Core and Conditioning!
30 sec of each, go straight through without stopping. Rest 90 sec at the end. Repeat entire circuit 4-5x
Burpees
Mtn Climbers
Pushups
Sitouts
Jumping lunges
Flutter kicks with arms overhead
Scissor kicks with arms overhead
Squat hold
Squats
Burpees (again!)
Add On
Run 200m (or 100 mtn climbers total)
then 40 reps each:
Squats
Situps
Lunges (total)
Leg Raises
Run 400m (or 200 mtn climbers total)
30 reps of the exercises above, adding on:
Pushups
Run 600m (or 300mtn climbers total
20 reps of the exercises above, adding on:
Burpees
Kick your weekend off right with this quick burpee blaster.
Burpees Every 3.
Complete 50 Reps each advanced or 40 reps intermediate:
Pushups
Squat Jumps
Sit-Ups
Lunges (ea leg)
Leg Raises
Mountain Climbers (ea leg)
Every 3 min (including the first minute) stop and complete 9 burpees advanced or 7 burpees intermediate
Kilimanjaro.
150 Mtn Climbers (ea)
100 Squats
75 Situps
50 Pushups
25 Burpees
50 Pushups
75 Situps
100 Squats
150 Mtn Climbers
Century Challenge!
100 Pushups
Every time you stop, do 15 squats and 15 pushups.
(Advanced do 150 pushups)
Tabata!
20 seconds of work, 10 seconds of rest. Repeat for 8 rounds. Stick with the same exercise all 8 rounds. Then rest 90 seconds and move to the next exercise. If you don't have one, there are plenty of great free Tabata Timer apps that will run the clock for you.
Pushups
Squats
Situps
Jumping Lunges
Burpees
Stay warm inside and stay on track with your goals with this Weekend Workout - Snow Day Edition!
20 Burpees
50 Pushups
20 Burpees
50 Squats
20 Burpees
50 Situps
20 Burpees
50 Lunges (ea leg)
20 Burpees
*If you own a kettlebell or medicine ball, for a more challenging workout sub in exercises like KB swings, KB goblet squats, Thursters, Slamball, MB Situps, etc.
It's Christmas Eve, y'all. Before the gifts and food and booze, knock out this quick one to stay on track with your goals this holiday season!
12 Days of Christmas
12 reps each, then 11, 10, 9... all the way to 1 each.
Pushups (advanced - Burpees)
Squats (advanced - Squat Jumps)
Situps (advanced - V-Ups)
Lunges (ea leg)
The Trucker
10 Mtn Climbers
4 Pushups
Repeat 4 times, then,
10 Lunges
4 Squat Jumps
Repeat 4 times, then,
10 Jumping Jacks
4 Burpees
Repeat 4 times, then,
10 Situps
4 Supermans
Repeat 4 times, then start back at the top
3 times through.