Category: All-Star Workout
All-Star Power Medley Workout
Workout Focus: Power & Agility! Intensity: moderate You need: a timer, rolled towel or t-shirt, and a bench or box. Mat optional. Suggested Warmup: 25 Jumping Jacks | 30 High Knees | 20 Half Squats | 20 Good Mornings | 20 Walking Lunges Stability Trai…
Read MoreAll-Star Hufflepuff Workout
Workout Focus: Endurance, Power & Agility, Lower Body You need: a timer Suggested Warmup: 30s each: Jumping Jacks, Half Squats, Good Mornings, High Knees Stability Training: Walking Lunges with a reach-back: 20 lunges (=10 each side) x 2 All-Star Huff…
Read MoreAll-Star NO-MO’-FOMO Workout
Workout Focus: Core / Stability You Need: A mat and a physio ball (see notes if you don’t have a ball!) Intensity: Light Suggested Warmup: See below Stability Training: Included in the workout! All-Star NO-MO’-FOMO Workout Kick your “Fear of Missing…
Read MoreAll-Star Speedy Feet 2 Workout
This agility workout is a Tabata – meaning short intervals of 20 seconds of work with 10 seconds of rest between. The hard work of Tabata is definitely worth it – if you work to 100% of your capacity, you’ll get maximum results with mini…
Read MoreAll-Star Up and Down Workout
Workout Focus: Endurance, Speed & Power You Need: A stopwatch or interval timer, a bench or chair for step-ups Suggested Warmup: The Super-Quick Warmup Routine, or: 25 jumping jacks | 20 wall push-ups | 20 good mornings | 20 half squats | 20 arm circl…
Read MoreAll-Star Up and Down Workout
Workout Focus: Hi-Low Workout- upper body, core, endurance You Need: a mat; a timer or stopwatch Intensity: moderate to intense Suggested Warmup: 20x half squats | 20x walking lunges |20 good mornings | arm circles forward and backward for 20s each | 20…
Read MoreAll-Star Power Pairs Workout
Workout Focus: Power, Strength, Full Body Intensity: Moderate to Intense You Need: Stopwatch, mat (optional) Suggested Warmup: Try the All-Star Super-Quick Warm-Up Routine! Or: 20 jumping jacks, 20 bum kicks, 20 half squats, 20 good mornings, 20 walking …
Read MoreAll-Star King Kong Workout
Workout Focus: Strength, Lower Body You Need: A timer, mat, a chair or bench, barbell/dumbbells optional Intensity: Moderate intensity Suggested Warmup: 20 half squats | 20 wall push-ups | 20 good mornings | 10 full squats | 10 walking lunges | 10 arm cir…
Read MoreAll-Star Stay Strong II Workout
Workout Focus: Strength, Core You Need: A mat, a chair or bench Suggested Warmup: 20 x half squats | 20 x wall push-ups | 20 x good mornings | 10 x full squats | 10 walking lunges | 10 arm circles both directions Stability training: Included in the worko…
Read MoreAll-Star Triple P Workout: Plyo Power Party!
Workout Focus: Plyometrics for power You Need: A mat for burpees and a rolled t-shirt or towel for one-foot agility hops. Suggested Warmup: 20 half squats, 20 good mornings, 30 jumping jacks, 10 forward leanover lunges each side, 20 wall push-ups. Stabil…
Read MoreAll-Star AMRAP 12 Workout
Workout Focus: Endurance, Power, Strength, Full Body You need: Stopwatch, bench for dips, mat (optional) Warm up: 20 x wall push-ups | 20 x good mornings | 20 walking lunges | 20 half squats | 3 core activations + 20 Dead Bugs (from the How to Engage …
Read MoreAll-Star Core & More Workout
Workout Focus: Core, Strength Intensity: Moderate You Need: Just a mat! Suggested Warmup: Activate your TVA (3x 8), 20 wall push-ups, 30s Bear Crawls, 20 walking lunges, 20 Good Mornings, 20 Squats, 10 Squat jumps. Stability Training: All included! All-S…
Read More10-Minute Power Up HIIT
Workout Focus: Power + Agility, Endurance Intensity: Intense You Need: A timer, a mat, a chair/step/bench Suggested Warmup: 20 half squats, 20 good mornings, 30 jumping jacks, 20 walking lunges, arm circles both ways x 10, 20 wall push-ups, 10 full squats…
Read MoreAll-Star RDA Filthy 50 Workout
Workout Focus: Lower Body, Strength Intensity: Moderate to Intense You Need: A box or bench (optional), a mat Suggested Warmup: 50 x jumping jacks | 20 x half squats | 20 x wall push-ups | 20 x good mornings | 20 x full squats | 20 x walking lunges | 30s…
Read MoreAll-Star Body Burn Time Challenge Workout
Workout Focus: Full body, Power & Agility, Endurance! Intensity: You choose! You Need: A chair or bench, a stopwatch. Skipping rope optional (see explanations below) Suggested Warmup: 20 half squats | 20 wall push-ups | 20 good mornings | 20 full squa…
Read MoreAll-Star Spring Loaded II Workout
Workout Focus: Agility, Power, Cardio Intensity: Moderate to Intense! You Need: A stopwatch or interval timer, and a weight plate or dumbbell for side-to-side switches (see alternatives below if no weight available) Suggested Warmup: 20 half squats, 20 go…
Read MoreAll-Star “Exhale” Workout
Workout Focus: Strength, Mobility, Core, Full Body Intensity: Light You Need: Just a mat and a smile! You might need a strap, band, or towel for the stretches Suggested Warmup: None, included in the workout Stability Training: Also included Printable: 20…
Read MoreAll-Star “Count Your Cardio” Ladder Workout
Workout Focus: Endurance, Lower Body, Upper Body You Need: Just a mat if you want one! Suggested Warmup: 30s each: jumping jacks, half squats, good mornings, high knees, wall push-ups. Stability Training: Bear Crawls – 3 to 5 laps, forward an…
Read MoreAll-Star Power Jam Plyo Workout
Workout Focus: Power & Agility You Need: A wall, a timer and a smile! Box optional. Stability ball optional for the stability training section. Suggested Warmup: Do the Super Quick Warmup Routine, or: 25 jumping jacks, 20 walking lunges, 50 high knees…
Read MoreAll-Star Hip Strength Workout:
Workout Focus: Lower Body Strength (hips!) You Need: A theraband or other stretchy band in a loop! Mat & bench optional Suggested Warmup: 5 minutes of jogging or cycling, OR the Super Quick Warmup Routine All-Star Hip Strength Workout: Band March R…
Read MoreAll-Star Hot Stepper II Workout
Workout Focus: Agility You Need: A timer or stopwatch, mat optional, bench optional. Please wear shoes! Suggested Warmup: 25 jumping jacks | 20 half squats | 20 wall push-ups | 20 good mornings | 10 each calf raises, and single-leg calf raises | 20 easy s…
Read MoreAll-Star Cardio Ladder Workout
Workout Focus: Endurance, Lower Body You Need: A chair or box, a timer Suggested Warm Up: 30s each: jumping jacks, half squats, good mornings, high knees Stability Training: Walking lunges with a reach-back: 20 lunges (=10 each side) x 2. All-Star Cardio …
Read MoreAll-Star “Balanced” Workout
Workout Focus: Lower Body, Strength, Core (+ Stability!) You Need: A mat & timer; a ball of any kind – heavier is better, like a smaller medicine ball. (Optional: BOSU ball) Suggested Warmup: 50 jumping jacks; 15 calf raises; 10 single leg calf …
Read MoreAll-Star Resolve Workout
Workout Focus: Lower Body, Endurance You Need: A timer. Mat optional! Suggested Warmup: try the Super Quick Warm-Up Routine or: 25 Jumping Jacks, 25 high knees, 20 wall push-ups, 20 squats. Stability Training: Walking lunges with reach-back x 16 each sid…
Read MoreAll-Star Fresh Start Workout
Workout Focus: Full Body, Strength, Endurance Intensity: Moderate You Need: A timer. Mat and box or bench optional! Suggested Warmup: try the Super Quick Warm-Up Routine or: 25 Jumping Jacks, 25 high knees, 20 wall push-ups, 20 squats, 20 walking lunges.…
Read MoreAll-Star Box Workout
Workout Focus: Full Body, Power/Agility Intensity: Intense You Need: A box or bench Suggested Warmup: try the Super Quick Warm-Up Routine + 3-5 minutes of jogging and/or jumping jacks or stationary cycling. Stability Training: One foot balance, eyes clos…
Read MoreAll-Star Pop! Pop! Pop! Workout
Workout Focus: Full Body, Endurance Intensity: Intense You Need: A chair, timer, and a short attention span! Suggested Warmup: try the Super Quick Warm-Up Routine. Stability Training: Prisoner Get-Ups x 10 each side. All-Star Pop! Pop! Pop! Workout: Each …
Read MoreAll-Star Conquer Anything HIIT Workout
Sometimes you want to be invincible. Sometimes you need to feel like you can conquer anything! That’s where high intensity interval training (HIIT) comes in. It’s damn hard work, but in the end, you’re ready to take on the world (and th…
Read MoreAll-Star Jump In Time Workout
Workout Focus: Full Body, Endurance, Power & Agility Intensity: Intense You Need: a box or bench; a timer or stopwatch; mat optional Suggested Warmup: 25 jumping jacks | 20 x half squats | 30 high knees | 20 x wall push-ups | 20 x good mornings | 20…
Read MoreAll-Star Planksgiving Challenge Workout!
Workout Focus: Endurance, Core You Need: A mat, stopwatch, and a smile! Suggested Warmup: 20 half squats | 20 wall push-ups | 20 good mornings | 20 full squats | 20 walking lunges | 10 squat jumps or the Super Quick Warm-Up Routine All-Star Planksgiving…
Read MoreAll-Star AMRAP100 Workout
Workout Focus: Full Body, Endurance, Strength You Need: A mat, stopwatch, and an attack-it mentality! Suggested Warmup: 20 half squats | 20 wall push-ups | 20 good mornings | 20 full squats | 20 walking lunges | 10 squat jumps or the Super Quick Warm-Up R…
Read MoreAll-Star “Core-Booster” Workout
Workout Focus: Major core strength and stamina! You Need: A mat, a timer Suggested Warmup: 30s marching in place | 30s arm circles | 20 wall push-ups | 30s jumping jacks | 30s high knees… OR, just do this workout after any other training session whe…
Read MoreAll-Star “Cardio Circuit Situation” Workout
Workout Focus: Full Body, Endurance You Need: a timer or stopwatch, step/bench/chair. OPTIONAL: dumbbells, skipping rope. Suggested Warmup: 50 jumping jacks | 20 half squats | 20 wall push-ups | 20 good mornings | 20 full squats | 20 walking lunges | 20 …
Read MoreAll-Star Power Jam Workout
Workout Focus: Full Body, Endurance You Need: a timer or stopwatch Stability training: Cool down with 60s of Bird Dogs. Suggested Warmup: 50 jumping jacks | 20 half squats | 20 wall push-ups | 20 good mornings | 20 full squats | 20 walking lunges | 20 ar…
Read MoreAll-Star Turkey Trot Workout
Workout Focus: Full Body, Endurance You Need: a chair; a timer or stopwatch Stability Training: none today! Suggested Warmup: 50 jumping jacks | 20 x half squats | 20 x wall push-ups | 20 x good mornings | 20 x full squats | 20 walking lunges | 20 arm ci…
Read MoreAll-Star Plyo Punch Workout
Workout Focus: Full Body, Power/Agility, Endurance You Need: a mat; a timer or stopwatch Suggested Warmup: 50 jumping jacks | 20 half squats | 20 wall push-ups | 20 good mornings | 20 full squats | 20 walking lunges | 20 arm circles each direction. OR …
Read MoreAll-Star Birthday Bumps Workout
Workout Focus: Full Body, Power/Agility, Endurance You Need: A good attitude! Mat optional :) Stability training: Side plank 30s each side. Suggested Warmup: 25 jumping jacks | 20x half squats | 20x wall push-ups | 20x good mornings | 20 x full squ…
Read MoreAll-Star “Serenity Now!” Workout
Workout Focus: Strength, Core, Full Body You need: a mat Suggested Warmup: 20 x half squats | 20 x wall push-ups | 20 x good mornings Stability training: included All-Star “Serenity Now!” Workout Perform each exercise slowly, deliberately, with great…
Read MoreAll-Star “Muscle Endurance 101” Workout
Workout Focus: Strength, Full Body You need: a mat, timer, skipping rope (all optional) Suggested Warmup: Try the new All-Star Super-Quick Warm-Up Routine! Or: 20 jumping jacks, 20 bum kicks, 20 half squats, 20 good mornings, 20 walking lunges, 20 wall …
Read MoreAll-Star Agility Pyramid Workout
Workout Focus: Agility, Core Intensity: Moderate You need: A mat Warm Up: 20 half squats, 20 good mornings, 30 jumping jacks, 20 walking lunges, arm circles both ways x 10, 30s high knees Stability Training: included All-Star Agility Pyramid Workout Reps…
Read MoreAll-Star Endless Summer Workout
Workout Focus: Endurance, Lower Body Intensity: Intense! You need: A timer, water. Warm Up: 20 x half squats | 20 x walking lunges | 20 x good mornings | arm circles forward and backward for 20s each | 20 x wall push-ups … or try the Super-Quic…
Read MoreAll-Star Core Without Bore Workout
Workout Focus: Core strength You need: A mat & a physio ball (optional) Warm Up: 20 jumping jacks | 20 wall push-ups | 20 good mornings | 10 supermans | 30s high knees | 30s arm circles each direction Stability Training: included! All-Star Core Wit…
Read MoreAll-Star Frogger Workout
Workout Focus: Full body strength and power You need: Mat (optional), a wall Warm Up: 20 half squats | 20 wall push-ups | 20 good mornings | 20 full squats | 20 walking lunges | 30s high knees | 30s arm circles each direction Stability Training: inc…
Read MoreAll-Star Fitness Skills Blender Workout
Workout Focus: Agility, Strength, Power, Stability You need: Mat (optional), timer/stopwatch, and a smile! Warm Up: 20 x jumping jacks | 20 x bum kicks | 20 x half squats | 20 x good mornings | 20 walking lunges | 20 x wall push-ups | 10 Squat Jumps S…
Read MoreAll-Star Ready for the Floor Workout
Workout Focus: Strength, Full Body You need: Mat (optional), chair or bench Warm Up: Try the new All-Star Super-Quick Warm-Up Routine! Or: 20 x jumping jacks | 20 x bum kicks | 20 x half squats | 20 x good mornings | 20 walking lunges | 20 x wall push-…
Read MoreAll-Star Tremendous Two-fer Workout
Workout Focus: Endurance, Power, Strength, Full Body You need: Stopwatch, mat (optional) Warm Up: Try the new All-Star Super-Quick Warm-Up Routine! Or: 20 x jumping jacks | 20 x bum kicks | 20 x half squats | 20 x good mornings | 20 walking lunges | 20…
Read MoreAll-Star Firecracker AMRAP Workout
Workout Focus: Endurance, Power, Strength, Full Body You need: Stopwatch, bench for dips, mat (optional) Warm up: 20 x wall push-ups | 20 x good mornings | 20 walking lunges | 20 half squats | 3 core activations + 20 Dead Bugs (from the How to Engage …
Read MoreAll-Star Super-Quick Warm-Up Routine
Hey there, All-Star! Here’s your bonus content, with a full follow-along video and the printable you can download and take with you! I’ve been working on warm-ups and cool-downs, aka “flexibility training” a lot lately (You can che…
Read MoreAll-Star Take No Prisoner Workout
This no-impact workout strengthens your core for major stability on the track, which will help you laser-focus your attention on getting that win. Workout Focus: Core Strength You need: A timer and mat Warm up: 20 x wall push-ups | 20 x good mornings | …
Read MoreAll-Star Feel the Burn Workout
Workout Focus: Endurance, Strength, Power! You need: A timer! (Mat optional) Warm up: 25 jumping jacks | 20 half squats | 20 wall push-ups | 20 good mornings | 20 walking lunges | 20 full squats Stability Training: Included with planks – tr…
Read MoreAll-Star On the Minute Workout
With a set of reps to complete every minute, you choose your rest period by how fast you attack the exercises, and you’re done in 13 minutes total! Add to the end of another workout for a finishing boost, or do it solo on days when you’re shor…
Read MoreAll-Star Side Step Agility Workout
Workout Focus: Agility, Core Strength, Endurance You need: Just a mat! Warm up: 25 jumping jacks | 20x half squats | 20x wall push-ups | 20x good mornings | 30s arm circles each direction Stability Training: One Foot Balance, eyes closed: 2 x 30s each…
Read MoreAll-Star Iron Curtain Workout
This workout will make you a one-woman impenetrable wall that will make your opponents quake in their boots! Workout Focus: Core Strength & Stability, Upper Body You need: Just a mat! Warm up: 25 jumping jacks | 20x half squats | 20x wall push-ups …
Read MoreAll-Star Lucky Seven Circuit Workout
This week’s full body work out will make 7 your new lucky number! Workout Focus: Strength, Core, Upper Body, Lower Body, Power/Agility You need: mat (optional) Warm up: 20 jumping jacks | 20 high knees | 20x half squats | 20x wall push-ups | 20x…
Read MoreAll-Star Hop in the Park Workout
It’s a Hop in the Park, but it’s no walk in the park… This High Intensity Interval Training (HIIT) Workout is a killer method of building full body strength, quickly improving cardio endurance, and creating that magic muscle endurance r…
Read MoreAll-Star Warrior Workout
When you need to be a warrior out on the track, you’ll know you’ve got what it takes if you’ve completed this workout. Channel your inner Xena and go to battle with this time challenge workout! Workout Focus: Power, Endurance You need:…
Read MoreAll-Star Slow and Low Workout
Sometimes we have to slow things down a bit. Slow steady movements and holds can help you build amazing strength – as good for bracing and blocking as it is for powering through a wall as a jammer! Slow and low, that is today’s tempo… …
Read MoreAll-Star Sun’s Out Guns Out Workout
Be a stronger bracer and link in your defensive chain with a stronger upper body and core! You need: A mat, a chair or bench, and a timer set to 30s / 10s intervals Warm up: Optional: 25 jumping jacks | 25 high knees | 25 bum kicks | 20x half squats. …
Read MoreAll-Star Spring Loaded Workout
Ready to jump into Spring? Build Spring-Loaded legs with this “EMOM” plyometric and agility workout. “Every Minute on the Minute”, do 5 squat jumps, then continue with the set, picking up wherever you left off. Just set your timer to beep …
Read MoreAll-Star Quad City 2016 Workout
This session is inspired by Toronto Roller Derby’s “Quads 4 Quad City” 2015 challenge. You can check out last year’s Quad City workout here. Workout Focus: Quads! Strength and Power. You need: Nothin’ but a working set of knees. Warm up: …
Read MoreAll-Star Rock Solid Workout
Introducing the Rock Solid Brace workout, designed to take your braced formations from passable to impenetrable by strengthening your arms and core. Your teammates will thank you, and your opponents will rue the day you discovered this brace-bolstering w…
Read MoreAll-Star Hop To It Workout
Hope you’ve had your caffeine for the day, because this week’s workout will put a spring in your step. The Hop To It workout helps you max out your body’s power by building strong muscles so each movement on the track will pack a punch. …
Read MoreAll-Star ‘These Lovin’ Arms’ Workout
This week, gather any loving feelings that may remain after an onslaught of tacky cards and bad candy, and focus them on your sweet, sculpted upper body with the “These Lovin’ Arms” workout! ‘Cause really, who needs romance when you can fall …
Read MoreAll-Star Conquer Anything Workout
If you’ve ever had a week where you just feel like you can’t quite get anything to go your way, just try this Conquer Anything workout! You can nail this workout to the wall, and then you can get back out there and conquer anything else that …
Read MoreAll-Star Killer Instinct Workout
This fast-paced workout hits all the muscle groups you need to execute your killer derby instincts. You’ll be slaying it on the track! You need: A timer, a mat, and a rolled shirt or towel for agility hops. Warm up: 25 jumping jacks | 20 half squ…
Read MoreAll-Star Pyramid Party Workout
In this pyramid-style workout, we’ll increase reps with each step to the top, then decrease reps on the way back down. Be sure to check the modification notes on how to make this workout easier or harder to suit where you’re at! You need: A cha…
Read MoreAll-Star Cap’n (No) Crunch Workout
The Cap’n may love his crunchy cereal, but we here at RDA love a good core workout that just makes it look like you’ve been thinking of nothing but crunches for weeks. The Cap’n (No) Crunch workout challenges our core strength and endura…
Read MoreAll-Star Rocket Legs 2 Workout
Let’s launch the sequel to the beloved Rocket Legs workout to gain leg strength, endurance and cardio. Ready? Blast off! You need: A timer, a sturdy chair. Mat optional. Warm up: 25 jumping jacks | 20 half squats | 20 wall push-ups | 20 good morni…
Read MoreAll-Star Kick It Off Workout
The holidays are over — it’s time to jump-start 2016 with a full-body circuit workout designed to kick your butt into gear! You need: A mat, an interval timer — 45s work, 15s rest Warm up: 25 jumping jacks | 20 bum kicks | 20 half squ…
Read MoreAll-Star Dasher & Prancer Workout
This high-energy legs and cardio workout is going to have you dashing and prancing all over the living room or gym. You’re going to feel so powerful that you might want to start pulling sleighs filled with toys, but I don’t advise that. You ne…
Read MoreAll-Star Crazy Core Workout
This is advanced core strength training, but don’t be intimidated! Everything is modifiable (check out the options in the videos) for wherever you are on your fitness journey or in your day. Bonus: the quick circut will get your heart rate up as wel…
Read MoreAll-Star Burn it Up Workout
This tabata-style workout targets muscle strength and endurance, and will get you warmed up like nobody’s business. I’ve added some bonus core training to round out this session for a full-body workout. (Note: The Core Sequence is not a tabata…
Read MoreAll-Star Hold it Right There Workout
Unlike plyometrics or other dynamic exercises, isometric contractions are a different way to work your muscle strength and endurance. Isometric basically means ‘without moving’ – so with this workout, we’re going to contract and ho…
Read MoreAll-Star Hot Stepper Workout
You’re going to be steppin’ up until the cows come home with this one. Step-Ups are great for cardio, and they’re also super useful for skaters, as they mimic the mechanics of skating, especially cross overs. Don’t worry, your legs…
Read MoreAll-Star Half and Half 2 Workout
We’re covering all of the bases with this one: upper body, lower body, core and cardio! We’ve done a half and half workout before, but I shook it up and switched out the moves for some variety. Make sure to rest between the two sections of the…
Read MoreAll-Star Steady Eddie Workout
You’ll notice down at the bottom of this workout that you’re off the hook for Stability Training this week. That’s because this one is ALL stability and core training! It’s not a long one, so it’s perfect for adding on to a c…
Read MoreAll-Star Jammer Juice Workout
The ability to sustain your endurance, speed and power from the first whistle to the last whistle takes a lot of training. Do this workout, and you’ll be ready for anything at your next bout. Two minutes of hard work, followed by a one-minute rest, …
Read MoreAll-Star Core Blast Workout
This core-specific workout is super flexible. You can sneak it in if you’ve only got 10 minutes to spare, or you can stretch it all the way out to a 30+ minutes full cardio/core combo! Either way, your balance, stability and core strength will thank…
Read MoreAll-Star Birthday Bumps Workout
It’s my birthday today, so just like last year, I have to do one burpee for each year (and so do you!) but we’re switching it up with a burpee variety pack. Six different types of burpees, mixed in with some core strength for good measure. Check out t…
Read MoreAll-Star Half & Half Workout
Full Body Strength + Endurance You need: A timer, a mat, a chair or bench Warm up: 25 jumping jacks | 20 half squats | 20 wall push-ups | 20 good mornings | 20 full squats | 20 walking lunges | 20 arm circles in each direction All-Star Half & H…
Read MoreAll-Star Get Schooled Workout
Choose this full body HIIT workout when you want to show your opponents who’s been studying their off-skates training. (Hint: IT’S YOU!) Sneak in a quick workout between classes, or go for a long one at lunch hour. Either way, your strength and en…
Read MoreAll-Star Plyo For All Workout
This is an accessible yet effective workout that focuses on power, quickness, legs legs legs! There are two streams to choose from to get you started with plyo, or to take it to the next level. Plyometric democracy! You need: A timer, a sturdy chair, box,…
Read MoreAll-Star Rocket Legs Workout
Every skater wants powerful legs to blast around the track, and the endurance to keep going. This workout will get you both of those things and turn your regular, old legs into derby rocket boosters! You need: A timer, a sturdy chair. Mat optional. Warm u…
Read MoreAll-Star The Heat Is On Workout
Another great HIIT workout – and this week the H stands for HOT! It may or may not be hot outside, but this power and endurance workout will definitely help you generate some heat on the track. You need: Water (!!) and a stopwatch or interval timer.…
Read MoreAll-Star Top Half Workout
I've got a sore paw this week, so I thought you could join me in an all-upper-body-and-core workout extravaganza! Don't worry Legs - you'll be back in action soon enough. Enjoy the rest while you can!This post is only available to members.…
Read MoreAll-Star Agility Jam 2 Workout
This workout will get you one step closer to being lighter on your skates and harder to catch on the track.This post is only available to members.…
Read MoreAll-Star Sweet 16 Workout
It’s time for another time challenge! With a focus on endurance and full body strength, this sweet little workout is great if you’re short on time but still want to push yourself. (And by sweet I mean sweaty.) You need: A stopwatch and a chair…
Read MoreAll-Star Top Ten Workout
I recently shared my Top Ten Moves for Roller Derby on the blog, so I was inspired to put together an All-Star workout that incorporates them all! Obviously, this will target full body strength, and any roller derby workout worth its salt includes a bit…
Read MoreAll-Star A Little Bit Softer Now Workout
As the name suggests, this low-impact workout is a little softer than our usual All-Star workouts, but it will target your overall strength and muscle endurance. Don’t be fooled – just because it’s soft, doesn’t mean it’s n…
Read MoreAll-Star Renegade Workout
This AMRAP (As Many Rounds As Possible) workout will target your upper body strength while improving your cardio.This post is only available to members.…
Read MoreAll-Star Stairway to Heaven Workout
This workout happens to be straight out of the original StrideBuilder program, which I’ve been reviewing a lot lately because I’m working on launching the new StrideBooster, its more advanced counterpart. I think you’re ready for it! Choose a stairw…
Read MoreAll-Star Get Up to Get Down Workout
Clear some space and make sure you have lots of headroom for this one! This full-body strength and endurance workout will take you up, down, all around and back again. You’ll be sweating in all three dimensions! You need: A mat, a sturdy chair or be…
Read MoreAll-Star One More Jam! Workout
It’s late in the 2nd half. You’re team is down by 13 points, and you’re playing short. It’s not just the game that’s on the line here, it’s the whole season. Think you can’t do anymore? If you’ve got this wo…
Read MoreAll-Star Booty Burner Workout
Here’s a great workout out if you’re smack dab in the middle of your season and training hard. It’s an intense workout that focuses on endurance and lower body strength – particularly the boo-tay. And everyone knows a rollergirl…
Read MoreAll-Star Spring Roll Workout
Happy Spring Roll! As a tribute to the event happening in Fort Wayne this weekend, I put together this workout that will target your agility and core fitness. Lots of modifications and allowances for fitness levels, so this one is good if you’re pum…
Read MoreAll-Star Side 2 Side II Workout
Way back in November, we did our first Side 2 Side workout. It was an AMRAP (As Many Rounds As Possible) with a focus on explosive power. This sequel is an HIIT-style workout, concentrating on endurance and lateral movement. The difference with both of th…
Read MoreAll-Star Beast of the East Workout
This week’s workout is inspired by my trip to take in the hallowed Beast of the East tournament, hosted by Montreal Roller Derby. We’ll be working like beasts on cardio, power and core fitness, and no matter where you are, you’re always …
Read MoreAll-Star Burpee Pyramid Workout
More Pyramid action! This week’s workout is super effective for focusing in on cardio and core fitness. The great thing about pyramids is that you can make them as simple or intense as you need, so take note of the modifications below! You need: A m…
Read MoreAll-Star Feel the Burn AMRAP Workout
Hey there, All-Star! This week’s we’ve got an AMRAP workout, which stands for As Many Rounds As Possible. It’s perfect for when you want to shake up your regular training routine and really feel like you’ve accomplished something. …
Read MoreAll-Star Easter Bunny Hop Workout
Hey there, All-Star! Ever hear the expression “quick like a bunny?” That will be you on the track after this workout, which focuses on agility, power and cardio. Bonus: you’ll be able to outrun all of the kids for eggs at the Easter Egg …
Read MoreAll-Star/Pump Up Your Jam Plyo Workout
It’s a plyo session with burpee bookends: we'll start and finish with some burpees to get your heart rate going, and provide a solid challenge at the end. This post is only available to members.…
Read MoreAll-Star Quad City Workout
Toronto’s CN Power is preparing for their Quad City Chaos tournament, and they’ve invited all of their fans to train along with them with their “Quads 4 Quad City 20 Day Fitness Challenge.” This week, we’re going to join them! Th…
Read MoreAll-Star Speedy Feet Workout
Hey there, All-Star! This is a Tabata workout, so it’s short and very sweet…and by sweet, I mean intense. The hard work of Tabata is definitely worth it because it’s one of the best ways to strengthen your large muscle groups and impro…
Read MoreAll-Star Elite Sneak Peek Video Workout
We're focusing on building lots of strength, stability and explosive power in the shoulders, chest, core and legs.This post is only available to members.…
Read MoreAll-Star Strength Session Workout
We're focusing on building lots of strength, stability and explosive power in the shoulders, chest, core and legs.This post is only available to members.…
Read MoreAll-Star AMRAP Chair-Steppin’ Video Workout
Hey there, All-Star! Another new video for you! This workout is a quickie, but it’s full of lower-body intensity. Make sure to push yourself, but keep it safe. And please don’t use your mom’s favourite dining room set! If this workout …
Read MoreAll-Star 100 Rep Attack Workout
We're going to attack some fitness essentials with this week's workout: cardio, core strength and stability.This post is only available to members.…
Read MoreAll-Star Holly Jolly Workout
This week's All-Star workout is simple yet challenging, and it will cover all of your fitness bases so you can maximize your merry-making time over the holidays.This post is only available to members.…
Read MoreAll-Star Stride Builder Workout
Workout Focus: Stride mechanics, strength, and endurance!This post is only available to members.…
Read MoreAll-Star Hans and Franz Workout
Hear me now and believe me later, this workout will pump up your upper body.This post is only available to members.…
Read MoreAll-Star HIIT the Jam Workout
Can you give it all you've got in every jam? This workout will help you get there.This post is only available to members.…
Read MoreAll-Star Stay Strong Workout
Training the muscles that support your hips and spine will ensure that you are prepared for what's coming at you on the track.This post is only available to members.…
Read MoreAll-Star Side 2 Side Workout
Single-sided strength moves will really help build your explosive power. It's a great way to power up a workout when you're ready for a challenge!This post is only available to members.…
Read MoreAll-Star Agility Jam
it's a great idea to monitor your ongoing fitness by repeating certain workouts from time to time, and recording your results. So, this week, it's time to revisit our most recent challenge - the TIME CHALLENGE,This post is only available to members.…
Read MoreAll-Star Tabata Take-Down
it's a great idea to monitor your ongoing fitness by repeating certain workouts from time to time, and recording your results. So, this week, it's time to revisit our most recent challenge - the TIME CHALLENGE,This post is only available to members.…
Read MoreAll-Star Time Challenge!
it's a great idea to monitor your ongoing fitness by repeating certain workouts from time to time, and recording your results. So, this week, it's time to revisit our most recent challenge - the TIME CHALLENGE,This post is only available to members.…
Read MoreEndless Jam All-Star Workout
All-Star AMRAP roller derby workout for September 28, 2014This post is only available to members.…
Read MoreVariety Pack All-Star Workout
All-Star AMRAP roller derby workout for September 28, 2014This post is only available to members.…
Read MoreFour to One All-Star Workout
All-Star AMRAP roller derby workout for September 28, 2014This post is only available to members.…
Read MoreAll-Star AMRAP Workout
All-Star AMRAP roller derby workout for September 28, 2014This post is only available to members.…
Read MoreAll-Star Birthday Bumps
It's my birthday this week! And because I am a total weirdo, as you know, I have my own version of the Birthday Bumps.This post is only available to members.…
Read MoreAll-Star Chill-Out Session
I'm gonna stick with a good thing here, and keep working your arms, chest, and back, but we're also hitting a ton of core strength with this one today! This post is only available to members.…
Read MoreAll-Star Hi-Lo Workout
I'm gonna stick with a good thing here, and keep working your arms, chest, and back, but we're also hitting a ton of core strength with this one today! This post is only available to members.…
Read MoreAll-Star High and Mighty Workout – 2014-08-31
Why High and Mighty, you ask? Because this one is focussed on upper body strength.This post is only available to members.…
Read MoreAll-Star Balancer Workout – 2014-08-24
This week I want to focus on balancing out our overused muscles with some strength work on the somewhat under-used ones.This post is only available to members.…
Read MoreAll-Star HIIT-Woman Workout
Hey there, All-Star! This week’s super-awesome All-Star workout is High Intensity Interval Training. Yay! right? you’re saying ‘Yay!’ at home reading this, aren’t you? I knew it… :) This HIIT-woman workout is going …
Read MoreAll-Star Stability Workout – 2014-08-10
Hey there, All-Star! Building on the Pre-Hab Stability Training workout I posted this week, for you All-Stars I have built a workout which specifically incorporates the stability moves into it! I’ve made this routine equipment-free, so there’…
Read MoreAll-Star Time Challenge Workout – 2014-08-03
Hey there, All-Star! ZOMG – this workout was supposed to get posted on July 27 while I was at Rollercon. BUT, I forgot to hit the “auto-magic” button, and it didn’t. <Facepalm!> Because I goofed I’m making this workou…
Read MoreAll-Star Workout – 20th July 2014
Hey there, All-Star! Ready for more? Here’s a full body workout you can do up to 3 times in a week… the focus here is on core strength, cardio, and explosive power. If you know me, you know I love to be efficient as heck with our workouts. …
Read MoreAll-Star Workout – 13th July 2014
This week’s workout builds strength, power, agility, and good ol’ fashioned cardio. It’s roughly a 3:1 ratio of work to rest, although some work intervals are a little bit longer. This workout can be classified as plyometric, and HIIT. You need: a w…
Read MoreAll-Star Workout – 6th July 2014
For the inaugural workout for the brand, squeaky new RDA All-Star membership, I’m testing your left-right imbalances and making sure you’re just as strong on both sides! We’ll start with the basics with bridging, and move our way up the intensity la…
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