20 Min Workouts

19/10/15

 

Do the following circuit as many times as possible in 10 minutes, resting only as needed. After the 10 minutes are up, rest 1 minute and move into the finisher. 1A) Alternating Prisoner Lunge (8/side) 1B) *Triple Stop Pushup (8) 1C) Jumping Jacks (20) 1D) Mountain Climber (10/side) *Pause for 1 second halfway down, again at the bottom, and and again halfway up… that’s ONE rep! 3-Minute Finisher – Do the following superset 3 times,  resting as shown. 2A) Burpee (20 secs), rest 10 secs 2B) Plank (20 secs), rest 10 secs

 

  19/10/15  

 

Perform 40-seconds on each exercise and rest 20-seconds in between. You will do this for 12- minutes (or 3 total rounds)    Burpees – 40-seconds/ Rest 20-seconds  Bodyweight Squats – 40-seconds/ Rest 20-seconds  Plank to Pushup – 40-seconds/ Rest 20-seconds  Reverse Lunges – 40-seconds/ Rest 20-seconds  then move back to the top…  

 

19/10/15  

 

   50 Jumping Jacks  10 Bulgarian Split Squats per leg  10 Eccentric Pushups  25 Prisoner Sumo Squats  Do as many rounds as possible in 19 minutes, only rest when necessary.  At the end, write down your time and try to beat it the next time you do this workout.  

 

 19/10/15  

 

 Do the following circuit 4 times, (the pushup plank is an “easier” recovery move than the standard plank. Just hold the top of the pushup position and brace your abs HARD).  DB Squat and Press (use a lighter weight than usual and do a fast tempo, but under control) (30 secs)  Pushup Plank (60 secs)  KB Swings (30 secs)  Pushup Plank (60 secs)  Stretch and cool-down

 

19/10/15

 

  Complete 10 repetitions on each exercise below and complete as many rounds as possible in 15-minutes. Rest ONLY when needed. You must FIRST complete 10-reps on one exercise before moving to the next.  Pull-Ups – 10 reps  Pushups – 10 reps  Box Jumps – 10 repsA)  Step Ups (Right) x 30s  Step Ups (Left) x 30s  Jumping Jacks x 30s (sub with step jacks for no impact)  Side Plank with Hip Dips (Right) x 30s  Side Plank with Hip Dips (Left) x 30s  Run in Place x 30s (sub with high knees for no impact)              

 

   20/8/15

 

 Perform each exercise for 30 seconds and do as many reps as possible, with good form. Rest for 10 seconds between the exercises. Repeat for a total of 5 rounds. Note: take a 30 second break between rounds if it’s your first time doing this circuit. 

 

  5/7/15

 

  1A) Total Body Extension – 60 seconds 1B) Pushups – 30 seconds 1C) Bodyweight Squats – 60 seconds 1D) Jumping Jacks – 60 seconds – Repeat 5 times. Rest as little as possible between exercises

 

 

 6/6/15  

 

 

  Lying Hip Extensions – 40 seconds, rest 20 seconds Band Pulls – 40 seconds, rest 20 seconds Pushup Hold (hold the top pushup position) – 40 seconds, rest 20 seconds Split Squats – 40 seconds – rest 20 seconds Split Squats (other leg) – 40 seconds, rest 20 seconds   Repeat 1 more time   Wall Squat – 50 seconds, rest 10 seconds Pushups or Kneeling Pushups – 50 seconds, rest 10 seconds Reverse Lunges – 50 seconds, rest 10 seconds Dumbbell Row – 50 seconds (25 seconds/side) – rest 10 seconds Mountain Climbers – 50 seconds, rest 10 seconds Repeat 1 more time

 

  6/6/15

 

Glute Bridge – 30 seconds, rest 30 seconds   Incline Pushups – 30 seconds, rest 30 seconds   Bird Dog – 30 seconds, rest 30 seconds   Stick Ups – 30 seconds, rest 30 seconds   Total Body Extensions – 30 seconds, rest 30 seconds   Repeat 1 more time   Wall Squat – 50 seconds, rest 10 seconds   Pushups or Kneeling Pushups – 50 seconds, rest 10 seconds   Reverse Lunges – 50 seconds, rest 10 seconds   Dumbbell Row – 50 seconds (25 seconds/side) – rest 10 seconds   Mountain Climbers – 50 seconds, rest 10 seconds   Repeat 1 more time      

 

                                            6/6/15

                    • Lying Hip Extensions – 40 seconds, rest 20 seconds

 

 

                  • Band Pulls – 40 seconds, rest 20 seconds

 

 

                  • Pushup Hold (hold the top pushup position) – 40 seconds, rest 20 seconds

 

 

                  • Split Squats – 40 seconds – rest 20 seconds

 

 

                  • Split Squats (other leg) – 40 seconds, rest 20 seconds

 

 

                  • Repeat 1 more time

 

 

                    • 1-Leg Lying Hip Extensions – 45 seconds, rest 15 seconds

 

 

                  • 1-Leg Lying Hip Extensions (other leg) – 45 seconds, rest 15 seconds

 

 

                  • Eccentric Pushups or Kneeling Pushups – 45 seconds, rest 15 seconds

 

 

                  • Bodyweight Squats – 45 seconds, rest 15 seconds

 

 

                  • Plank or Kneeling Plank – 45 seconds, rest 15 seconds

 

 

                  • Repeat 1 more time

 

                  6/6/15

                    • 1-Leg Lying Hip Extensions – 45 seconds, rest 15 seconds

 

 

                  • 1-Leg Lying Hip Extensions (other leg) – 45 seconds, rest 15 seconds

 

 

                  • Eccentric Pushups or Kneeling Pushups – 45 seconds, rest 15 seconds

 

 

                  • Bodyweight Squats – 45 seconds, rest 15 seconds

 

 

                  • Plank or Kneeling Plank – 45 seconds, rest 15 seconds

 

 

                  • Repeat 1 more time

 

 

                    • Wall Squat – 50 seconds, rest 10 seconds

 

 

                  • Pushups or Kneeling Pushups – 50 seconds, rest 10 seconds

 

 

                  • Reverse Lunges – 50 seconds, rest 10 seconds

 

 

                  • Dumbbell Row – 50 seconds (25 seconds/side) – rest 10 seconds

 

 

                  • Mountain Climbers – 50 seconds, rest 10 seconds

 

 

                  • Repeat 1 more time

 

 

30/5/15

 

 

Warm-Up

 

Then :

 

15-minutes of as many rounds as possible…AMRAP -9 Deadlifts (using a light-medium weight) -12 Pushups -15 Box Jumps

 

14/5/15

 

Warmup

 

Then :

 

13-Minute Tighten & Tone Workout

                    1. Jumping Jacks – 40 reps

 

 

                  • Core Cardio Pushups – 10 reps

 

 

                  • Goblet Squats – 10 reps

 

                  -Repeat as many times as possible in 13 minutes, rest ONLY when necessary.  So what exactly are Core Cardio Pushups?  You do a regular pushup (or kneeling pushup), then bring your right knee up to your chest and back, then bring your left knee up to your chest and back. It’s essentially a pushup with a mountain climber…. Which means not only will you be working your chest, shoulders, and the back of your arms, but you’ll ALSO get some extra core and ab work in there. And that’s how you get FASTER results 🙂 As for the Goblet Squat, use a dumbbell, kettlebell, or something around the house that has a little bit of weight to it. Hold it with both hands, right in front of your chest, then perform a squat.  25/4/15

 

WORKOUT DESCRIPTION Perform the following circuit in order by setting a timer or a clock for intervals of 1:15. Start by performing the first movement in each set. Once the reps have been reached for the first exercise, move to the next and perform that movement for the remainder of time left in that given interval before moving on to the next set. Rest only where designated. 1a. Prisoner Squat – 15 reps 1b. Plank w/ Alternate Leg Lift – remainder of the 1:15 interval 2a. Burpee – 10 reps 2b. Side Plank – remainder of the 1:15 interval 3a. Mountain Climber – 15 reps/side 3b. Side Plank – remainder of the 1:15 interval 4a. Wall Stick Up – 10 reps 4b. Plank Saw – remainder of the 1:15 interval Rest 30 seconds 5a. Romanian Deadlift – 7 reps/side 5b. Wide Out – remainder of the 1:15 interval 6a. Penguin – 15 reps/side 6b. Skater – remainder of the 1:15 interval 7a. Get Up – 7 reps/side 7b. Side Squat Walk – remainder of the 1:15 interval 8a. Wood Chop – 10 reps/side 8b. Skater – remainder of the 1:15 interval 9a. Shoe Touch – 20 reps/side 9b. Burpee – remainder of the 1:15 interval Rest for 1 minute then repeat the intervals 1-2 more times for a total of 2-3 circuits

 

25/4/15 Perform each exercise for the prescribed reps as fast as you can. Warm-Up, Then Abs In and Outs – 25 reps Jump Squats – 50 reps Pike Push Ups – 25 reps Kick Ups – 50 Reps Burpees – 50 reps Clapping Push Ups – 50 reps Mountain Climbers – 50 reps Cooldown

 

10/4/15 Set your timing device for 6 rounds, 30 seconds work and 5 seconds transition. Perform each exercise for 30 seconds and do as many reps as possible, with good form. Rest for 5 seconds between the exercises. Note: take additional rest breaks when necessary. Dynamic Warm Up Do each exercise in order for 30 seconds, with a 5 seconds transition. Repeat for 3 rounds total. A) Crab crawl with alternating reach B) High knee skips Reset your timing device for 12 rounds, 35 seconds work and 10 seconds transition. Do each exercise in order for 35 seconds, with a 10 seconds transition. Ab Workout Set #1: 3 rounds 1A: Inchworms 1B: Sprint in Place Ab Workout Set #2: 3 rounds 2A: Mountain climbers (you can use a towel on floorboards instead of sliders) 2B: Bodyweight chops Accelerator Countdown! 7 min time limit A: jumping jacks x 50 + burpees x 10 B: jumping jacks x 45 + burpees x 9 C: jumping jacks x 40 + burpees x 8 D: jumping jacks x 35 + burpees x 7 E: jumping jacks x 30 + burpees x 6 F: jumping jacks x 25 + burpees x 5 G: jumping jacks x 20 + burpees x 4 H: jumping jacks x 15 + burpees x 3 I: jumping jacks x 10 + burpees x 2 J: jumping jacks x 5 + burpees x 1 Foam Roll and Stretch

 

10/4/15 Set your timing device for 6 rounds, 30 seconds work and 5 seconds transition. Perform each exercise for 30 seconds and do as many reps as possible, with good form. Rest for 5 seconds between the exercises. Note: take additional rest breaks when necessary. Dynamic Warm Up Do each exercise in order for 30 seconds, with a 5 seconds transition. Repeat for 2 rounds total. A) Squat with T-squeeze B) Glute bridge march C) Duck unders Reset your timing device for 18 rounds, 40 seconds work and 10 seconds transition. Do each exercise in order for 40 seconds, with a 10 seconds transition. Workout Set #1: 3 rounds 1A: Single leg walkouts (right leg) 1B: Single leg walkouts (left leg) Workout Set #2: 3 rounds 2A: Plank Tricep Extensions 2B: Sprinter Starts Workout Set #3: 3 rounds 3A: BW Reverse Flyes (hold for 5s at top) 3B: Y Squats Accelerator: 2 minute Superset Madness Do as many rounds as possible in two minutes, resting only as necessary. If your form gets sloppy, you must take a break. A: Plank jacks x 10 B: Jumping jacks x 10 Foam Roll and Stretch

 

19/3/15 Set your timing device for 6 rounds, 30 seconds work and 5 seconds transition. Perform each exercise for 30 seconds and do as many reps as possible, with good form. Rest for 5 seconds between the exercises. Note: take additional rest breaks when necessary. Dynamic Warm Up Do each exercise in order for 30 seconds, with a 5 seconds transition. Repeat for 2 rounds total. A) Alternating step and touch B) Bird dog C) Prisoner squats Reset your timing device for 12 rounds, 35 seconds work and 10 seconds transition. Do each exercise in order for 35 seconds, with a 10 seconds transition. Ab Workout Set #1: 3 rounds 1A: Figure 8’s 1B: Cross Spider Plank Ab Workout Set #2: 3 rounds 2A: Side Plank with knee raise 2B: Ski jumps Accelerator AMRAP: 8 minutes Do as many rounds as possible in eight minutes, resting only as necessary. If your form gets sloppy, you must take a break. A: Burpees x 10 B: squat jumps/TBX x 20 C: BW renegade rows x 30 total D: alternating reverse lunges x 40 total E: jumping jacks x 50 Foam Roll and Stretch

 

19/3/15 Warm-Up Then : Perform as many rounds as possible on the exercises below in 15-minutes. Rest ONLY when you need to rest. Mark how many rounds you get. -Pushups: 10-reps -Squat Jumps: 10-reps -Bulgarian Split Squats: 10-reps each side -Spiderman Pushups: 10-reps total -Burpees: 10-reps After the 15-minutes is up, rest 2-minutes then complete the finisher below: Complete as many rounds as possible in 5-minutes. -Sit Throughs: 30-reps (total) -Outside Mountain Climbers: 20-reps (total) -Burpees: 10-reps

 

14/3/15 This is what separates the Champions from the Legends. Complete this workout and you will be in the Legendary status! Warning: You might get knocked out and not make it out of this one… Please just go through this workout once. You can take breaks when need but try to keep the rest period minimal. If you feel your form start to break down please take a few moments to rest and continue on through the circuit. *Burpee/ 10 Squat Combo – 20 reps  Close Grip Pushup with 3 second eccentric – 50 reps 24 Lunge Jumps/ 48 Front Kick Combo – 4 times  Plank Punches – 50 reps  Ali Shuffle w/ arms overhead – 100 reps  Cross Body Mountain Climbers – 50 reps  Prisoner Squats – 50 reps  Punisher: 40 Rocking Planks, 150 Jumping Jacks, 100 Straight Punches

 

14/3/15 Set your timing device for 6 rounds, 30 seconds work and 5 seconds transition. Perform each exercise for 30 seconds and do as many reps as possible, with good form. Rest for 5 seconds between the exercises. Note: take additional rest breaks when necessary. Dynamic Warm Up Do each exercise in order for 30 seconds, with a 5 seconds transition. Repeat for 2 rounds total. A) Frog squats B) Downward dog kickbacks C) Jumping jacks Reset your timing device for 18 rounds, 35 seconds work and 10 seconds transition. Do each exercise in order for 35 seconds, with a 10 seconds transition. Workout Set #1: 3 rounds 1A: Close grip Push Ups 1B: Reverse lunge with rotation (do one leg for entire set, then switch) Workout Set #2: 3 rounds 2A: Bodyweight Thruster 2B: Plank (hardstyle) Workout Set #3: 3 rounds 3A: Wall sit with stick ups 3B: Rotating planks EMOM Accelerator: 3 mins The focus here is speed. The faster you finish, the more rest you get. On the minute every minute for 3 minutes do: A) Walkouts x 3 B) Squats x 6 C) Jumping jacks x 30 Foam Roll and Stretch

 

6/3/15

 

After a quick dynamic warm up, you’ll do: Workout Set #1: 3 rounds 1A: DB Chest Press x 8 reps (2-0-1) – No rest 1B: Bulgarian Split Squat x 15 reps (2-1-1) – No rest 1C: Walkout to Crab crawl x 8 reps (moderate) – Rest for 45s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds. Bodyweight Fat Loss Accelerator Perform each of the following in order for one round. A: Burpees x 10 (Record your time) Workout Set #2: 3 rounds 2A: DB Row x 10 reps each arm (2-0-1) – No Rest 2B: DB Goblet Squats x 12 reps each (2-0-1) – No Rest 2C: Jumping Jacks x 50 reps (fast) – Rest for 45s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds. Set #3: 6 rounds 3A: KB swings or Jump Squats x 30s – Rest 30s – Repeat for 6 rounds 6/3/15 Set #1: 3 rounds 1A: Prone Cobra x 30s hold – No rest 1B: Single leg glute Bridge x 10 each leg – Rest for specified time, and repeat for the desired number of rounds. Set #2: 3 rounds 2B: Prisoner Squats x 10 reps – No rest 2A: Incline Push Up x 12 reps – Rest for specified time, and repeat for the desired number of rounds. Set #3: 3 rounds 3A: Mountain Climbers x 12 reps each leg – No rest 3B: Total Body Extension x 15 reps – Rest for specified time, and repeat for the desired number of rounds. Finale: 4A: Step Jack – Do 20 seconds of Step Jacks followed by a 10 seconds rest – Repeat 8 times

 

19/2/15

 

 

 

Warm-Up Then : Deadlift or DB Squat (8) Incline Chest Press (8) 6X, resting when needed KB or DB Swings (20) 8X, resting when needed Jump Rope or Jumping Jacks (20 secs), rest 10 secs Do this 8X Cool-Down

 

7/2/15

 

Set your timing device for 8 rounds, 30 seconds work and 5 seconds transition. Perform each exercise for 30 seconds and do as many reps as possible, with good form. Rest for 5 seconds between the exercises. Note: take additional rest breaks when necessary. Dynamic Warm Up Do each exercise in order for 30 seconds, with a 5 seconds transition. Repeat for 2 rounds total. A) Crab crawls with alternating reach B) Hip flexor stretch C) Glute bridge D) Squats with stick up Reset your timing device for 9 rounds, 40 seconds work and 10 seconds transition. Do each exercise in order for 40 seconds, with a 10 seconds transition. Ab Workout Set #1: 3 rounds 1A: Prone Cobra (thumbs point to ceiling) 1B: Scissor Kicks 1C: Superman Planks Workout Set #2: 1 round Accelerator Cardio Jumping Jacks x 60s (As many reps as possible) Accelerator 500 – AMRAP 7 minute time limit Do as many rounds as possible in seven minutes, resting only as necessary. If your form gets sloppy, you must take a break. Your goal is 2 rounds = 500 reps! A) Squats x 50 B) Jump ropes x 50 (with the invisible jump rope) C) Push ups x 25 D) Split shuffle x 50 (each leg) E) Cross body mountain climbers x 25 (each side) F) Jumping jacks x 50 Foam Roll and Stretch

 

5/2/15

 

Set your timing device for 6 rounds, 30 seconds work and 5 seconds transition. Perform each exercise for 30 seconds and do as many reps as possible, with good form. Rest for 5 seconds between the exercises. Note: take additional rest breaks when necessary.

 

Dynamic Warm Up Do each exercise in order for 30 seconds, with a 5 seconds transition. Repeat for 2 rounds total. A: Leg swings B: I-T-Y complex C: Crocodile jacks Reset your timing device for 15 rounds, 40 seconds work and 10 seconds transition. Do each exercise in order for 40 seconds, with a 10 seconds transition.

 

Workout Set #1: 2 rounds 1A: Bulgarian Split Squat (split time between legs) 1B: Walkouts to cross body mountain climber 1C: Jump rope (with the invisible jump rope) Workout Set #2: 3 rounds 2A: Single Leg RDL with T-Squeeze 2B: BW renegade row 2C: split shuffle 30:30 Accelerator: 4 rounds Do each exercise for 30 seconds work and 30 seconds rest, for 4 rounds. Count your reps and aim to add one more rep each round – with good form of course. A) Burpees x 30s – rest 30s Foam Roll and Stretch

 

1/2/15 Choose a weight that you can do for 10 reps on your weakest exercise in the complex. Use the same weight for ALL exercises and try not to put it down throughout the set.

                    1. A) Goblet squats x 10

 

 

                  • B) Single leg RDL to Reverse Lunge x 10 each side

 

 

                  • C) Lateral Lunge x 5 each side

 

 

                  • D) Jump Squats x 20 reps (substitute that for total body extension if your knees are bad)

 

                  – Repeat for 5 rounds – Rest for 60-90 seconds between rounds

 

19/1/15

 

Please just go through this workout once. You can take breaks when need but try to keep the rest period minimal. If you feel your form start to break down please take a few moments to rest and continue on through the circuit.

 

*Burpee/ 10 Squat Combo – 20 reps

 

Close Grip Pushup with 3 second eccentric – 50 reps

 

24 Lunge Jumps/ 48 Front Kick Combo – 4 times

 

Plank Punches – 50 reps

 

Ali Shuffle w/ arms overhead – 100 reps

 

Cross Body Mountain Climbers – 50 reps

 

Prisoner Squats – 50 reps

 

Punisher: 40 Rocking Planks, 150 Jumping Jacks, 100 Straight Punches

 

18/1/15 1A) DB Flat Chest Press – 45 seconds 1B) DB 1-Arm Row – 45 seconds per side (rest 15 seconds between sides) 1C) Total Body Extensions – 45 seconds – Rest 15 seconds between exercises. – Rest 60 seconds at the end of the circuit and repeat 2 more times. 2A) DB Reverse Lunges (alternating sides) – 30 seconds 2B) Standing DB Overhead Press (alternating sides) – 30 seconds 2B) Kettlebell Swings – 30 seconds – Do not rest between exercises. – Rest 30 seconds at the end of the circuit and repeat 1 more time.  All done in 20 minutes. ———————————————————-

 

Set your timing device for 6 rounds, 30 seconds work and 5 seconds transition.

 

Perform each exercise for 30 seconds and do as many reps as possible, with good form. Rest for 5 seconds between the exercises.

 

Note: take additional rest breaks when necessary.

 

Dynamic Warm Up

 

Do each exercise in order for 30 seconds, with a 5 seconds transition. Repeat for 2 rounds total.

 

A: Leg swings

 

B:I – T – Y complex

 

C: Crocodile jacks

 

Reset your timing device for 15 rounds, 40 seconds work and 10 seconds transition.

 

Do each exercise in order for 40 seconds, with a 10 seconds transition.

 

Workout Set #1: 2 rounds

 

1A: Bulgarian Split Squat (split time between legs)

 

1B: Walkouts to cross body mountain climber

 

1C: Jump rope (with the invisible jump rope)

 

Workout Set #2: 3 rounds

 

2A: Single Leg RDL with T – Squeeze

 

2B: BW renegade row

 

2C: split shuffle 30:30

 

 

Accelerator: 4 rounds

 

Do each exercise for 30 seconds work and 30 seconds rest, for 4 rounds. Count your reps and aim to add one more rep each round – with good form of course.

 

A) Burpees x 30s – rest 30s

 

Foam Roll and Stretch

 

 

12/12/14

A

 

Set your timing device for 6 rounds, 30 seconds work and 5 seconds transition.

 

Perform each exercise for 30 seconds and do as many reps as possible, with good form. Rest for 5 seconds between the exercises.

 

Note: take additional rest breaks when necessary.

 

 

Dynamic Warm Up

 

Do each exercise in order for 30 seconds, with a 5 seconds transition. Repeat for 3 rounds total.

 

A) High knee skips

 

B) Duck unders

 

Reset your timing device for 12 rounds, 35 seconds work and 10 seconds transition.

 

Do each exercise in order for 35 seconds, with a 10 seconds transition.

 

 

Ab Workout Set #1:

 

3 rounds

 

1A: Ab Circles (go both directions)

 

1B: Sprint in Place

 

Ab Workout Set #2:

 

3 rounds

 

2A Side plank with reach & raise

 

2B: Leg raises

 

(with hip lift)

 

 

“Pyramid of Spiders”

 

Time limit = 7 mins

 

Rest as necessary or if your form gets bad.

 

Do as many rounds as possible in seven minutes, resting only as necessary. If your form gets sloppy, you must take a break.

 

If you get through the pyramid in the time limit – start again.

 

A: Spiderman plank x 5 each side , jump squats x 5

 

B: Spiderman plank x 10 each side , jump squats x 10

 

C: Spiderman plank x 15 each side, jump squats x 15

 

D: Spiderman plank x 20 each side, jump squats x 20

 

E: Spiderman plank x 15 each side, jump squats x 15

 

F: Spiderman plank x 10 each side, jump squats x 10

 

G: Spiderman plank x 5 each side, jump squats x 5

 

 

Foam Roll and Stretch

4/12/14 Do not rest between exercises…unless you really need a 15-second break. – Rest 1-minute at the end of the circuit. – Repeat the circuit up to 4 times for a total of 16 minutes of exercise.   1) Total Body Extensions – 30 seconds 2) Prisoner Squats – 30 seconds 3) Mountain Climbers (alternating sides) – 60 seconds 4) Reverse Lunges (alternating sides) – 60 seconds 5) Close-Grip Pushups – 30 seconds 6) Plank – 30 seconds   29/11/14 Here’s a classic fat-burning superset workout where you’ll do one dumbbell exercise followed by a bodyweight exercise. You can stay in the same place so that you won’t lose your equipment if you exercise in a busy gym.   The 15-Minute Classic Fat Burner Workout  1A) DB Reverse Lunge – 30 seconds per side 1B) Decline (feet on bench) or Incline Pushups (hands on bench) – 60 secs – Do not rest between 1A and 1B. – Rest 30 seconds after 1B before repeating the superset two more times. – NOTE: Decline pushups are harder, incline are easier.   2A) DB Row – 30 seconds per side 2B) Bulgarian Split Squat or 1-Leg Hip Extension – 30 seconds per side – Do not rest between 2A and 2B. – Rest 30 seconds after 2B before repeating the superset two more times. – NOTE: 1-Leg Hip Extensions are done while lying on your back and placing one foot on top of a bench. Point the other foot straight up in the air and contract your butt and hamstrings with the other leg to drive hips up. 19/11/14 1A) DB Reverse Lunge – 30 seconds per side 1B) Decline (feet on bench) or Incline Pushups (hands on bench) – 60 secs – Do not rest between 1A and 1B. – Rest 30 seconds after 1B before repeating the superset two more times. – NOTE: Decline pushups are harder, incline are easier.   2A) DB Row – 30 seconds per side 2B) Bulgarian Split Squat or 1-Leg Hip Extension – 30 seconds per side – Do not rest between 2A and 2B. – Rest 30 seconds after 2B before repeating the superset two more times. – NOTE: 1-Leg Hip Extensions are done while lying on your back and placing one foot on top of a bench. Point the other foot straight up in the air and contract your butt and hamstrings with the other leg to drive hips up.  

 

7/11/14

 

Set your timing device for rounds, 30 seconds work and 5 seconds transition.

 

Perform each exercise for 30 seconds and do as many reps as possible, with good form. Rest for 5 seconds between the exercises.

 

Note: take additional rest breaks when necessary.

 

 

Dynamic Warm Up

 

Do each exercise in order for 30 seconds, with a 5 seconds transition.

 

Repeat for 2 rounds total.

 

A: Butt Kicks

 

B: Single leg glute bridge (switch legs each round)

 

C: Reverse lunge w knee hug

 

Reset your timing device for 18  rounds, 35 seconds work and 10 seconds transition.

 

Do each exercise in order for 35 seconds, with a 10 seconds transition.

 

Workout Set #1 : 3 rounds

 

1A: Push ups (hardest variation you can do)

 

1B: Alternating prisoner curtsy lunges

 

1C: Toe taps

 

 

Workout Set #2 : 3 rounds

 

2A: Prisoner Squats

 

2B: Plank (hardstyle)

 

2C: Seal Jacks

 

 20:10 intervals! 6 rounds (3 mins) 20:10

 

A) Punisher x 3 rounds 20:10 (1:30 mins)

 

Bodyweight Prisoner Squats x 20 seconds

 

Isometric hold at bottom of squat x 10 seconds (thighs parallel to floor)

 

B) 2 way mountain thruster 20s:10 x 3 rounds (1:30 mins)

 

Foam Roll and Stretch

 

————————————————————-

Do the following as many times as possible in 5 minutes, resting  only when needed. Take 2 seconds to go down and 1 second to come up.

                    1. Once the 5 minutes are up, rest 1 minute and move into 2A.

 

                  1) DB Squat or Bodyweight Squat (15)   Do the following circuit as many times as possible in 12 minutes,  resting only when needed. Once the 12 minutes are up, rest 1  minute and then move into the finisher.   2A) DB Chest Press (8) or Decline Pushups (12) 2B) KB or DB Swings or Total Body Extensions (20) 2C) DB Row (8/side) or *Bodyweight Row (15) 2D) Stability Ball Stir-the-Pot or Spiderman Climb (5/side)   *Extend your arms out in front of you, then pull them in with palms facing the ground and your elbows in a 90-degree angle. Squeeze THE CRAP out of your back at the end of each rep. Finisher 3) Burpee/X-Body Mountain Climber (as many as possible in  1 minute)  

 

27/10/14

 

DYNAMIC WARM UP CIRCUIT

 

Do the following exercises in order for 2 rounds:

 

A: run in place x 30s

 

B: plank x 30s

 

C: single leg glute bridge x 30s

 

D: prisoner squats x 30s

 

E: jumping jacks x 30s

 

 

Then :

 

A) Jumping Jacks x 100 (Sub: Step Jacks)

 

B) Push ups x 100

 

C) Squats x 100

 

D) Cross Body Mountain Climber x 100 total

 

( 50 each side)

 

E) Alternating Reverse lunges x 100 total

 

( 50 each side )

 

F) Total Body Extension x 100

 

G) Split shuffle x 100 total

 

( 50 each side )

23/10/14 The Original 300 Workout <ADVANCED> – Pullups – 25 reps – Barbell Deadlift with 135 lbs. – 50 reps – Pushups – 50 reps – 24-inch Box Jumps – 50 reps – Floor Wipers – 50 reps – Single-Arm Clean-and-Press 35 lbs – 50 reps – Pullups – 25 reps The Scaled Back Variation <INTERMEDIATE> – Pullups – 25 reps – Dumbbell Deadlift 2 X 35-45lb – 50 reps – Pushups – 50 reps – Body-Weight Squat Jumps – 50 reps – V-Ups – 50 reps – Dumbbell Push Press 25lb – 50 reps – Pullups – 25 reps The Easy Version <BEGINNER> – Body-Weight Rows – 15 reps – Body-Weight Squats – 25 reps – Pushups – 15 reps – Jumping Jacks – 50 reps – Mountain Climbers – 20 reps – Close-Grip Pushups – 10 reps – Body-Weight Rows – 15 reps 27/9/14 Here are two ways to do a 15-minute dumbbell + bodyweight MRT circuit.   Option #1: Lower Body Lift Focus 1A) Dumbbell Split Squat – 30 seconds per side 1B) Total Body Extension – 30 seconds 1C) 1-Arm Dumbbell Row – 30 seconds per side 1D) Pushups – 60 seconds (rest in top position if needed) – Rest as little as possible between exercises. – Rest 1 minute at the end of the circuit and repeat 2 more times.   Option #2: Upper Body Lift Focus 1A) Dumbbell Chest Press – 45 seconds 1B) DB Goblet Squat – 45 seconds 1C) Dumbbell Chest-Supported Row – 45 seconds 1D) Pushups – 45 seconds (rest in top position if needed) 1E) Total Body Extensions – 45 seconds – Rest 15 seconds between exercises and at the end of the circuit. – Repeat the circuit 2 more times.   23/9/14 Finish in any order or fashion as fast as possible, resting only when needed.  Recommendation: Get the sprints done first. Then break up the 4-exercises that follow) Warm-Up Then : –7x 60-yard sprints –100 Push-Ups –100 Goblet Squats –50 Burpees –50 Kettlebell Swings Cool-Down 20/9/14 Perform the 3 exercises as many times as possible in three minutes without any rest. After three minutes is up, rest 45 seconds and repeat once more. After doing Round 1, rest one minute and move to Round 2. Do the same for Round 2 before moving on to Round 3. Round 1 

                    • Squat to Punch – 10 Reps

 

 

                  • “T” Pushups – 6 Reps Per Side

 

 

                  • Reverse Lunge To Front Kick – 10 Reps Per Side

 

                  Round 2

                    • Ali Shuffle with arms straight overhead – 30 Reps

 

 

                  • The 4 Punch plus 2 Knee Combo – 10 Reps

 

 

                  • Close Grip Pushups with a 2 second pause in bottom position – 6 Reps

 

                  Round 3: The “AB Knockout” Round Do this round as many times as possible in 6 minutes…

                    • Side Plank Punches – 12 Reps Per Side

 

 

                  • Total Body Extensions – 12 Reps

 

 

                  • Cross Body Mountain Climbers w/ 2 Second Pause – 12 Reps

 

 

                  • Burpee plus 4 Punch Combo – 6 Reps

 

 

                  • Rocking Plank with Feet Elevated – 12 Reps

 

                  Cool-Down ————————————————————— Warm-Up Then : A1. Kettlebell Swings x 20 A2. Jump Squats x 15 A3. Single Leg Glute Bridge x15/side A4. Ski Jumps (or lateral lunges) x15/side Repeat A1-A4 with minimal rest between exercises and rest 90 seconds between sets. Finish 3-4 sets. Cool-Down ————————————————————————– AMRAP – 30 sec each Rest for 15 seconds between the exercises. Repeat for a total of 4-5 rounds. Note: take a 30 second break between rounds if it’s your first time doing this circuit. A) Total Body Extensions x 30sec B) Mountain climbers x 30s C) Jumping jacks x 30s D) Burpees x 30s E) Side to Side Squats x 30s F) Plank with Alternating Leg Raise x 30s —————————————————————————————————– Warm Up Set a timer for 3 sets of 1 min, with a 15 sec transition time.

                    • Burpee

 

 

                  • Pull Ups

 

 

                  • Box Jumps

 

 

                  • Squats

 

 

                  • Push Ups

 

                  Count your reps for each set and try to match them for each set. Repeat 3 times ( trying to match your reps from the first set ) Cool Down ——————————————————————————————- Warm Up Set a timer for 30 sec of work, with a 10 sec transition time.

                    • Burpee Chin UP

 

 

                  • Stiff Legged Deadlifts

 

 

                  • Burpee Pull Up

 

 

                  • Shoe Touch

 

 

                  • Plank Hold

 

                  Repeat for a total of 5 sets Cool Down ————————————————————————————— Warm-Up AMRAP set : Count the total rounds completed in 20 min 5 Pull-Ups 10 Burpees 15 Triple Stop Push-Ups 20 Jumping Lunge or Reverse Lunge ( total ) 25 Bodyweight Prisoner Squats Cool-Down ————————————————————————- Warm-Up set your timer for 30 sec work, with a 5 sec transition Repeat this round 5 times :

                    • Triple Stop Push-Ups

 

 

                  • Pull-Ups

 

 

                  • Renegade Rows

 

 

                  • Burpees

 

 

                  • Plank Recovery

 

                  Cool-Down —————————————————————————–   Warm Up Set a timer for 40 seconds, with a 10 second transition. Here are 3 levels of each set. Choose the set that’s right for you. Do one of each set. Remember, it’s a 20 minute workout. Single leg burpee ( 20 sec ) Bulgarian Split Squat with Jump ( 20 sec ) Other leg : single leg Burpee ( 20 sec ) Other leg : Bulgarian Split Squat with jump ( 20 sec ) Jump Pull Ups ( 10 ) Weighted Squats Twist Press Reverse Lunge Burpee ( 20 sec ) Bulgarian Split Squat ( 20 sec ) Burpee ( 20 sec ) Other leg : Bulgarian Split Squat ( 20 sec ) Band Pull Ups Weighted squats Prisoner Reverse Lunge Burpee Bulgarian Split Squat or Alternate Reverse Lunge Bent Over Row Bodyweight Squats Reverse Lunge Rest as required Cool Down ——————————————————————————– Warm-Up Do this workout AMRAP style Set your clock for 20 min

                    • 7 Squat Jumps

 

 

                  • 7 Decline Push-Ups

 

 

                  • 7 ( per leg ) Spiderman Crawl

 

 

                  • 7 ( per leg ) Jumping Lunges ( reverse lunge )

 

 

                  • 7 Pull-Ups

 

                  Cool-Down —————————————————————————— Warm-Up Set a timer for 3 sets of 1 min with a 15 sec transition time Burpee Pull-Ups Box Jumps Squats with Shoulder Press Push-Ups Count your reps each set, and try to match them for each set. Repeat 3 times ( trying to match your reps from the first set ) Cool-Down ——————————————————————————–   Warm -Up set your timer for 50 sec of work, with a 10 sec transition ;

                    • Jump Rope

 

 

                  • DB Bent-Over Row

 

 

                  • KB/DB Swing

 

 

                  • Spiderman Push-up

 

 

                  • X Body Mountain Climber

 

 

                  • Plank Hold Recovery

 

                  Repeat 3 times total Cool – Down ———————————————————————————   Warm-Up Set your timer for 20 seconds, with a 5 sec transition

                    • skip

 

 

                  • Pull-Ups or assisted pull-ups

 

 

                  • skip

 

 

                  • Wall Sit Bicep Curl

 

 

                  • Skip

 

 

                  • Decline Push-Up

 

 

                  • Skip

 

 

                  • Box Jump

 

 

                  • Skip

 

 

                  • Plank Hold Recovery

 

                  Repeat 4 times total Cool – Down ——————————————————————————   Warm-Up Set your timer for 20 seconds with a 10 second transition Repeat 8 times

                    • Burpee Pull-Up

 

 

                  • Push-Ups

 

 

                  • Box Jump

 

 

                  • Plank

 

                  Cool-Down —————————————————– Warm-up Set your timer for 20 min Do AMRAP of 10 reps of each exercise

                    • 50 skips

 

 

                  • Renegade Rows

 

 

                  • DB Reverse Lunges

 

 

                  • Mountain Climbers ( each leg )

 

 

                  • Burpees

 

 

                  • Incline, Decline, or Flat Push-Ups

 

                  Cool-down ———————————————————– Set your timer for 20 min Do a countdown set of 5 exercises, 10 reps, to 1 rep. Get as much work done in the allotted 20 min. If you finish before 20 min, start to count back up,1 to 10. 10 burpees 10 weighted squats 10 renegade rows 10 shoe touch 10 push-ups Count down to 1 rep of each exercise. cool-down —————————————————– Warm-up Set your timer for 20 min. AMRAP style 30 skips jump rope 15 shoulder press squats 10 DB reverse lunges ( per leg ) 5 renegade rows ( per arm ) 5 burpees 5 plank lateral step-outs ( per leg ) cool-down ————————————————— Warm Up Set your timer for 20 min. Do AMRAP 10 burpees 10 renegade rows 10 lateral lunge ( total ) 10 mountain climbers ( per leg ) 10 DB squats Cool Down ——————————————————- Warm-up Set your timer for 30 seconds of work, with a 10 second transition Repeat this entire set four times : Jump rope

                    • Wall Sit Stick-Up

 

 

                  • Burpee

 

 

                  • Good Morning

 

 

                  • Get-Up

 

 

                  • DB Bent-Over Row

 

                  Cool-Down ———————————————————————————– Warm-Up 20 : 10 Tabata ( same as the workout above ) Repeat this entire set six times

                    • Bench Step

 

 

                  • Bulgarian Split Squat

 

 

                  • Bench Step

 

 

                  • Bulgarian Split Squat

 

 

                  • Tricep Extension

 

 

                  • Burpees

 

                  Cool-Down ———————————————————————— COUNTDOWN Warm-Up Set your timer for 20 min. Do as much work as possible in the allotted time. If you get to 1 rep of everything, start counting up again. Do 10 of each exercise, then 9, then 8, etc.

                    • Burpee

 

 

                  • Push-Up

 

 

                  • Squat Jump

 

 

                  • Mountain Climber

 

 

                  • Stick-Ups with Wall Sit

 

                  Count back up the ladder if you have time in 20 min Cool-Down ——————————————————————- Warm-Up Set your timer for 20 min. Do AMRAP (As Many Reps As Possible ) 10 Burpees 10 Renegade Rows ( total ) 10 Lateral Lunge ( total ) 10 Mountain Climbers ( per leg ) 10 DB Squats Cool-Down ———————————————————————- 10 reps of each:

                    •   Burpee with push up

 

 

                    •   Wall sit stick up

 

 

                    •   Prisoner reverse lunge (5 per side)

 

 

                    •   Get up (5 per side)

 

 

                    •   One legged walk out to plank push up (5 per side)

 

 

                    •   Prisoner squat jump

 

                Rest 30 sec to 1 minute 4 to 6 rounds —————————————————————————- Perform each exercise for 30 seconds and do as many reps as possible, with good form. Rest for 10 seconds between the exercises. Repeat for a total of 5 rounds. Note: take a 30 second break between rounds if it’s your first time doing this circuit. A) Step Ups (Right) x 30s B) Step Ups (Left) x 30s C) Jumping Jacks x 30s D) Side Plank with Hip Dips (Right) x 30s E) Side Plank with Hip Dips (Left) x 30s F) Run in Place x 30s ———————————————————————————————————- Do in 7 reps of each exercises AMRAP style (as many rounds as possible) in 4 min. Rest as needed.

                    • Prisoner 1 ½ squats Cross body mountain climber (7 per side)

 

 

                  • Super mans on floor

 

 

                  • Burpees with push up

 

 

                  • Lateral lunges (7 per side)

 

 

                  • Plank with alternate leg lift (7 per side)

 

                  30 seconds rest Repeat 3 – 5 times —————————————————————————————————————– Do 30 seconds of squat jumps then:

                    • 8 Prisoner reverse lunges (per side)

 

 

                  • 8 Spiderman push up (per side)

 

 

                  • 8 Single leg RDL (8 per side)

 

 

                  • 8 Burpees

 

 

                  • Plank recovery 30 sec

 

                  4 – 6 rounds —————————————————————————————————————- Workout 4 Push n Pull (Ladder set) Do 10, 8, 6, 4, 2, 4, 6, 8, 10 reps of the following:

                    •  Renegade row push up (elbow touches rib with no DB) (# per side)

 

 

                  •  Stick up wall sit

 

 

                  •  One legged walk out plank (# per side)

 

 

                  •  Prisoner 1 ½ squat

 

 

                  •  Cross body mountain climber (# per side)

 

                  FUW 10 burpees after each set Rest as little as possible between sets ———————————————————————————————————– Do 10 reps of the following exercises:

                    • Burpees

 

 

                  • Prisoner Squat

 

 

                  • Sit outs (10 per side)

 

 

                  • Push-Ups

 

 

                  • Burpees

 

 

                  • Reverse Lunges (10 per leg alternating)

 

 

                  • Sit outs (10 per side)

 

 

                  • Wall sit stick up

 

                  Rest up to one minute Repeat 2-4 rounds ———————————————————————————————————– Perform each of the following in order, with no rest between exercises for AMRAP in 4 minutes. At the end of the circuit, rest for 30 seconds and repeat for a total of 4 rounds. A) Walkout to X-body mountain climber x 3 B) Burpees x 6 C) Prisoner Squats x 9 D) Shuttle Sprints x 30s (out and back 10m) ——————————————————————————————————- Perform each of the following in order for 5 rounds with no rest, and without putting the weight down. At the end of this time, rest for 90 seconds. Repeat for 3 rounds: A) DB Swings x 6 B) DB Split Squat x 6 C) DB Squat thrust to Deadlift x 6 ————————————————————————— Start on the weak side, do the squat jumps then do the reps on the strong side. Do 10 reps of each:

                    • One legged RDL to reverse lunge

 

 

                  • One legged walk out to plank push up

 

 

                  • Prisoner squat jumps

 

 

                  • One legged RDL to reverse lunge (other side)

 

 

                  • One legged walk out to plank push up (other side)

 

 

                  • Do 8 reps of above, then 6, then 4, then 2.

 

                  ————————————————————————————————————- Perform each of the following exercises in order, with no rest between the exercises. Remember good form is very important. If your form gets messy, please stop and take a break. At the end of the circuit, rest for 60 seconds. Do as many rounds as possible in 20 minutes. Record the number of rounds and track your progress. A) Single Leg RDL with T-Squeeze x 10 each leg B) Crab Crawls x 10 C) Seal jacks x 10 D) Walkouts to Push Up x 10 E) Side to Side Squats x 10 F) Diamond Press Ups x10 ————————————————————————————————————– Perform each exercise for 40 seconds and do as many reps as possible, with good form.   Rest for 20 seconds between the exercises. Repeat for a total of 4 rounds. A) Sprinter Start (Right) x 40s B) Sprinter Start (Left) x 40s C) Lateral Ski Jumps x 40s D) Inchworms x 40s E) Total Body Extension x 40s —————————————————————————————————————- In this Kettlebell-Bodyweight circuit, you’ll rest as little as possible between exercises and you will complete 3-5 rounds total. (And yes, you can sub in dumbbells in place of KB’s.) 1) KB Goblet Squats – 10 reps 2) KB 1-Arm Row – 10 reps per side 3) KB Goblet Reverse Lunge – 10 per side 4) Push-up or Decline Push-up – As Many Reps as Possible 5) KB Swing – 20 reps ———————————————————————————————- KB or DB Swing (35 seconds) Spiderman Pushups (35 seconds) Goblet Switch Lunge (35 seconds) Pull-up (35 seconds) Sit-out (35 seconds) Plank (recovery) (35 seconds) Do 5 rounds with 7 seconds of transition time between exercises. ———————————————————————————————- Perform each of the following in order, with no rest between exercises for AMRAP in 4 minutes. At the end of the circuit, rest for 30 seconds and repeat for a total of 4 rounds. A) Walkout to X-body mountain climber x 3 B) Burpees x 6 C) Prisoner Squats x 9 D) Shuttle Sprints x 30s (out and back 10m) —————————————————————————————————– Dynamic Warm Up – No rest between exercises – 30 second rest at the end of the circuit – Repeat for 2 rounds 1A) Squats x 30s 1B) Glute Bridge x 30s 1C) Run in Place x 30s FLA: Fat Loss Accelerator – No rest between the exercises – Rest 45 seconds between exercises – Repeat for 4 rounds 2A) Walkouts x 6 2B) Prisoner Squats x 12 2C) Push Ups x 6 2D) Crab crawls x 6 each side Take a 60 seconds break and then move on to MRT. MRT: Metabolic Resistance Training – No rest between exercises – 45 seconds rest at the end of the circuit – Repeat for 3 rounds 3A) DB Row x 10 3B) Prisoner Reverse Lunges x 12 each leg 3C) DB/KB swings x 15 Cool-Down —————————————————————————————- Perform each exercise for 30 seconds and do as many reps as possible, with good form. Rest for 15 seconds between the exercises. At the end of the circuit, rest for 30 seconds and perform 4 more rounds. A) Run in Place x 30s B) Prisoner Squats x 30s C) Cross Mountain Burpees x 30s D) Bulgarian Split Squat (15s each leg) E) Lateral Ski Jumps x 30s F) T Push Ups x 30s – Rest 30 seconds ———————————————————————————————— You can make an incredible bodyweight challenge circuit with those doing as many repetitions as possible in one minute for each:   The “5-Rocks” Bodyweight Challenge   1) Prisoner Squats 2) Decline or Regular Pushups 3) Pullups or Bodyweight Rows 4) Bulgarian Split Squats or Regular Split Squats (60 seconds per side) 5) Cross-Body Mountain Climbers – Rest 1 minute and repeat up to 2 more times. ———————————————————————————————— Perform each of the following exercises in order. Remember good form is very important. If your form gets messy, please stop and take a break. At the end of the circuit, rest for 60 seconds. Do as many rounds as possible in 20 minutes. Record the number of rounds and aim to beat this score each week. A) Prisoner Squats x 20 B) Push Ups x 20 C) Seal Jacks x 20 D) X-body mountain climbers x 20 – Rest 60s between rounds ————————————————————————————- Perform each of the following exercises in order. Remember good form is very important. If your form gets messy, please stop and take a break. At the end of the circuit, rest for 60 seconds. Do as many rounds as possible in 20 minutes. Record the number of rounds and aim to beat this score each week. A) Sprinting Walkout x 5 each leg B) Jump Squats x 7 C) Rotating Planks x 10 total D) Shuttle Sprints x 5 (out and back 10m) ————————————————————————————– Perform each of the following exercises in order for AMRAP in 20 minutes. Remember good form is very important. Rest only as necessary. If your form gets messy, please stop and take a break. Record the number of complete rounds, and try to beat your number the following week. A) Walkouts to T-rotations x 10 B) Single leg RDL to Curtsy Squat x 5 each leg C) Spiderman Push Ups x 5 each side D) Standing Broad Jumps x 10 —————————————————————————————- Perform each of the following exercises in order for AMRAP in 20 minutes. Remember good form is very important. Rest only as necessary. If your form gets messy, please stop and take a break. Record the number of complete rounds, and try to beat your number the following week. A) Cross Spider Plank x 8 each leg B) Lunge Jumps x 5 each leg C) T Push Ups x 10 D) Prisoner Squats x 40 —————————————————————————————————- If you’re stuck with NO-equipment, you can do this circuit 1) Squats 2) Pushups 3) Jumping Jacks or Total Body Extensions or Run-in-Place 4) Planks or Rocking Planks or Side Planks or Mountain Climbers The number of sets and reps you do will depend on your fitness level, but here’s the “300” version.   1) Prisoner Squats – 20 reps 2) Pushups – 10 reps 3) Total Body Extension – 10 reps 4) Mountain Climbers – 10 reps (per side) That gives us a total of 50 repetitions. Repeat that circuit SIX times with minimal rest for a total of 300 repetitions. Great times! Record your time and try to beat it every week (you can do this workout ONCE per week for up to four weeks in a row). The point is not to go to muscle failure in your sets, but to use hybrid bodyweight training for fat loss and fitness. If 20 squats or 10 pushups are too difficult, please break the workout up into smaller chunks, and do more rounds of the circuit. For example: 1) Prisoner Squats – 10 reps 2) Pushups – 5 reps 3) Total Body Extension – 5 reps 4) Mountain Climbers – 5 reps (per side) And repeat TWELVE times with minimal rest for a total of 300 reps…OR just do SIX times for a total of 150 reps. ———————————————————————————————- a) Goblet Squats – 30 reps b) Slam Ball Overhead Slams – 10 reps c) Pushups – 20 reps d) Prisoner Lunges – 10 per side (20 total reps) e) PowerWheel Rollouts – 10 reps f) Bodyweight Row – 10 reps – There was no rest between exercises, and the circuit was repeated 4 times. ——————————————————————————————– Warm Up: 2 minutes light (level 3), 2 minutes medium (level 5) Interval 1: 1 minute hard (level 7), 1 minute hard (level 9 – 10), 2 minutes light (level 3) Interval 2: 1 minute hard (level 7), 1 minute hard (level 9 – 10), 2 minutes light (level 3) Interval 3: 1 minute hard (level 7), 1 minute hard (level 9 – 10), 2 minutes light (level 3) Interval 4: 1 minute hard (level 7), 1 minute hard (level 9 – 10), 2 minutes light (level 3) Total Duration: 20 minutes Days/Week: Perform this workout 2 times weekly, alternating with 3 resistance training days where possible. The resistance training days should preferably be split with interval training days in between. If not, perform interval training immediately after your resistance training workouts. The “levels” are based on a scale of 1-10 of your perceived effort (with 0 being no effort and 10 being maximal effort). The hard intervals should be tiring, with the light intervals allowing you to recover (while still moving) in preparation for your next interval. Remember, these intervals are based on YOUR exertion and level of fitness, no one else’s. Your “hard” intervals should be a challenge for YOU but not so tiring that you cannot perform subsequent intervals. The type of exercise that you choose is up to you for this phase. ————————————————————————————— 1) Prisoner Squat – 40 seconds, 20 seconds rest 2) Pull-up – 40 seconds, 20 seconds rest 3) Close-Grip Pushups  – 40 seconds, 20 seconds rest 4) Med Ball Slam – 40 seconds, 20 seconds rest 5) Narrow-Stance Bodyweight Squat – 40 seconds, 20 seconds rest – 30 second rest 6) Prisoner Squat  – 40 seconds, 20 seconds rest 7) Plank – 60 seconds 8) Bodyweight Row – 40 seconds, 20 seconds rest 9) Burpee – 15 seconds seconds, 15 seconds rest 10) Med Ball Slam – 30 seconds   – Rest 30 seconds, repeat one more time for about 20 minutes of heart-pounding action. Tough, but good, times. ————————————————————————————– We will be utilizing a customized Intensity Interval Training program. These types of workouts are great for overall fitness, but most importantly, they’ve been shown to yield the greatest fat loss. With this type of training you will also continue to burn calories for 24-48 hours after the exercise session is over!  Here it is: Very high Intensity = 2 minutes Warm Up: 2 minutes light (level 3), 2 minutes medium (level 5) Interval 1: 1 minute hard (level 7), 1 minute hard (level 9 – 10), 2 minutes light (level 3) Interval 2: 1 minute hard (level 7), 1 minute hard (level 9 – 10), 2 minutes light (level 3) Interval 3: 1 minute hard (level 7), 1 minute hard (level 9 – 10), 2 minutes light (level 3) Interval 4: 1 minute hard (level 7), 1 minute hard (level 9 – 10), 2 minutes light (level 3) Total Duration: 20 minutes Days/Week: Perform this workout 2 times weekly, alternating with 3 resistance training days where possible. The resistance training days should preferably be split with interval training days in between. If not, perform interval training immediately after your resistance training workouts. The “levels” are based on a scale of 1-10 of your perceived effort (with 0 being no effort and 10 being maximal effort). The hard intervals should be tiring, with the light intervals allowing you to recover (while still moving) in preparation for your next interval. Remember, these intervals are based on YOUR exertion and level of fitness, no one else’s. Your “hard” intervals should be a challenge for YOU but not so tiring that you cannot perform subsequent intervals. The type of exercise that you choose is up to you for this phase. Some examples are free running, treadmill, elliptical, stair stepper, stationary bike, rower, jump rope, etc. ————————————————————————————– Do the following for 10 minutes: Sprint (8 secs), rest 12 secs After the 10 minutes are up, rest 2 minutes. Then… Do the following circuit ONE time, resting as shown: Total Body Extensions (8 secs), rest 12 secs (Do this 6 times) Then… Bodysaw (8 secs), rest 12 secs (Do this 6 times) Then… Jumping Jacks (8 secs), rest 12 secs (Do this 6 times) ————————————————————————————– Warm-Up, then: Do the following circuit 4 times, resting as shown : Sprint (15 secs), rest 30 secs 1-Arm Extended Pushup (15 secs), rest 30 secs Sprint (15 secs), rest 30 secs X-Body Mountain Climbers (15 secs), rest 30 secs Sprint (15 secs), rest 30 secs Cool-Down ————————————————————————————– Shuttle Sprints (10-20 feet apart) – as many as possible in 5 minutes Once the 5 minutes are up, rest 1 minute then… 20-m sprints (as many as possible in 5 minutes) Once the 5 minutes are up, rest 1 minute then… Shuttle Sprints (10-20 feet apart) – as many as possible in 5 minutes Indoor option: For shuttle sprints – use Skater Hops For 20-m sprints, do any sprint substitution exercise for 10 seconds. Do as many sets as possible. ———————————————————————————— We will be utilizing a customized Intensity Interval Training program. These types of workouts are great for overall fitness, but most importantly, they’ve been shown to yield the greatest fat loss. With this type of training you will also continue to burn calories for 24-48 hours after the exercise session is over! Warm Up: 2 minutes light (level 3), 2 minutes medium (level 5) Interval 1: 1 minute hard (level 7), 1 minute hard (level 9 – 10), 2 minutes light (level 3) Interval 2: 1 minute hard (level 7), 1 minute hard (level 9 – 10), 2 minutes light (level 3) Interval 3: 1 minute hard (level 7), 1 minute hard (level 9 – 10), 2 minutes light (level 3) Interval 4: 1 minute hard (level 7), 1 minute hard (level 9 – 10), 2 minutes light (level 3) Total Duration: 20 minutes Days/Week: Perform this workout 2 times weekly, alternating with 3 resistance training days where possible. The resistance training days should preferably be split with interval training days in between. If not, perform interval training immediately after your resistance training workouts. The “levels” are based on a scale of 1-10 of your perceived effort (with 0 being no effort and 10 being maximal effort). The hard intervals should be tiring, with the light intervals allowing you to recover (while still moving) in preparation for your next interval. Remember, these intervals are based on YOUR exertion and level of fitness, no one else’s. Your “hard” intervals should be a challenge for YOU but not so tiring that you cannot perform subsequent intervals. The type of exercise that you choose is up to you for this phase. Some examples are free running, treadmill, elliptical, stair stepper, stationary bike, rower, jump rope, etc. —————————————————————————————- Sprint (40 m), rest 1 minute – Do this 8 times, then… Do the following circuit ONE time Triple Stop Pushup (12) Alternating Lateral Lunge (12/side) Spiderman Climb (12/side) 1-Leg Romanian Deadlift (12/side) Rest 1 minute Sprint (40 yards), rest 1 minute – Do this 4 times Indoor option – Replace the sprint with any sprint substitution exercise for 15 seconds. ——————————————————————————————— Do the following circuit as many times as possible in 20 minutes, resting only when needed. Shuttle Sprint (about 10-15 feet apart) (back and forth 4X) Burpees (5) Sprint (20 m) Alternating Prisoner Reverse Lunge (5/side) Shuttle Sprint (back and forth 4X) Spiderman Pushups (5/side) Sprint (20 m) Skater Hops (5/side) Indoor option – Replace shuttle sprint with Skater Hops (4 reps per side). Replace the sprint for 20 yards with any sprint substitution exercise for 10 seconds ————————————————————————————————– Dynamic Warm Up, then : Metabolic Density Training Perform each of the following exercises in order. Remember good form is very important. If your form gets messy, please stop and take a break. At the end of the circuit, rest for 60 seconds. Do as many rounds as possible in 20 minutes. Record the number of rounds and aim to beat this score each week. A: Jump Rope x 200 – No rest B: Burpees x 15 Rest 1 minute and repeat for as many rounds as possible. You goal is to do at least 5 rounds. Foam Roll and Stretch ——————————————————————————– Do the following sprint circuit as shown, then move into the next circuit: Sprint (10 secs), rest 1 minute – Do this 6X Sprint (20 secs), rest 1 minute – Do this 4X Sprint (30 secs), rest 1 minute – Do this 2X Then… Do the following circuit 3 times, resting for 30 secs between circuits: Jump Squats (6) Pushups (15) Total Body Extensions (15) —————————————————————————————– Do the following circuit as shown 3 times: Sprint (20 secs), rest 1 minute – Do this 3X TD Lunge (8/side) Close-Grip 3/4th Rep Pushups (20) Skater Hops (15/side) Bodyweight Squats (20), rest 1 minute ————————————————————————– Do the following circuit 4 times, resting only when needed: Prisoner Split Squat (10/side) Pushup/X-Body Mountain Climber Combo (10) Sprint (30 yards) Powerlock Pushups (with a 3-second lowering phase) (10) Bodyweight Sumo Squat (10) Sprint (30 yards) Indoor option – replace the sprint with any sprint substitution exercise for 10 seconds. ——————————————————————– Do the following circuit 3 times: Shuttle Sprints (15 secs), rest 1 minute Sprint (15 secs), rest 1 minute Shuttle Sprint (15 secs), rest 1 minute Sprint (15 secs), rest 1 minute Then… Total Body Extensions (100) Indoor option – you can replace shuttle sprints with Skater Hops ——————————————————————————————– Find a hill that is about 25m long Do as many hill sprints as possible in 12 minutes. Once the 12 minutes are up, rest 2 minutes and then do the following circuit ONE time resting only when needed: Switch Lunge (12/side) Burpee/X-Body Mountain Climber Combo (12) Skater Hops (12/side) Decline Pushups (12) Alternating Crossover Lunge (12/side) Bodysaw (MAX reps) Indoor option – Replace the hill sprints with any sprint substitution exercise for 10 seconds. —————————————————————————- Do the following circuit as shown: Sprint (10 secs), rest 1 minute Sprint (20 secs), rest 1 minute Sprint (30 secs), rest 1 minute, then… Burpee/Spiderman Pushup Combo (10) Walking Lunges (10/side – 20 total) Jumping Jacks (30) Rest 1 minute, then … Sprint (10 secs), rest 1 minute Sprint (20 secs), rest 1 minute Sprint (30 secs), then… Burpee/Spiderman Pushup Combo (10) Walking Lunges (10/side – 20 total) Jumping Jacks (30) Rest 1 minute, then … Sprint (10 secs), rest 1 minute Sprint (20 secs), rest 1 minute Sprint (30 secs ——————————————————————————– Do this routine for time or reps, choice is yours :

                    • DB or KB swing (burpees)

 

 

                  • Push up

 

 

                  • Goblet squat with the DB or KB (prisoner squat)

 

 

                  • DB bent over row (wall sit stick up)

 

 

                  • Mountain climber or jumping jack

 

 

                  • Plank recovery

 

                  Repeat this circuit up to 5 times. Rest when needed. ———————————————————————————– Do the following circuit 3 times, resting for 30 seconds between circuits. Then move into the 1-mile finish… Alternating Diagonal Lunge (15/side) Renegade Pushups or Normal Pushups (15) Inverted Row or Strap Row or Bodyweight Row (15) Burpees (10) Run 1 mile as fast as possible and record your time. Then try to beat your previous time the next time you do this finisher/1mile run. ———————————————————————————— 2 minutes (7/10) 2 minutes (3/10) Do the above 3 times, then: Do the following circuit as many times as possible in 4 minutes, resting only when needed: Javelin Lunge or TD Lunge (4/side) Stability Ball Jackknife (4) or Mountain Climbers (2/side) Lateral Jumps (4/side) Hanging Knee Raise or Leg Raise (4) or Squat Thrust (4) ———————————————————————————— Do 30 seconds of work with a 5 to 10 second rest in between each exercise. Do this entire set 3 to 5 times: – frogger burpee – prisoner reverse lunge – inchworm push up – double jump burpee – plank with alternate leg lift Feel free to take a 30 second break in between sets if necessary, maintaining great form for each exercise is your number one priority. ————————————————————————————— Protocol: Do each exercise for 45 seconds and rest 15 seconds before moving to the next exercise.  Push yourself to complete as many reps as possible in each 45 second interval.  Once you finish the first round, repeat 1 more time for a total of 2 rounds. 

                    • Pull-ups – 45 seconds

 

 

                  • Rest 15 seconds

 

 

                  • Squat Jumps – 45 seconds

 

 

                  • Rest 15 seconds

 

 

                  • Decline Close Grip Pushups – 45 seconds

 

 

                  • Rest 15 seconds

 

 

                  • High Knees Sprint in Place w/ Hands on Wall – 45 seconds

 

 

                  • Rest 15 seconds

 

 

                  • Bodysaw (Rocking Plank) – 45 seconds

 

 

                  • Rest 15 seconds, repeat 1 more time

 

                  ——————————————————————————– 10-Minute Elite Ironman Workout  Don’t forget 5min Warm-up and 5min Cooldown
Protocol: Perform each exercise for one minute, doing as many reps as possible.  Once you make it through each exercise, repeat the circuit one more time.  Only rest when necessary. 

                    • Chin-Ups

 

 

                  • Double Jump Burpees

 

 

                  • Jumping Jacks

 

 

                  • Cross Body Mountain Climber Push-Ups

 

 

                  • Wall Squat

 

                  ————————————————————————- Perform each exercise Tabata interval style (20 seconds hard, 10 seconds rest x 8) then move straight on to the next exercise with no rest other than the 10 seconds. Concept 2 rower Jump squat Hurdle hop to push up (jump sideways over object – down for push up then back over!) Thruster —————————————————————————   Perform each exercise for 30 seconds and do as many reps as possible, with good form. Rest for 10 seconds between the exercises. Repeat for a total of 5 rounds. Note: take a 30 second break between rounds if it’s your first time doing this circuit. A) Step Ups (Right) x 30s B) Step Ups (Left) x 30s C) Jumping Jacks x 30s (sub with step jacks for no impact) D) Side Plank with Hip Dips (Right) x 30s E) Side Plank with Hip Dips (Left) x 30s F) Run in Place x 30s (sub with high knees for no impact) ————————————————————————— Before you start, be sure you are FULLY warmed up and ready to go. • Complete Cycle #1 before you move to Cycle #2. • Rest when needed throughout the workout. • Be sure to time each sprint you perform and mark it down in your notebook. Cycle #1 • 100 Meter Sprint Rest as needed then complete: • 10 Pushups • 10 Squat Jumps • 10 Close Grip Pushups Rest as needed then move back to the 100 meter sprint. Repeat two more time for 3 total rounds. After 3 rounds in Cycle #1, rest 2 minutes and move to Cycle #2: Cycle #2 • 200 Meter Sprint Rest as needed then complete: • 10 Squat Jumps • 10 Offset Pushups each side • 10 Jump Lunges (total) Rest as needed then move back to the 200 meter sprint. Repeat one more time for 2 total rounds. ——————————————————————————— Before you start, be sure you are FULLY warmed up and ready to go. • Rest when needed throughout the workout. • Be sure to time each sprint you perform and mark it down in your notebook. Cycle #1 • 200 Meter Sprint Rest as needed then complete: • 5 Squat to Squat Jumps • 7 Burpees • 10 Spiderman Pushups or Spiderman Climbs Rest as needed then move back to the 200 meter sprint. Repeat 5 more times for 6 total rounds. ———————————————————————————- Upper Body Push-Squeeze Move from one exercise to the next without rest. Rest ONLY where it says to rest.   Circuit #1: -Pushups: 20 reps -Iron Cross Squeeze*: 10 seconds Do not rest and repeat 5 total rounds (100 pushups, 50 seconds of IC squeezes)   *Iron Cross Squeeze: Stretching the chest, tighten your forearms as much as possible while squeezing your shoulder blades together in the back as hard as you can. Hold in this position for the allotted amount of time. Circuit #2:  -Spiderman Pushups: 20 seconds -Sit Throughs**: 20 seconds -Bench or Chair Dips: 20 seconds Rest 20-seconds and complete 4 TOTAL rounds.    **Sit Throughs: Start in the pushup position with core tight and back straight. Twisting in your core, drive one leg through to the opposite side until you are seating on the floor with one arm on the ground and the opposite arm in the air. Return to the starting position and repeat on the opposite side. Circuit #3: -T-Pushup Hold***: 60-seconds -Rocking Planks: 30-seconds -Burpees: 30-seconds Rest as long as needed and complete 3 TOTAL rounds.    ***Perform three straight pushups, then hold for 3-seconds in the T-position. Repeat for 60-seconds. —————————————————————————– Before you start, be sure you are FULLY warmed up and ready to go. • Complete Cycle #1 before you move to Cycle #2. • Rest when needed throughout the workout. • Be sure to time each sprint you perform and mark it down in your notebook. Cycle #1 • 400 Meter Sprint Rest as needed then complete: • 8 Spiderman Pushups or Spiderman Climbs • 10 Jump Lunges • 12 Squat Jumps • 14 Outside Mountain Climbers (total) Rest as needed then move back to the 400 meter sprint. Repeat one more time for 2 total rounds. After 2 rounds in Cycle #1, rest 2 minutes and move to Cycle #2: Cycle #2 • 200Meter Sprint Rest as needed then complete: • 5 reps each side Plank Leg Raise (alternating) • 5 Plank Spiderman Climbs (each side) Rest as needed then move back to the 200 meter sprint. Repeat 2 more time for 3 total rounds. ————————————————————————————– • Before you start, be sure you are FULLY warmed up and ready to go. • Rest when needed throughout the workout. • Be sure to time each sprint you perform and mark it down in your notebook. Cycle One • 400 Meter Sprint Rest as needed then complete: • Pushups: 8 reps • Mountain Climbers: 8 reps each side • Side Plank Reach Through: 8 reps each side Rest as needed then move back to the 400 meter sprint. Repeat 2 more times for 3 total rounds. —————————————————————————————- • Before you start, be sure you are FULLY warmed up and ready to go. • Rest when needed throughout the workout. • Be sure to time each sprint you perform and mark it down in your notebook. Cycle One • 400 Meter Sprint Rest as needed then complete 20 seconds of each exercise below with a 10 second rest in between: • Superman Jumps: 20 seconds • Spiderman Pushups (each side): 20 seconds • Spiderman Plank Climbers (each side): 20 seconds Rest as needed then move back to the 400 meter sprint. Repeat 3 more times for 4 total rounds. —————————————————————————————— Complete each exercise below for the recommended amount of time, resting only where it says to rest. • If you need to take more rest in between exercises in order to keep good form, do so. • Always be sure you get in a good warm-up before starting the workout. Circuit #1 • Squat Jumps: 30 seconds • Prisoner Squats: 15 seconds ◦ Rest 30 seconds and repeat 1 more time for a total of TWO rounds. Rest 30 seconds after round two and move to the next set of exercises. Circuit #2 • Bulgarian Split Squats: 30 seconds each side • Prisoner Squat Jumps: 15 seconds ◦ Rest 30 seconds and repeat 1 more time for a total of TWO rounds. Rest 30 seconds after round two and move to the next set of exercises. Finisher • Punisher Squats: 20 seconds of bodyweight squats, followed by a 10-second squat hold and repeat for 4-minutes Cool Down ————————————————————————— 1A) DB Lunge (10 reps per side) 1B) DB Neutral Grip Chest Press (palms facing each other) (10 reps) 1C) DB Row (10 reps per side) Rest 1 minute and repeat 4 more times for a total of 5 circuits. ——————————————————————————– Do the following in order for TWO rounds. One round is 300 reps. Rest only as necessary. If you’re form breaks down, please take a break. Note: take a 30 second break between rounds if it’s your first time doing this circuit. A) Total body extension x 50 B) Jump ropes x 50 (if you don’t have a jump rope, just pretend) C) Push ups x 50 D) Squats x 50 E) Cross Body Mountain Climbers x 50 F) Jumping jacks x 50 ——————————————————————– Set your timing device for 20 rounds, 20 seconds work and 10 seconds transition. Do each exercise in order, for 20 seconds work and 10 seconds rest A) Prisoner Squats x 4 rounds 20:10 B) Jump Squats x 4 rounds 20:10 C) Run in Place x 4 rounds 20:10 D) Squat Thrusts x 4 rounds 20:10 E) Lunge Jumps or Split Shuffle x 4 rounds 20:10 —————————————————————– Perform each exercise for 30 seconds and do as many reps as possible, with good form. Rest for 15 seconds between the exercises. Repeat for a total of 6 rounds. 1A) Mountain climbers x 30s (do on sliders or TRX if you have it) – Rest 15s 1B) High knees x 30s – Rest 15s PART 2: 2A) Burpees x 45s (as many reps as possible) ————————————————————– WARM-UP Then : 1A) Total Body Extensions – 30 seconds 1B) Decline Pushups or Regular Pushups – 30 seconds – 3 rounds, no rest Suck-Wind Circuit 2A) Low Box Jump – 10 reps OR 30 Jumping Jacks 2B) Stepup for Weak Leg – 10 reps 2C) Low Box Jump – 10 reps OR 30 Jumping Jacsk 2D) Stepup for Strong Leg – 10 reps – 3 rounds, no rest COOL-DOWN —————————————————————— 1) KB Swing – 20 seconds on, 10 seconds rest 2) Med Ball Overhead Slam onto Mat – 40 seconds on, 20 seconds rest 3) Elevated Pushup (one hand elevated 4 inches) – 20 seconds for one side, rest 10 seconds, 20 seconds other side, rest 10 seconds 4) Total Body Extensions or Burpees – 30 seconds, rest 30 seconds 5) Cross-Body Mountain Climbers – 30 seconds alternating sides – Rest 1 minute and repeat 3 more times. (NOTE: An alternative workout approach would be to make every exercise 30 seconds of work with 15 seconds rest between each…with 30 seconds total for elevated pushups, not per side) ——————————————————————————– WARM-UP, then: 1A) Total Body Extensions – 30 seconds 1B) Close-Grip Pushups – 30 seconds 1C) Prisoner Squats – 30 seconds 1D) Jumping Jacks – 30 seconds or if you are advanced, use Burpees! 1E) Cross-Body Mountain Climbers (alternating sides) – 30 seconds 1F) Prisoner Lunges (alternating sides) – 30 seconds – Rest 60 seconds. – Repeat 2 more times. COOL-DOWN That gives you a total body workout in under 12 minutes and you’ll be amazed at how many calories you can burn in such a short time. —————————————————————————— Complete all rounds of circuit 1 before moving into circuit 2. You’ll do 30 seconds of work followed by 30 seconds of rest. So, you’ll do the Double Front Squat for 30 seconds, then rest 30 secs. Then  you’ll do the Monkey Hustle, etc., etc. Rest more ONLY if needed. Circuit #1  Double Front Squat Monkey Hustle Double Romanian Deadlift 3 rounds Circuit #2  Snatch (Left) Bear Crawl Snatch (Right) 3 rounds Note – you can use a dumbbell or kettlebell for the snatches ———————————————————————– Warm-Up Then : Workout Guidelines

                    • Do not rest between exercises.

 

 

                  • Rest 1 minute.

 

 

                  • Repeat up to 3 more times.1) Kettlebell Swings – 20 reps 2) Strap or Regular Spiderman Pushup – 10 reps per side (2-1-1) 3) Box Jump – 8 reps 4) Strap or Stability Ball Jackknife – 20 reps (1-0-1) 5) Stability Ball Leg Curl – 20 reps (1-0-1)

 

                  Cool-Down ————————————————————————-