It's Christmas Eve, y'all. Before the gifts and food and the family Zoom sessions, knock out this quick one to stay on track with your goals this holiday season!
12 Days of Christmas
12 reps each, then 11, 10, 9... all the way to 1 each.
Pushups (advanced - Burpees)
Squats (advanced - Squat Jumps)
Situps (advanced - V-Ups)
Lunges (ea leg)
10 Rounds
10 rounds as fast as possible.
5 Burpees
10 Jumping Lunges
30 Mtn Climbers
Rest 30 sec
45 Second HIIT
4 exercises, 45 seconds each, rest 1 minute after, repeat for 5 rounds.
- Mountain Climber Pushups
- Sprinter Situps
- Speed Skaters
- Burpees
Strength and Speed
30 seconds each
Pushups - go SLOW, focus on full range of motion
Mountain Climbers - go FAST
Hollow Hold
Sprinter Situps
Squats - w/ weight, go SLOW, full ROM
Squat Jumps - go FAST
Lunges - w/ weight, SLOW, knee touches the ground each rep
Speed Skaters - go FAST
- rest 1 min, repeat for 5 rounds
Whole Lotta Lunge.
This ones a quad burner. In 20 minutes, complete as many rounds as possible of the following:
10 Burpees
10 Lunges each Leg
10 V-Ups
10 Lunges each Leg
(For a lighter version, swap in pushups and situps for burpees and v-ups)
One time through:
100 mountain climbers
50 Pushups
50 Situps
50 Squats
50 Supermans
50 Leg Raises
50 Lunges total
50 Pike Pushups
50 V-Ups
50 Jump Squats
100 Mountain Climbers
Descending Ladders
Start with 21 reps of each, then 18, 15, etc. Go down by 3 reps. Once you've finished the first ladder. Rest 2 min and move on to the second.
Ladder 1:
21-18-15-12-9-6-3
Hand Release Pushups
Lunges (each leg)
Ladder 2:
21-18-15-12-9-6-3
Situp Toe Touches
Squat Jumps
Dirty South Poker!
Finish the Deck Challenge!
For this workout, all you need is a deck of cards. Shuffle the cards and draw the first card on the stack. The suit tells you what exercise to do; the number on the card tells you how many reps to do. Face Cards are worth 10 reps. When you finish the exercise, grab a new card. How long does it take you to work through the whole deck?
Spades: Pushups
Diamonds: Situps
Clubs: Squats
Hearts: Leg Raises
Any Ace: 20 Mountain Climbers
Joker: 10 Burpees!
Someone asked me today, "why would you do this workout? It looks hard." My response was, "of course it's hard, but sometimes it's good to remind yourself that you can do hard things."
The 1k
1,000 reps and not a single burpee!
10 exercises, 40 reps each, then 30, 20, 10.
(Intermediate, start at 30 reps)
Pushups
Sprinter Situps
Pike Pushups
Leg Raises
Supermans
Star Crunch
Squat to High Knee
Toe Touches
Jump Lunges (total)
Mountain Climbers (total)