Tabata Centuries
Using a tabata style timer - 20 seconds of work, 10 seconds of rest - finish 100 pushups, 100 situps, and 100 squats. The goal is to work as hard as you can every 20 seconds. See how fast you can finish.
30 Sec Circuit
30 seconds per exercise, rest 1 min after each round, 5 rounds.
Plank Leg Raises
Mountain Climber Pushups (4 Mountain Climbers + 1 Pushup)
Hollow Hold
Sprinter Situps
Wallsit
Squat Jumps
Sumo Squat Hold
Speed Skaters
50-40-30-20-10
50 reps each, then 40, 30, 20, 10. After each round, run 100m out and back, or do 100 mountain climbers total.
Pushups
Situps
Squats
6 Rounds.
6 Rounds as fast as possible. No rest. Just Hustle.
50 Mountain Climbers
30 Jumping Lunges
25 Squats
20 Sprinter Situps
15 Pushups
10 Pike Pushups
5 Burpees
Alternating Tabata
20 seconds of work, 10 seconds of rest, alternating between 2 exercises. Repeat for 4 min, then rest 1 min and move to the next set of exercises.
Pushups and Mountain Climbers
Situps and Flutter Kicks
Squats and Speed Skaters
Burpees and Jumping Jacks
2 Rounds
14 Pushups
14 Situps
14 Squat Jumps
14 Lunges ea leg
14 Supermans
14 Leg Raises
14 Pike Pushups
14 Speed Skaters ea leg
14 Bicycle Crunches
14 Burpees
40-30-20-10
Start with 100 Mountain Climbers, then 40 reps each:
Squats
Situps
Pushups
100 Mountain Climbers, then 30 reps each:
Squats
Situps
Pushups
Lunges
100 Mountain Climbers, then 20 reps each:
Squats
Situps
Pushups
Lunges
Leg Raises
100 Mountain Climbers, then 10 reps each:
Squats
Situps
Pushups
Lunges
Leg Raises
Burpees
Iso and Power!
30 seconds per exercise, alternating between an isometric hold and a speed movement. Rest 1 min at the end. 5 Rounds total.
Pushup Plank Hold
Pushups w/ Shoulder Tap
Hollow Hold
Situp w/ Twist
Sumo Hold
Squat w/ High Knee
Wall Sit
Step Back Lunge w/ Jump
Alternating Ladders
15 Burpees, 1 V-Up
14 Burpees, 2 V-ups
13 Burpees, 3 V-Ups
12 Burpees, 4 V-Ups
....all the way to...
3 Burpees, 13 V-Ups
2 Burpees, 14 V-Ups
1 Burpee, 15 V-Ups
*For and intermediate version, sub in pushups instead of burpees, or start at 12 reps instead of 15.
2 Ladders
Run 400 meters (one time around the block),
then
21 reps each, 18, 15, 12, 9, 6, 3
Pushups and Squat Jumps
Run 400m
then
21 reps each, 18, 15, 12, 9, 6, 3
Situps and Lunges each leg
Run 400m