EMOM
Every minute on the minute do the reps of the primary exercise, then finish the minute with as many reps as possible of the secondary exercise.
Minute 1: 15 Pushups, then Plank
Minute 2: 20 Lunges, then Situp and Twist
Minute 3: 20 Jump Squats, then Flutter Kicks
Minute 4: 10 Burpees, then Mtn Climbers
Minute 5: Rest.
Repeat 4x
The Final Countdown
Start with 12 reps each, then 11, 10, 9, 8, 7....1
Pushups
Situps
Squats
Leg Raises
Lunges (ea leg)
Burpees
(Intermediate - start at 10 reps each)
15 Min Ladder
15 minutes to get as far up the ladder as possible. Start with 5 reps each, then 10, 15, 20, etc. Add 5 reps each time.
Dips (off a chair)
V-Ups
Squat Jumps
Mountain Climbers (x2)
30 Second Circuit
30 seconds per exercise, straight through the list, rest 1 min after, repeat for 5 rounds.
Pushups w/ Shoulder Taps at the top
Mountain Climbers
Supermans
Bicycle Crunches
Flutter Kicks
Step Back Lunge to Jump (Right)
Step Back Lunge to Jump (Left)
Lateral Hop to Tuck Jump
4 Rounds
4 Rounds for time:
Run 400m (one lap around the block)
15 Burpees
30 Squats
3 Ladders
3 Ladders, 7 minutes each. Start with 3 reps each, then 6, 9, 12, 15, 18, etc. Go up by 3 reps each time. See how far up the ladder you can get in 7 minutes. Rest 3 minutes after each round.
A)
Pushups
Squats
B)
Pike Pushups
Situps
C)
Burpees
Lunges x2
6 Rounds
In 4 minutes, complete the following:
50 Jumping Jacks
30 Lunges
25 Squats
20 Situps
15 Dips off a chair
10 Pushups
5 Burpees
With whatever time is left in the 4 min, rest and get ready for the next round. 6 Rounds total.
The last day of tough year calls for an equally tough workout.
Terrible 21's
Grab some paper and a pen to keep track of your rounds. Then, put your head down and grind.
21 reps of each, then 20, 19, 18, all the way down to 1.
Advanced:
Burpees and Situps
Intermediate:
Pushups and Situps
Happy New Year's Eve Eve, fit fam! It's the last weekend workout of the year, so let's make it a big one.
El Capitan
1 Round:
100 Mtn Climbers (or jump rope singles)
50 squats
25 Burpees
then, 2 rounds:
60 Mtn Climbers (or jump rope singles)
30 Squats
15 Burpees
then, 3 rounds:
40 Mtn Climbers (or jump rope singles)
20 squats
10 Burpees
(For a lighter version, sub in pushups for burpees)
Not Your Usual Tabata.
8 Rounds of 20 seconds on, 10 seconds off. Stick with the same exercise for all 8 rounds. During the rest, do an isometric hold. This one gets tough pretty quickly. Stick with it and push through the pain!
After 8 rounds of the first exercise, rest 1 min and move to the next.
1. Squats - Hold a squat during the 10 seconds of rest
2. Situps - Hold the hollow position during the rest
3. Pushups - Hold the top of a pushup during the rest