Strength and Power
10 Lunges each leg
10 Squat Jumps
10 Jumping Lunges each leg
- rest 1 minute -
Then, finish with this core circuit:
1 Minute of Plank
1 Minute of Situps
45 Seconds of Plank
45 Second of Leg Raises
30 Seconds of Plank
30 Seconds of V-Ups
Tabata is 20 seconds of work, 10 seconds of rest, repeated for 4 rounds. With this version, we're gonna hit smaller muscle groups for a more targeted workout. Start with circuit 1. Do 20 on, 10 off for 4 minutes, then rest 1 min and move to the next one.
1. Chair Dips - working your triceps
2. Lateral Raises - working your shoulders (use light dumbbells or 2 water bottles)
3. Donkey Kicks - working your glutes (alternate R and L every 20 seconds)
4. Standing Side Kicks - working your lateral hip stabilizers (alternate R and L every 20 seconds)
5. Seated Knee Tucks - working your abs and hip flexors
300 Pushup Challenge
This is an all-day workout. Find times throughout the day to do a set of pushups. For example, every time you do zoom call, do 20 pushups. Every time you get a text, do 10 pushups. Etc, etc. Keep track of your total reps throughout the day. Work until you hit 300 pushups.
7 Exercises, 7 Reps each, Repeat for 7 Rounds
Windshield Wipers x2
Sumo Squats (hold a weight if you've got one)
Curtsy Lunges x2
30 Second Circuit
30 seconds per exercise, straight down the list. Rest 1 min at the end. Repeat for 5 rounds.
- Single Leg Pushups (1 leg off the ground, alternate each rep)
- Plank Hip Touches
- Situp and Twist
- Squat Jumps
- Speed Skaters
Every Hour on the Hour!
This has been one of our most requested. Instead of asking you to do one long workout, today you've got to move a little every hour.
You can also sub in different exercises each hour. If you change the exercises, stick with this format:
This shouldn't take more than 2-3 minutes to knock out. Every hour on the hour, for a full workday, do this:
Intermediate: 50 total reps
Advanced: 100 total reps
How many rounds can you get in one day! Post in the comments or send me an email/text with your results!
Burpees Every 3.
Complete 50 Reps each advanced or 40 reps intermediate:
Lunges (ea leg)
Speed Skaters (ea leg)
Mountain Climbers (ea leg)
**Every 3 min (including the first minute) stop and complete 9 burpees
It's always the ones that look easy that get ya, right? Well, this is no exception. Hustle through this burner as quickly as you can!
The format is simple: climb up the ladder, then back down. Rest as little as possible.
Start with 1 pushup, then 1 tuck jump, then 2 pushups, 2 tuck jumps, then 3 each, then 4. Go all the way to 10 reps, then back down to 1. Can you finish under 7 minutes? 5 minutes?
*for a modification, do squats instead of tuck 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.
Here's a simple one that's guaranteed to get your fat burners working overtime.
10 Rounds of:
5 Double Pushup Burpees (2 pushups at the bottom)
10 Double Toe Touch Leg Raises (2 toe touches at the top)