Death. By. Burpees.
Don't freak out. We haven't lost anybody to this workout. Yet.
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??
Let's get outside for this tough Weekend Workout! Find a spot where you can run for about 400m (around the block once, or about 2 min).
Oh My Quad.
Run 400m
50 Squats
Then 3 Rounds of:
15 Burpees
20 Lunges (ea leg)
25 Situps
Finish with:
50 Squats
Run 400m
The Trucker!
10 Mountain Climbers (total)
4 Pushups
Repeat 4x, then,
10 Lunges (total)
4 Squats
Repeat 4x, then,
10 Jumping Jacks
4 Burpees
Repeat 4x, then,
10 Situps
4 Supermans
Repeat 4x, then start back at the top.
3x through total.
We're taking this weekend workout outside! Mark off a distance of 100 meters (about 100 long strides)
Run 200 meters (100 out and back)
Do 40 reps each of
Burpees
V-Ups/Situps
Run 400 meters
then 30 reps
Run 600 meters
20 reps
Run 800 meters
10 reps.Happy 4th of July!
20 Min AMRAP (as many rounds as possible)
5 Bald Eagle Burpees
10 Patriot Pushups
15 Liberty Situps
20 Freedom Squats
50 'Merica Mountain Climbers
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 Grinder
20 Min AMRAP (as many rounds as possible):
5 Burpees
10 Pushups
15 Situps
20 Squats
This one is all about volume. Find a pace you can stick with and just grind. Try to rest as little as possible, so don't sprint at any point. Maintain a steady output for 20 min. You got this!
Pushups
Situps
Squats
Lunges (ea)
Do 50 reps of each exercise. Every minute on the minute, stop and do 4 burpees, then pick up where you left off with your exercise.
Keys to a good workout:
Hustle.
That's it. You don't need equipment. You don't even need a lot of time. All you gotta do is hustle.
Start with 16 reps of each followed by a 100 yard run (50 out and back). Then 15 of each and a run, then 14, 13, 12... all the way down to 1 rep and a run.
Burpees
V-Ups
Advanced, start with 16, Intermediate 13, Beginner 10.
It's Memorial Day Weekend people. Before the BBQs and the booze, get out and do something! Stay on track with your fitness goals with this quick one:
3 min on, 1 min off for 6 total rounds. Repeat this circuit as many times as possible:
5 Burpees
10 Squats
Sprint 25 yards out and back.
That's it. Quick, effective, and it'll get you back to your long weekend before you know it.