How about a truly frightening workout for Halloween Eve!
Death. By. Burpees.
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??
Don't like burpees? Try this one with Squats, or Sprints, or Pushups. Pick any full body exercise you like and give it a shot.
18 Minute Ladder
Start with 5 reps of each, then 10, 15, 20, etc, going up by 5 each time.
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.