Back to Basics.
This one seems simple, but gets tough quickly. Set a pace and stick with it!
20 min, as many rounds as possible
5 Pushups
10 Situps
15 Squats
Run 100m
Adv - 20+ rounds
Int - 15-20 rounds
Beg - 10-15 rounds
Every Minute on the Minute
Every minute on the minute, do 5 burpees. Finish the minute with as many reps as possible of the exercises below.
Minute 1 - Pushups
Minute 2 - Situps
Minute 3 - Squats
Minute 4 - Rest (still do the burpees)
Repeat for 5 Rounds.
Sprint Pyramids!
Make sure you warm up effectively before jumping into this one. Run about 3 min, followed by 30 sec each of:
High Knees
Butt Kicks
Side Shuffle (Right and Left)
Carioca (Right and Left)
Skips
Then 10 meter sprints. 10 do reps, increasing pace with each one until you finish at a full sprint.
Workout:
Run hard for 30 sec (90% effort)
Walk 30 Sec
Run hard for 60 sec (80-85% effort)
Walk 60 sec
Run hard for 90 sec (75-80% effort)
Walk 90 sec
Run hard for 120 sec (70-75% effort)
Walk 120 sec
Run hard for 120 sec (75-80% effort)
Walk 120 sec
Run hard for 90 sec (80-85% effort)
Walk 90 sec
Run hard for 60 sec (90% effort)
Walk 60 sec
Run hard for 30 sec (ALL OUT EFFORT)
Alternating Tabata!
One of my at-home workout options! 20 seconds of work, 10 seconds of rest. Go straight down the list of exercises. After all 6, rest 1 min and repeat. 6 rounds total.
Pushups
Situps
Lunges
Jump Squats
Mountain Climbers
Burpees
Looks like we finally got a sunny Saturday in the A! Get outside for this sprint-paced Weekend Workout.
Hustle is everything. Go as fast as you can.
15 min AMRAP
5 Burpee
10 Jumping Lunges
Sprint 25 yards out and back
Rest 30 seconds.
Adv: 13-15 Rounds
Int: 10-12 Rounds
Beg: 7-10
It'll be a sunny one in the ATL tomorrow so get outside for this workout:
One time through the list as fast as possible.
100 Bicycle Crunches (total)
90 Mtn Climbers (total)
80 Flutter Kicks (total)
70 Lunges (total)
60 Squats
50 Situps
40 Pushups
30 V-Ups
20 Jump Squats
10 Burpees
After each exercise, run 50 yards out and back
Alternating Ladders
15 Burpees, 1 V-Up
14 Burpees, 2 V-ups
13 Burpees, 3 V-Ups
12 Burpees, 4 V-Ups
....all the way to...
3 Burpees, 13 V-Ups
2 Burpees, 14 V-Ups
1 Burpee, 15 V-Ups
*For and intermediate version, sub in pushups instead of burpees, or start at 12 reps instead of 15.
4 Circuit Core Crusher
4 circuits, 5 min each, repeat as many times as possible, rest 60 sec between circuits
A)
10 Pushups
10 Mountain Climbers (each leg)
10 Plank Leg Raises
B)
10 Scissor Kicks (each side)
10 Single Leg Hip Bridges (each side)
10 Jumping Lunges (each side
C)
10 Situps
10 Russian Twists
10 Flutter Kicks
D)
5 Burpees
10 Squats
10 Squat Jumps
HIIT - High Intensity Interval Training
This one's all about effort! During the work intervals, push as hard as you can. Hustle!
45 seconds on, 15 seconds rest. Go straight down the list. Rest 1 min at the end and repeat. 4 Rounds total.
- High Knees (running in place)
- Situp and Punch
- Mtn Climbers
- Flutter Kicks
- Squat Jumps
- Bicycle Crunches
- Jumping Lunges
- Burpees
In honor of OG Dirty Southerner Zach's birthday, we're doing:
The Demon Barbre of Peachtree Street
3 min on, 1 min off for 6 rounds, repeat as many times as possible
5 Burpees
10 V-Ups
20 Double Unders*
*If you don't have a Jump Rope, get one. Also, substitute a short run 25m out and back or 20 Mountain Climbers each leg. If you do have a Jump Rope but can't do Doubles yet, do 40 Single Unders