7 & 7
This is a quick one. Don't hold back. Move as quickly as you can!
7 min AMRAP (as many rounds as possible)
5 Pushups
10 V-Ups or Situps
15 Squats
Rest 3 min, then:
7 min AMRAP
5 Burpees
10 Mtn Climbers (ea leg)
15 Squat Jumps
Do 5 reps of each
Toe touches with overhead reach
Down dog hip pushes
Runners lunge knee pushes R
Shoulder rotations R
Down dog hip pushes
Runners lunge knee pushes L
Shoulder rotations L
Wide leg stance shoulder rotations
Partner Y Stretches
Then, plank/core activation work, 30 sec each:
Plank
Plank leg raises
Side plank R
Side plank L
Hip bridge hold
Hip bridge marching
Squats
Get outside for this Weekend Workout!
Complete as many rounds as possible in 20 min (add or subtract time based on your fitness level and availability).
5 Burpees
10 Pushups
15 Squats
20 Situps
25 Lunges (ea leg)
30 Mtn Climbers (ea leg)
Run 100 yards (50 out, 50 back)
Olympus
Run 1 mile
100 Burpees
Run 1 mile
Intermediate: 50 Burpees
Beginner: 50 Pushups
100 The Hard Way...
20 Burpees
50 Pushups
20 Burpees
50 Squats
20 Burpees
50 Situps
20 Burpees
50 Lunges each leg
20 Burpees
Advanced: above
Intermediate: 10 Burpees instead of 20
Sprint Pyramids!
Run hard for 1 min (90% effort)
Walk 30 Sec
Run hard for 2 min (80-85% effort)
Walk 1 min
Run hard for 4 min (70-75% effort)
Walk 2 min
Run hard for 4 min (80-85% effort)
Walk 2 min
Run hard 2 min (90% effort)
Walk 1 min
Run hard 1 min (all out effort)
HIIT Blaster
45 sec per exercise, work as fast as you can, counting your total reps.
Rest 90 sec after each round, try to hit the same score each time, 6 rounds total.
Pushups
Jump Squats
Situps
Burpees!
Grab a partner for this weekend workout. Reps are total for the pair. One person works, one person does the hold. Switch places if the holding partner drops!
For time:
200 Squats - Plank Hold
150 Lunges each leg - Hollow Hold
100 Pushups - Wall Sit
50 Burpees - Pushup Plank Hold
Century Challenge!
100 Pushups
Every time you stop, do 15 squats and 15 situps.
This one gets tough; it's supposed to get tough! But that doesn't mean you can cheat your reps! Touch your chest to the ground each time, and lock your arms at the top. Drop to your knees if you can't do full toe pushups. Use this workout to practice your form. Every rep is valuable.
(For a lighter workout, do 75 reps. Advanced do 150 pushups.)
Hustle! Go through this as quickly as possible!
10 Rounds advanced
8 Rounds Intermediate
5 Rounds Beginner
5 Pushups
10 Situps
15 Squats
5 Burpees
10 Leg Raises
15 Squat Jumps