises according to your ability and available equipment. You can do it, this will take roughly 1 hour to complete! Get after it y'all!

The Unknown's (modified with no barbell)

Beth Anne Lazaro January 24, 2016

Read what inspired us to share this workout with you, this is a Hero WOD, we just modified a few things to make it possible to do without a barbell. Grab somebody and grind it out together. It will be worth it, I promise.

You vs Stairs

Beth Anne Lazaro December 28, 2015

We all have access to stairs, even while on vacation, all you need is your bodyweight an about an hour to complete this workout. No Excuses! Change up your fitness to keep shocking your body, that is how we get stronger.

Somebody's Birthday

Beth Anne Lazaro December 1, 2015

WARM UP

3x through

1 minute Plank
1 minute PVC Thruster
1 minute PVC Overhead Squat
1 minute High Knees in place
1 minute Butt Kicks in place

HOT UP

Set a timer for 41 Seconds and every time it goes off while you are doing this portion of the workout do 1 burpee.

(Interrupting Burpee every 41 Seconds)

RUN 1/2 Mile

100 Push Ups

200 Lunges 2=1

300 Squats

RUN 1/2 Mile

WERK

ADD ON means you will start with the first set, then begin again and add on the second set, repeat until you have completed every exercise.

4 Weighted Overhead Lunges + 1 Burpee (with weights)

4 Thrusters + 1 Burpee

4 Laps of weighted run (done in the gym, so 1 lap = 80m) + 1 Burpee

4 Inverted Plank Rows (elevate feet and row) + 1 Burpee

4 Shoulder Press + 1 Burpee

4 Man- Makers + 1 Burpee

4 Handstands + 1 Burpee

This portion of the workout looks like this...

4 Lunges 1 burpee

4 lunges 1 burpee 4 thrusters 1 burpee

4 lunges 1 burpee 4 thrusters 1 burpee 4 laps 1 burpee

4 lunges 1 burpee 4 thrusters 1 burpee 4 laps 1 burpee 4 inverted plank rows 1 burpee

YA DIG????

Get After it Y'all.. this one is a doozey, but you got it.

Do it.

Beth Anne Lazaro November 10, 2015

Just know that you can do this, and you should. Modify where you need to by taking out the jumps and dropping the weights.

SUNDY HUNDY

Beth Anne Lazaro November 8, 2015

Sundy Hundy is a lot more fun with friends. Grab somebody and force them to workout with you... with love of course!

Run Amuck

Beth Anne Lazaro October 11, 2015

Thank you to 76 Athletics and Cornerstone of Hope for putting on an amazing event for us to have fun, and workout for a cause. You guys can do this workout anywhere, no equipment required! Get After It Yall!

Hard Work

Beth Anne Lazaro October 3, 2015

This workout does not seem like a lot until you start it. Go at your pace, these exercises are for everyone! Get After it Yall!

GOALS

Beth Anne Lazaro August 31, 2015

Ralph always says "If you want to be able to do something better, you have to keep doing it, you can't avoid it" Ralph also has a goal to be able to handstand walk the gym floor by the end of 2015, he works on his handstands and walking every single week. Here is a workout that works on his goal (and a few of your goals too).

LUNGE? I thought you said LUNCH!

Beth Anne Lazaro August 31, 2015

You will be doing some great things should you click on this workout and find out what all it has in store for you. Grab a friend so you have someone to encourage you and keep you motivated.

Twenty RUN, 15, 12, 9

Beth Anne Lazaro August 31, 2015

Simple workout, follow the picture above and read the post for a few more details. Get after it yall!

"I might sit this one out... " -no one ever

Beth Anne Lazaro August 29, 2015

IF you sit out a workout when you know your body needs it... you will regret it. This workout is simple and it requires no equipment, so you have no excuses.

Lotsa Reps

Beth Anne Lazaro August 29, 2015

Simple yet effective, and also a little painful. Break it up into lower reps if you need to, and slowly chip away at all those reps. Grab a buddy and work on this together. Get after it yall!

QUICK SAND

Beth Anne Lazaro August 25, 2015

Calling this workout "quick sand," because... well you will just have to do it and see, then comment below and say "true true." I told my group, after we did this together, you would not finish if you were by yourself, and they concur. Grab somebody and force them ever so sweetly to sweat with you a minute. You and your friend will be better served having done so.

All the Squats

Beth Anne Lazaro August 24, 2015

I love squats, almost as much as I love Burpees! Everyone can do a squat, so you should give this workout a shot. If you need to modify... that is fine, step where it says jump, use lighter weights, and drop your knees if you need to on the push ups! Get after it!

Right Round Right Round

Beth Anne Lazaro August 21, 2015

Same rounds and reps makes for a fun and challenging workout! Share this with a friend and push each other to get through every round and rep without "scaling."

MOM MAWM MOMMY MAMA MOOOMMM ma Ma mommeeeee and kid Workout. Anyone feel me on this? 🙋🏼‍♀️ Warm up 10 min walk, run, scooter, or bike together Hot-up “Simon Says” 10 min Let each kid pick an exercise and everyone does 10 reps! This works for high school and college kids too... 😂. Work 6x (for kids) 10x (for adults) 6 squats 6 mountain climbers 6 tuck jumps 6 burpees 6 sit-ups 6 push-ups 1 cartwheel Get after it! Stay strong, healthy, and hard to take down! 💪❤️

CORE-ona at Home Workout! 🤷🏼‍♀️Lemonade y’all. Warm-up 5x 10 zombie sit-ups 10 opposite leg v-ups 10 tuck-ins 10 sit-ups Rest 1 minute between each round Work 5x 25 single leg step-ups on each leg 25 burpees Thank you @townhallornowhere and @wearerebol for looking out for the holistic well-being of your people. Check out their insta for fellow #CLE coaches sharing workouts and healthy tips. Stay Strong, healthy, and hard to take down! Let’s get it!!

QUICK & PAINFUL 🤷🏼‍♀️. If the sun is shining, opt outside your house and get some Vitamin D! Warm-up 20 minutes on your stop watch every minute do a different movement. 2x Min 1 walk Min 2 jog Min 3 lunge Min 4 hop forward Min 5 skip Min 6 run Min 7 side shuffle right Min 8 side shuffle left Min 9 high knees Min 10 butt kicks WORK 150 Lungesters *Every time you take a break or stop do 10 hand release burpee lateral hops! To dial this workout back a bit 100 lungesters (take out the jump) and 5 hand release burpees. ALL YOU NEED IS YOUR BODY Y’all! Stay healthy, stay strong, and hard to take down. Message me with any questions.

“Mommy, when did you REALLY start working out?” -Asher (9 yr old son). 😂 I’ve been active and “working out” since I was 4, but I made a drastic change in how I was fueling my body 7ish years ago. Pictured above (on the left) is me 7ish years ago and (on the right) me this morning. My @lululemon color scheme has not changed, but my eating habits sure have. I am able to increase my workout volume and intensity because my body is fueled properly. Here it is... (no magic pill y’all) No gluten, no dairy, no sugar, and no processed crap! I eat REAL/WHOLE Foods and I have one cheat meal a week where I go ALL INNNN!! #transformationtuesday #transformation

Y’all. My mama is 66 years old and she is a BOSS! I think this is why it’s hard for me to listen to excuses. 🤷🏼‍♀️ #getitfrommymama Anytime someone tells me they are too old, too young, too big, too small, too short, too tall... I say that’s a lie. Tell that negative voice inside your head to shhhhh. You CAN and you WILL! The workout we did today... by @rxmentality 12 min AMRAP 800m Row With remaining time complete as many rounds of 10 Toes to Bar 15 Wallballs 🤍 Meme variation was 12 min AMRAP 800m row Into as many rounds as possible of 10 knee raises or candlesticks 15 Thrusters 🤍🤍🤍🤍 🤍🤍🤍🤍🤍 I finished with a 10 min EMOM 1 clean and jerk 💪 @dmorg675

“I want to be strong like you Daddy... Also, gimme an extra workout that pumps my arms up” -Asher Luca Lazaro We don’t make them workout with us, they WANT to get in on the action. We don’t tell them we show them and they follow our lead. 🙌 Lylee and Asher’s Team Workout tonight by @scottpanchik 21 min AMRAP 18 single unders 15 sit-ups 12 air squats 9 ground to overhead 6 burpees 3 scaled rope climbs 🤝Completed as you do an exercise and then your partner goes. * we will share each movement in our story... and the pump session workout that Asher did after.

We GET to choose how our family starts their day. So we opt to start each day with GOOD FOOD for ALL - setting everyone up for success. Wanna see a typical morning in our household? Check out the video from my time cooking with our @perfectlyimperfectproduce box #linkinbio. I share my story, what we eat, and the magical potion we use to help our kids eat their veggies. 🙄🧙‍♀️ I know it’s easier to wake up and throw some cereal at everyone and call it a day...but, if I wake up 10 minutes earlier and make a dope breakfast it sends my people out into the world READY for the day. You can get my recipes and hear my WHY from @perfectlyimperfectproduce IGTV. Check them out y’all; I love what they are up to and look forward to my weekly #organic box. If you want to give it a try, use my code 👉👇RALABALA50 for 50% off your first box 🙀.

EpCOT me a Keeper. Vacation is over for a few weeks 😭. We love every single second we get to travel and adventure, but it sure feels good to be home for a bit. #tbt #disney

MONTANA with family.

20 years between these Christmas Photos🎄😂. A little more bicep and a little less crop top, but same fireplace and a whole lotta memories and life in between!!

Merry Christmas Y’all. ❤️ PS- no children were permanently harmed in the making of this photo moment. 😂 FAIL.

First weekend in town in a bit. Felt good. Also, @ralphlazaro hit himself in the head with a barbell... he is fine, but now you don’t have to ask what happened. 😂💪

If you can carry it, you can keep it! Issa family tradition. #christmastree 🎄

We’ve found that giving TIME is usually harder than giving physical gifts. And today being #givingtuesday we are reminded of the value of the gift of time. We are really busy, but who isn’t busy right now?! This holiday season our goal is to show our kids and each other the importance of giving gifts - the physical kind, but also TIME, LOVE, GRATITUDE and the many other gifts that don’t cost money.

Time to dress up real nice and head downstairs to eat together. #SWEATANDFEAST y’all.

Falling coconuts kill 150 people per year. Two days of walking amongst the palm trees in the Bahamas and we still here!!! @fsoceanclub

Warm Up

Hot Up

WERK

WARM UP

4 Rounds

HOT UP

WERK

WARM UP

HOT UP

WERK

RALABALA

FOOD AND FITNESS INSPIRATION for REAL PEOPLE who want to live EXTRAORDINARY LIVES