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🔥Ashton Valois🔥

@ashv2185

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Pump Day!

Begin and end workout with
(50)2-pumps burpees
In the middle
-Wide pushups
-Diamond pushups
-Mike Tyson pushups
-Head, shoulders knees and toes burpees
-Archer pushups
-Dirty 30 pushups

This workout was a struggle

Thank you @hawkdog7 for the challenge

Let’s get it done! 💪🫵

#burpees
#burpeeglory
#fitdad
#nomoredadbod
#fitnessjourney
#pushup
#nomoreexcuses

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Wednesday Ab Day

8 Rounds
16 - Navy Seal Burpees
2 minutes of abs
Ab exercises can be whatever you choose

Let’s get it done! 💪🫵

#burpees
#burpeeglory
#fitdad
#nomoredadbod
#fitnessjourney
#pushup
#nomoreexcuses

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Thursday Pump Day

13 - 1 pump warm-up set
200 burpees total
100 - 5 pump burpees
100 - 10 short burst pump burpees

Odd numbers are 5 pumps
And even numbers are 10 pumps

This one was definitely a challenge 🔥

Let’s get it done! 💪🫵

#burpees
#burpeeglory
#fitdad
#nomoredadbod
#fitnessjourney
#pushup
#nomoreexcuses

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Tuesday Leg Day

4 ROUNDS
1 round =
25 - 2 pump burpees w/ 2 squats
10 - ballerina lunges each side
10 - Bulgarian squats each side
50 - calf raises
10 - single leg deadlifts

Let’s get it done! 💪🫵

#burpees
#burpeeglory
#fitdad
#nomoredadbod
#fitnessjourney
#pushup
#nomoreexcuses

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Savage Sunday

Stronger together 💪🔥

Today was a round- robin workout
tackling everything from no pump burpees to bird dogs.

Who’s ready to join?✨

No pump burpees
1 to 5 pump burpees
Navy Seal Burpees
Static lunges
Sit-ups
Pike pushups
Superman’s
Bird dogs
Slow pushups

Let’s get it done! 💪🫵

#burpees
#burpeeglory
#fitdad
#nomoredadbod
#fitnessjourney
#pushup
#nomoreexcuses

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Saturday Throwdown

Deck of Cards
Aces - Man Makers burpee
Diamonds- double squats w/ jump
Clubs - Mike Tyson pushups
Hearts - butterfly

( Man Maker burpee - (3) Navy Seal burpees, (3) Army Ranger burpees, (3) pushups & (3) squats. Total 12 pumps)

Let’s get it done! 💪🫵

#burpees
#burpeeglory
#fitdad
#nomoredadbod
#fitnessjourney
#pushup
#nomoreexcuses

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CVP Friday

333 Burpees
1 burpee = 2 pumps with 2 squats

Let’s get it done! 💪🫵

#burpees
#burpeeglory
#fitdad
#nomoredadbod
#fitnessjourney
#pushup
#nomoreexcuses

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0

Ab Work Wednesday

Woke up late this morning and missed the session
So I did one this evening

3 ROUNDS
1 round =
5 min Navy Seal burpees
1 min - reverse sit-ups
1 min - v-ups
1 min - bicycles
1 min - windshield wipers
1 min - fluted kicks
25 rows

It’s a quick workout
Only 35 minutes

Let’s get it done! 💪🫵

#burpees
#burpeeglory
#fitdad
#nomoredadbod
#fitnessjourney
#pushup
#nomoreexcuses

5

1

Active Recovery Day Monday

160 burpees minimum
1 pump
2 pumps
3 pumps
Superman’s
Stretching

Let’s get it done! 💪🫵

#burpees
#burpeeglory
#fitdad
#nomoredadbod
#fitnessjourney
#pushup
#nomoreexcuses

2

1

Savage Sunday!

1 round =
1 minute of 1 pump burpees
1 minute of rest
For 30 rounds

Let’s get it done! 💪🫵

#burpees
#burpeeglory
#fitdad
#nomoredadbod
#fitnessjourney
#pushup
#nomoreexcuses

2

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Mixed Bag Saturday

10 count body builders
Sit-ups
V-ups
Flutter kicks
Pull-ups
Slow pushups
Clap pushups
Army ranger burpees
Squats
Jumping lunges

Let’s get it done! 💪🫵

#burpees
#burpeeglory
#fitdad
#nomoredadbod
#fitnessjourney
#pushup
#nomoreexcuses

3

0

Cardio Vascular Punishment
(CVP) Friday

Let’s get that heart rate up and the lungs burning! 🔥

1 round:
10 - 10 count body builders
20 - pair of mountain climbers
10 - 1 pump burpees
10 - squats
25 - rows
As many rounds as possible in 45 minutes

Let’s get it done! 💪🫵

#burpees
#burpeeglory
#fitdad
#nomoredadbod
#fitnessjourney
#pushup
#nomoreexcuses

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