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Daily Workout 11.11.20

18 Minute AMRAP

18 minutes, repeat as times as possible:

5 Burpees

10 V-Ups

15 Squat Jumps

Run 100m out and back

For an intermediate version, do:

5 Pushups

10 Situps

15 Squats

Run 100m out and back

Daily Workout | 11.10.20

Every Minute on the Minute

Every 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 Pike Pushups -> Plank

Minute 2: 15 Jump Squats -> Situps

Minute 3: 10 Lunges ea -> Russian Twists

Minute 4: 8 Burpees -> Jumping Jacks

Minute 5: Rest

Repeat 4 times intermediate, 5 times advanced

Daily Workout | 11.09.20

Tabata Conditioning

To get the most out of any HIIT workout (tabata included), you gotta push yourself. Today's workout consists of 4 cardio exercises. You'll do each one for a full Tabata interval (20 seconds on, 10 seconds off, for 4 minutes). Then rest 90 seconds and move to the next one. Go all-out every 20 seconds work interval. 

1. Mountain Climbers

2. Jump Rope (or high knees)

3. 10 meter lateral shuffles

4. Burpees!

Daily Workout | 11.06.20

4 Rounds

Start with 60 seconds per exercise, then 45, 30, 15. As the time decreases, MOVE FASTER. Rest 1 min between completed rounds. 

Pushups

Sprinter Situps

Mountain Climbers

Lunges

10 meter sprint touches 

Daily Workout | 11.05.06

7 Minutes

This workout is only 7 minutes, so you better hustle. Make sure to warmup beforehand:

Warmup:

30 seconds each

Jumping Jacks

High Knees

Butt Kicks

Arm Circles

Plank

Side Plank Left

Side Plank Right

Single Leg Hip Bridges Right

Single Leg Hip Bridges Left

Hollow Hold

Situps

Pushups

Squats

Lunges

Then,

Complete as many burpees as possible in 7 minutes. Move as fast as you can. 

50-69 reps is pretty good

70-99 reps is serious hustle

100-119 reps is beast mode

120+ holy hell that's impressive 

Daily Workout | 11.04.20

300

300 squats. Any time you stop moving, even for just a second, do 15 pushups and 15 situps.

Daily Workout | 11.03.20

Anti-Anxiety Workout

We already know that exercise reduces the effects of stress and anxiety. Cardio especially has been shown to positively impact stress levels. I specifically like HIIT workouts for this reason. You'll be moving as fast as possible for 30 seconds at a time, so you won't have the opportunity to let your mind wander. Clear your mind. Hustle hard. 

30 Second HIIIT

30 seconds each, go straight through without stopping, rest 1 min after each round, 6 rounds total

- Mountain Climbers

- Sprinter Situps

- Jump Squats

- Burpees

Daily Workout | 11.02.20

3 by 3

3 Rounds of:

50 Jumping Jacks

15 Pushups

30 Squats

3 Rounds of:

50 Jump Rope

15 Pike Pushups

30 Lunges

3 Rounds of:

50 Mountain Climbers

15 Burpees

30 Speed Skater

Daily Workout | 10.30.20

Spooky Scary!

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.

Daily Workout | 10.29.20

18 Minute Ladder

Start with 5 reps of each, then 10, 15, 20, etc, going up by 5 each time. 

Pike Pushups

Situps

Squat Jumps

Lunges x2