Category Archives for Fitness

FOF Workout: The Mile of Madness

The FOF Mile of Madness...this workout has been a staple at Fixed on Fitness since January 2008.  We have done hundreds of variations of this workout, and it continues to be a favorite.  You get a mile of running followed by a great mix of strength exercises.  You can do absolutely ANY variation of this from weights to body weight or a combination of the two.  Today, we are bringing you a version that will use only your body weight.

Go mark out your quarter mile or head to the local track.  We hope you enjoy this week's workout!

Continue reading

Push Ups – Common Mistakes to Avoid

Ahhh...the push up.  What an amazing exercise!  Push ups are one of the most basic yet effective exercise movements that you can perform.  However, even though many of us have been performing push ups since elementary school, our mechanics are often poor.

I recently completed my Movement and Mobility Specialist Certification from MobilityWOD, and proper push up technique was a hot topic.  With such a basic movement, how can we be doing it wrong?  Whether you are a seasoned athlete or someone new to working out, we think the following tips will help you perfect your push ups.

Continue reading

EMOM: A Workout Format I Love

Anybody else love a good EMOM?  The workout format of every minute on the minute is one that I fall back on when my creative juices aren't really flowing and I just need to get a workout in.  An EMOM workout doesn't require a ton of creativity, the intensity is always high, and I can use absolutely any exercise or equipment that I have access to.  Today's workout is similar to a version we did this week at Fixed on Fitness, and it definitely got me sweating.

If you are ever short on creativity or time, just whip out an EMOM.  If you need great workout ideas, we post workouts weekly on this blog or on our FOF YouTube channel.  Here are the details for today's EMOM.

Continue reading

A Kettlebell and the Number Forty

Happy Wednesday!  Go grab your kettlebell and get ready for the FOF Forty.  Thankfully, you don't need a ton of time or space to complete today's workout.  In fact, you will likely finish in about 20 minutes, so we've included a little jump rope circuit as a bonus if you have some extra time.

Today's workout will hit your entire body, and it includes some cardio as well.  You will want to select a weight that is challenging for you, but that you can use to complete all movements.  Break this workout into sets, but make sure you complete your 40 reps before moving to the next exercise.  Here we go...

Continue reading

Tough Training – This Workout Won’t Disappoint

Do you have a workout that no matter how many times you have done it, you still feel like it's a serious kick in the butt?  The FOF 7-11 workout is one of those for me.  Getting this workout done outside during the summer months takes it to a whole new level.  Get outside for this one...a treadmill and air conditioning won't do this one justice.

FOF 7-11

We've got two parts for today's workout.  If you are pressed for time, get the first part done and save the other part for when you need a quick workout in a small space.  The goal for each section is to move as fast as you can with good form.

Part 1 - You will start a round every three minutes.  Complete the two exercises as fast as possible.  You should get 1:00 - 1:30 rest if you are moving quickly.  The goal is to complete a total of 7 rounds (21 minutes)

  • 200 yard Run
  • 20 Burpees
  • x7

Part 2 - Strength Circuit - REPS = 11

  • Chest to Floor Push ups
  • Floor Hops (2 count)
  • Prisoner Squats
  • Tuck ups
  • x7

Prepare for a Butt Kicking

Be prepared for a love / hate relationship with this one.  It absolutely stinks while you are doing it, but you feel so good once you are done.  Get outside, mark out 200 yds, set your watch, and get going today!

Happy Burpees!


Lunges, Burpees, and Double Unders…Wednesday Workout

Lunges, burpees, and jump rope make for a great combo in just about any workout.  I love this workout because it is quick, it works  just about everything, and I am sweating by the second round.  Grab your jump rope, and get ready for today's workout.  Don't have a jump rope?  No problem.  Just do high knees without the rope.

5-10-20 x 10

Complete this workout as fast as possible.

  • 5 Jumping Split Lunges (2 count)
  • 10 Chest to Floor Burpees
  • 20 Double Unders OR High Knees (2 count)
  • x 10

Get Going - Get it Done!

Get it done!  Don't wait until later.  Don't wait until tomorrow, or Monday, or next week.  Do it today!

Happy Sweating!


Wednesday Workout…Wonderful Ones

Ahhhhh....recovery!  My body was in serious need of a recovery workout this week. I've been pushing myself hard, and I can tell that my body is tired.  Today's workout is great whether you need to make it a recovery day or whether you are ready to go all out.  You'll need your running shoes and a clock.  Get ready...we've got Wonderful Ones coming at you.

Wonderful Ones

If you need a recovery workout, you should approach this one with the mentality that the goal is simply move during the work period.  Use the runs as a way to loosen up your legs...this means you should jog, not go for an all out quick run.  

If you are fresh and ready to go, pick up your speed on the runs.  Then, go as hard as you can during each minute of strength workout.  You can also add in weights or harder exercises to crank the intensity up a notch. 

You really are limitless when it comes to options with this workout.  You can do a tempo or interval run instead of a straight mile, you can jog, you can change the exercises, and you can add or take away exercises.  

1 Mile Run

Strength Circuit

  • 1:00 Chest to Floor Push ups
  • 1:00 Prisoner Squats
  • 1:00 Sit ups
  • 1:00 Burpees
  • 1:00 Speed Lunges
  • 1:00 Plank
  • 1:00 Dive Bombers or Supermans
  • 1:00 Rest
  • Repeat

1 Mile Run

Get It Done

Set your excuses aside and just get this workout done.  You will be glad that you did.  We'd love for you to come join us for an entire week of workouts for FREE.  We won't hassle you, we will only encourage you.  Click here to give FOF a try!

I hope you like this one as much as I did!  ~KP

Wednesday Workout – Grab your Watch

It's time for another Wednesday workout.  This week, you will need to grab your watch.  You will also need a weight and a medicine ball.  If you do not have access to equipment, go ahead and substitute any body weight exercise into the structure of this workout.

Remember...the goal of any workout on a clock is for you to work as hard as possible during the work interval.  

Continue reading