Dirty South Poker!
For this workout, all you need is a deck of cards. Shuffle the cards, start a timer for 20 minutes, and draw the first card on the stack. The suit tells you what exercise to do; the number on the card tells you how many reps to do. Face Cards are worth 10 reps. When you finish the exercise, grab a new card. See how many you can get through in 20 min. Want a bigger challenge? Finish the deck!
Hearts: Lunges x2
Any Ace: 10 Burpees!
2 minutes of work then, 1 minute of rest, 6 rounds total
Repeat as many times as possible:
Death. By. Burpees.
Don't freak out. This one’s tough, but you’ll be tougher. This is an Every Minute On The Minute workout. Start with 5 Burpees the first minute. Rest the remainder of the minute. Then do 6 Burpees the next minute. Rest with whatever time is left. Then 7, 8, 9.... Keep going until you can't finish the Burpees in the minute. When that happens, rest the next full minute, then try to complete the reps you weren't able to finish. If you complete them, move on. If not, rest another minute and try again. How far can you get in 20 minutes??
Minute 1: 5 reps
Minute 2: 6 reps
Minute 3: 7 reps
Minute 4: 8 reps
Minute 5: 9 reps
Keep going up for 20 min!
For the first Weekend Workout of 2020 (holy crap, it's 20-freaking-20), give this burner a shot.
20 Minutes. Treat this as an amrap. If you finish the whole thing under 20 min, start back at the top.
20 exercises, 20 reps each:
4. Mountain Climbers (each leg)
5. Russian Twists (each side)
6. Lunges (each leg)
7. Pike Pushups
8. Leg Raises
9. Hip Bridges
10. Plank Leg Raises (each leg)
11. Flutter Kicks (each side)
12. Star Jumps
13. Pushup Plank Shoulder Touches (each side)
14. Scissor Kicks (each side)
15. Squat Jumps
18. Jumping Lunges (each leg)
19. Jumping Jacks
Core and Conditioning AMRAP!
In 20 minutes, complete as many reps as possible of the following exercises.
50 Leg Raises
50 Lunges (ea)
50 Leg Raises
If you finish the Burpees under 20 min, start back at the top!
Christmas is only a few days away! Before the gifts and food and booze, knock out this quick one to stay on track with your goals this holiday season!
12 Days of Christmas
12 reps each, then 11, 10, 9... all the way to 1 each.
Burpees (intermediate - Pushups)
Squat Jumps (intermediate - Squats)
V-Ups (intermediate - Sit-Ups)
Jumping Lunges x2 (intermediate - Lunges x2)
Little Bit of HIIT
30 seconds per exercise, working as hard as possible. Rest 1 minute after each round. 6 Rounds.
We affectionately call this one:
12 Minutes of Sadness
Start with 2 min of Burpees, counting reps
Then immediately move to 50 reps each of
Lunges (each leg)
Finish by repeating the same number of burpees you hit in the first 2 min.
See if you can finish under 12 minutes.
7 & 7
This is a quick one. Don't hold back. Move as quickly as you can!
7 min AMRAP (as many rounds as possible)
10 V-Ups or Situps
Rest 3 min, then:
7 min AMRAP
10 Mtn Climbers (ea leg)
15 Squat Jumps
How Many Can You Get?
It's that last round that gets ya.
20 minutes to complete:
5 Rounds of:
then, 4 rounds of:
10 Pike Pushups (or Dumbbell Overhead Press)
then, 3 rounds of:
15 Leg Raises
15 Lunges each leg
then, 2 rounds of:
30 Squat Jumps
30 Mtn Climbers each leg
then 1 round of:
As many burpees as possible up to the 20 min cap.