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.
The Final Countdown
Start with 12 reps each, then 11, 10, 9, 8, 7....1
Lunges (ea leg)
(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)
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
Step Back Lunge to Jump (Right)
Step Back Lunge to Jump (Left)
Lateral Hop to Tuck Jump
4 Rounds for time:
Run 400m (one lap around the block)
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.
In 4 minutes, complete the following:
50 Jumping Jacks
15 Dips off a chair
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.
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.
Burpees and Situps
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.
100 Mtn Climbers (or jump rope singles)
then, 2 rounds:
60 Mtn Climbers (or jump rope singles)
then, 3 rounds:
40 Mtn Climbers (or jump rope singles)
(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