Busy weekend ahead? Need to get your workout in quickly? Give this one a shot!
10 reps of ea, then 9, 8, 7, 6....1
Grab a timer and get your mind right for this quick but tough workout.
There are 3 rounds:
Round 1 - 3 min of work followed by 1 min rest
Round 2 - 6 min of work followed by 2 min rest
Round 3 - 9 min work
Complete as many circuits as possible of the following:
Add up your total completed reps at the end. Advanced, shoot for 350-400+ reps. Intermediate, shoot for 250-350.
This Weekend Workout requires a jump rope. If you don't own one already, you can sub in mountain climbers or jumping jacks. But, really, just go get one. Nothing will increase the effectiveness of your at home workouts like a jump rope. Get one here or here.
Go straight down the list. Record your time. Try again in a few weeks and see if you can improve on your previous score. (For a hard version, stick with 50 reps; intermediate complete 40 reps of each.)
It's the freakin' weekend, baby, and it's beautiful outside. Get out to a park, the backyard or the front porch, get some fresh air and knock out this Weekend Workout!
21 reps of each, then 18, 15, 12, 9, 6, 3
After completing 21 reps of each exercise, run 100 yards out and back, then move on to 18. If you can't get outdoors for the run, sub in 100 mtn climbers ea leg.
(advanced start at 21 reps, intermediate start at 18)
V-Ups (or Situps)
Weekend Workouts are all about efficiency. Get in, get out, done. Weekend Workouts are also all about staying on track. And there's no better way to stay on track than with a workout buddy. So, for this one, grab a partner and knock it out.
Mark off a distance of about 100 yards. One partner runs while the other partner starts working on the first exercise. Switch places when the runner gets back. Complete all the reps of the first exercise before moving to the second. The rep count is total for the pair.
200 Lunges total
100 Lying Leg Raises
If you can't attend our FREE Dirty South Fit workout at Mason Mill Park at 8am, give this bodyweight burner a shot! Knock it out in the living room, in the back yard, or at the park. Do it before the kids wake up or have them jump in for a family affair. Bottom line, just get it done!
30 seconds per exercise:
Burpees (count your reps!)
Rest 30 sec.
Transition as quickly as possible and hustle through those burpees because you repeat this circuit until you hit:
75 total burpees - beginners, 100 burpees - intermediate, 150 burpees - advanced.
Happy Birthday America! A holiday weekend isn't a holiday from your goals. Knock out this quick in the morning before the bbq, family and fireworks!
30 sec of each exercise, no rest between. Rest 90 sec after finishing the entire circuit. Repeat 4x, advanced repeat 5x.
Get your weekend started off proper with this quick, 10-15 minute workout. The main goal here is speed, with that being said, do not sacrifice proper form for quickness. Try your best to hit the rep counts unbroken, and to complete a full round without resting. If rest is required, do so between rounds. There will be an "(A)dvanced" option offered for each exercise, if you've been on a regular workout program, give some of the Advanced versions a try. Remember, your goal is speed. If you get through two rounds of trying the harder version and can no longer complete the rep counts unbroken, scale down to the regular option. SPEED! SPEED! SPEED!
- 20 Pushups | (A) Plyo/clapping pushups
- 20 Situps | (A) V-Ups
- 20 Step-back lunges(total) | (A) Plyo/Jumping Alternating Lunges (total)