20-15-10-5
This is one of my favorite at home workouts. If you push yourself, this quick one will leave you gasping for breath. Go all out here. Make sure to warmup effectively beforehand so your first rep is at a sprint pace.
It's only three exercises:
Burpees
Squats
Situps
Do 20 reps of each, then 15 each, 10, 5
Rest half as long as it took you to complete it.
Then repeat it.
Try to hit the same time on your second round through.
For the super advanced, do 3 rounds. But, hustle! Your goal is to hit the same time each round.
Mile Repeats!
Here's a simple but tough workout to get you prepped for fall 5k season. The advanced version starts with a mile run. Modify based on your fitness level and experience. New runners may want to start with just a quick run around the block.
Run 1 mile
Rest half as long as it took you to run.
Repeat for 3 runs.
Push yourself! Try to hit the same pace every run. This takes as much mental toughness as it does physical. Get strong. Get quick.
The Kate
Run 400 meters (or 1 time around the block)
75 Squats
- then -
3 rounds (5 rounds advanced)
10 Burpees
15 Pushups
20 Alternating Lunges
- then -
75 Squats
Run 400 meters
There's no easy way to put it. This workout is freaking tough. But you're gonna get tougher. Set your timer, shut your brain off, and just move.
10 Times 2
Count your total reps.
1 min Pushups
2 min Situps
3 min Squats
4 min Burpees
REST 4 MINUTES, then
4 min Burpees
3 min Squats
2 min Situps
1 min Pushups
This workout is all about building speed and explosiveness. Go as fast as you can through all three exercises. Rest as much as you need between rounds to keep your intensity high.
Wheels!
10 rounds
5 Burpees
10 Tuck Jumps (knees as high as possible)
Sprint 100m
walk slowly back to where you started, then repeat
*Make sure to warmup before this one! Add in lots of plyometric movements like skips, high knees, butt kicks, squat jumps, etc.
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
The Zach
This is a tough one, but don't let it get in your head. Take it one rep, one step at a time.
200m run
then 40 reps each:
Burpees
V-ups
400m Run
30 reps
600m Run
20 reps
800m run
10 reps
*For an Advanced version start with 50 Burpees, 50 V-ups, then 200 run.
Get this one done early before that summer sun roasts ya!
Run 800m (half a mile or around the block twice)
Then 3 rounds of:
50 Squats
40 Lunges (total)
30 Pushups
20 V-Ups
10 Burpees
Finish with 800m run.
Terrible 21's
This one's just as much a test of your mental toughness as it is physical. Start with 21 reps of each, then 20, 19, 18... all the way down to 1 each. Rest as little as possible. Record your time and report back. YOU GOT THIS!
Advanced:
Pushups
V-Ups
Intermediate:
Start with 18 reps of each
Beginner:
Start with 15 reps, sub in knee pushups and situps
(*For an extra challenge, swap out Burpees for Pushups!)