1/4/18
Directions:
For all workouts, perform each exercise for 50 seconds of work followed by 10 seconds rest. Complete 1-2 rounds depending on time and energy level.
Fight Fatigue Wrestler Finisher
1. Wrestlers DB Lunge
2. Chin Ups
3. Barbell Deadlift Sprawls
4. Push Up Rows
5. DB Clean and Squat
———————————-
Blow by Blow Boxing Finisher
1. Lunge and Med Ball Press
2. Plyo Med Ball Push Ups
3. Ali Shuffle and Med Ball Push Outs
4. Sit Up with Med Ball Punch
5. Med Ball Burpees
———————————-
Bushido Judo Finisher
1. Resistance Band Pulls
2. Judo Push Ups
3. Jumping Lunges
4. Mountain Climbers
5. Russian Twists
———————————-
Suicide Squat Kettlebell Sambo Finisher
1. KB Swings
2. KB Goblet Squat
3. 2 KB Military Press
4. KB Rows
5. KB Burpees
———————————-
Quest for Glory Kickboxing Finisher
1. Stationary Jumping Lunges
2. Run and Punch
3. Wide to Reg to Close Push Ups
4. Alternating Leg Raises
5. Burpees
———————————-
23/4/17
Directions:
For all workouts, perform each exercise for 50 seconds of work followed by 10 seconds rest. Complete 1-2 rounds depending on time and energy level.
1. Thai Push Ups
2. Running Bench Runs
3. Spring Ups
4. Shuttle Runs
5. Burpees
————————-
1. Floor DB press (Hips High)
2. Standing DB Press
3. Renegade Rows
4. Jumping Lunges to Jumping Squats
5. Sprawls
—————————-
1. Hip Thrusts
2. Sit Thrus
3. Push Up
4. Inverted Rows
5. Full Sit Up Knee Grabs
—————————–
1. Push Up Knee To Chest
2. Hanging Alternating Leg Pike Ups
3. Alternating Knee Strikes
4. Chin Ups
5. Burpees
—————————–
1. Everest Climbers
2. Single Leg Burpees
3. Spiderman Push Ups
4. Straight Leg Bicycle
5. Low Plyo Lunges
—————————–
19/11/16
Perform each exercise for 50 seconds of work followed by 10 seconds rest. Complete 1-2 rounds depending on time and energy level.
1. Shadow Box
2. Speed Push Ups
3. Wrestlers Lunge
4. Sit Thrus
5. Sprawls
———————–
Perform each exercise for 50 seconds of work followed by 10 seconds rest. Complete 1-2 rounds depending on time and energy level.
1. Jab-Cross
2. Sprawls
3. Heavy Bag Kicks
4. Burpees
5. Free Style
———————-
Perform each exercise for 50 seconds of work followed by 10 seconds rest. Complete 1-2 rounds depending on time and energy level.
1. Dive Bomber
2. Kick Outs
3. Bear Crawls
4. Hop Overs
5. Bunny Hop Sprawls
———————-
Perform each exercise for 50 seconds of work followed by 10 seconds rest. Complete 1-2 rounds depending on time and energy level.
1. Wrestlers Lunge
2. Plank Builds
3. Up-Downs
4. Chin Ups
5. Sprawls
———————-
Perform each exercise for 50 seconds of work followed by 10 seconds rest. Complete 1-2 rounds depending on time and energy level.
1. High Knee Skipping
2. Inverted Rows
3. Jump Squats
4. Speed Push Ups
5. Burpees
———————-
18/6/16
Perform each exercise for 1 minute total… 30 seconds autopilot and 30 seconds in all out max effort …
Rest: 30 seconds between circuits.
1. Suspended TRX planks w/Crunches all the way in to chest.
2. Battle Ropes/ 6lb Medicine Ball Slams
3. Sprints up 30 stairs with 6lb Medicine Ball / Squat throw medicine ball jumping jacks
4. 3 Step Walk w/12lb Chain and 15lb Sand Bag Flips 5x’s
18/6/16
Do the following circuit as many times as possible in 5 minutes, resting only when needed.
*Prisoner Jump Squat (5)
X-Body Mountain Climber (slow, controlled tempo) (5/side)
Jumping Jacks (10)
**Plank Jumping Jacks (10)
*This won’t let you jump as high, but you’ll benefit from working your upper back – keep your hands behind your head and squeeze your shoulder blades together).
**This is just weird (but awesome). Hold the plank position and then jump your feet out and back in as if you’re doing a lying jumping jack… keep your abs braced hard and your hips low!
18/6/16
Do as many rounds as possible in 5 minutes
1A: DB Renegade Row or DB Row x 6 reps each arm
– No rest
1B: Curtsy Squats (alternating) x 10 reps each leg
– No rest
1C: Jumping Jacks x 20 reps (fast)
– Rest for 10-20 seconds or more if necessary.
Count how many rounds you complete in the specified time.
18/6/16
1A) Close Grip Pushups – 30 seconds (as many reps as possible)
1B) Bodyweight Squats – 30 seconds (as many reps as possible)
-Rest 30 seconds, repeat 3x
18/6/16
Do the following circuit ONE time, resting when needed.
Remember – if your form gets ugly, you MUST stop and rest. QUALITY reps!
1A) Bodyweight Row (25)
1B) Bodyweight Sumo Squat (25)
1C) Kneeling Pushup (25)
20/2/16
1) Fake Jump Rope Jumps – 50 Jumps
2) Decline Pushups – 50 reps
3) Jumping Jacks – 50 reps
4) Lying Leg Raises – 50 reps
14/1/16
Do 2 rounds of…
==> Prisoner Squat x 30 seconds
==> Jump Squats x 30 seconds
==> Sprinter Start x 30 seconds
==> Sprinter Start x 30 seconds
14/1/16
• Jump Rope or Fake Jump Rope Jumps – 2 minutes
• Dive Bomber Pushups – 1 minute
• Clock Lunges (GET LOW!) – 1 minute
And if you have a little extra time, you can repeat this 2x for a total of 3 rounds
14/1/16
1A) Total Body Extensions – 20 seconds, rest 10 seconds
1B) Pushups – 20 seconds, rest 10 seconds
1C) Jumping Jacks – 20 seconds, rest 10 seconds
1D) Burpees – 20 seconds, rest 10 seconds
– Repeat one more time for a 4-minute fat burning workout.
– Repeat three more times for an 8-minute fat burning workout
14/1/16
Do each exercise for 60 seconds OR try to equal the reps listed. (in brackets).
Rest as little as possible – but as much as needed – between exercises.
1A) Bodyweight Squat (60 reps)
1B) Pushup (35 reps)
1C) Total Body Extension (60 reps)
1D) Rocking Plank (45 reps)
14/1/16
Strap Ab Fallout (10)
Jumping Jacks (30)
Do the above superset 3 times, resting for 30 seconds after each superset
19/10/15
Perform 20-seconds of each exercise below with no rest in between. Move from one exercise to the next and complete 3 times through (3-minutes).
-Burpees
-Jump Lunges
-Pushups
Limit rest and repeat 2 more times for a TOTAL of 3 rounds
19/10/15
Perform 20-seconds of each exercise below with no rest in between. Move from one exercise to the next and complete 3 times through (3-minutes).
-Electric Hops
-Spiderman Pushups
-Lateral Hops
Limit rest and repeat 2 more times for a TOTAL of 3 rounds
19/10/15
Perform 30 seconds on each exercise below. Rest ONLY when needed. Perform ONE round.
-Squat Jumps: 30-seconds
-Outside Mountain Climbers: 30-seconds
-Sit Throughs: 30-seconds
-Sprints In Place: 30-seconds
19/10/15
4-Minute Belly Flab Meltdown
- Duck Unders – 60 seconds
- Triple Stop Pushups – 60 seconds
- Total Body Extensions – 60 seconds
- Mountain Climber Burpees – 60 seconds
Rest as little as possible between exercises and give it EVERYTHING you’ve got!
19/10/15
Do the following sequence 4X through (takes only 4 minutes):
Push Ups: 20 seconds (high intensity)
Rest: 10 seconds
Bodyweight Squats: 20 seconds (high intensity)
Rest: 10 seconds
20/8/15
I recommend going through the workout one time at half-speed first as a warm-up.
- Jumping Jacks – 60 seconds
- Close Stance Bodyweight Squats – 60 seconds
- Pushups – 60 seconds
- Alternating Prisoner Lunges – 60 seconds
- Chin Ups or Stick Ups – 60 seconds
25/7/15
– Rest 10 seconds between exercises.
1) Prisoner Squat – 40 seconds, 10 second hold in bottom position
2) Mountain Climber – 40 seconds, 10 second hold in top position
3) Total Body Extension – 50 seconds
*4) Spiderman Push-up – 40 seconds (alternating), 10 second hold in top position
5) Rocking Plank – 50 seconds
*If you can’t do Spiderman Pushups, do Spiderman Climbs instead
5/7/15
Burpees (10)
KB or DB Swings (20)
Do this 3 times, resting for 30 seconds after each superset
5/7/15
Do the following circuit ONE time, resting as shown:
Spiderman or Elevated Pushups (15 secs/side)
KB/DB Swings (30 secs)
Rest 30 secs
Decline Pushups (30 secs)
KB/DB Swings (30 secs)
Rest 30 secs
T Pushups (30 secs)
KB/DB Swings (30 secs)
Rest 30 secs
5/7/15
Use a fast tempo (taking 1 second to go down and 1 to come up… the idea is to move fast, but under control). Use a lighter weight than your normal lifting routine so you can do that.
Goblet Squat (15)
Renegade Row (10/side)
4 rounds, resting when needed
5/7/15
Do the following superset resting only when needed. In the first superset, you’ll do 8 reps of each exercise. In the next superset, you’ll do 7 reps of each. Continue in this fashion until you complete 1 rep of each exercise.
*Bulgarian Jump Squat (8 per leg, 7 per leg, etc. down to 1 per leg)
**Bench Vault (8 per side, 7 per side, etc. etc. down to 1 per side).
The Bulgarian Jump Squat is when you have your rear foot on the bench, and then you take a large step out with your lead leg. That’s your starting position. Jump up and land in the squat position. Repeat
5/7/15
Body-weight Squats: 20-seconds
–Rest 10-seconds
Repeat for 4-minutes (8-rounds)
Now, here’s the catch/challenge:
In each of the 20-seconds, try to complete 16-18 bodyweight squats.
This will really allow you to challenge your cardio and make sure there is no slacking off.
It’s definitely a tough little workout.
19/6/15
– Rest 10 seconds between exercises.
1) Prisoner Squat – 40 seconds, 10 second hold in bottom position
2) Mountain Climber – 40 seconds, 10 second hold in top position
3) Total Body Extension – 50 seconds
*4) Spiderman Push-up – 40 seconds (alternating), 10 second hold in top position
5) Rocking Plank – 50 seconds
*If you can’t do Spiderman Pushups, do Spiderman Climbs instead.
6/6/15
Do the following superset resting only when needed. In the first superset, you’ll perform 10 reps of each exercise. In the next superset, you’ll perform 9 reps of each exercise. Continue in this fashion until you complete 1 rep of each exercise.
*1-Arm KB or DB Swings (10/side…1/side)
Alternating DB/Medicine Ball or Bodyweight Chops (10/side…1/side)
*If you need a bodyweight alternative, you can sub Total Body Extensions for the 1-Arm Swings like this:
Superset 1 – 20 reps
Superset 2 – 18 reps
Superset 3 – 16 reps
Superset 4 – 14 reps
Superset 5 – 12 reps
Superset 6 – 10 reps
Superset 7 – 8 reps
Superset 8 – 6 reps
Superset 9 – 4 reps
Superset 10 – 2 reps
6/6/15
Do the following circuit as many times as possible in 5 minutes, resting only when needed.
Total Body Extensions (10)
Close-Grip or Kneeling Close-Grip Pushups (10)
Total Body Extensions (10)
Mountain Climbers (10/side) – Moderate pace and keep those hips LOW and abs BRACED hard!
30/5/15
1) *Bodyweight Squat Curls – 30 seconds
2) **90% Close-Grip Pushups – 30 seconds
3) Burpee or Total Body Extension – 30 seconds
4) Rocking Plank – 30 seconds
– Go through the circuit twice.
– Do NOT rest between exercises.
– If you have more time, go through the circuit four times.
*Bodyweight Squat Curls – Squat down with your arms by your sides and palms facing up. As you come back up to the start position, perform a biceps curl, squeezing your biceps as hard as you can. Straighten your arms as you squat back down. (Feel free to hold dumbbells for this as well.)
**90% Close-Grip Pushup – For “90% exercises”, come only 90% of the way up, so that you maintain a strong muscle contraction at the top of the movement. It will tire your arms out even faster.
19/5/15
1A) Swing Lunges (right leg) – 30 seconds
1B) Walkouts – 30 seconds
1C) Swing Lunges (left leg) – 30 seconds
-Rest 45 seconds, repeat 2 more times
14/5/15
Complete as many reps as possible on each exercise in the time frame given. Rest only when needed.
• Sprints in Place: 30 seconds
• Pushups: 30 seconds
• Burpee Double Jumps: 45 seconds
• Squat Jumps: 45 seconds
• Plank Side Raises: 60 seconds
• Burpees: 60 seconds
Workout Goal: Your goal is to complete more reps on each exercise every time performing this workout. Make sure to keep perfect form throughout.
14/5/15
Repeat as many rounds as possible in 5-minutes. There should be no rest between double unders and burpees. If you need to rest, rest after the burpees.
• 25 Double Unders
• 10 Burpees
◦ Repeat as many rounds as possible in 5 minutes.
Workout Goal: Complete more rounds each time you perform this finisher.
25/4/15
AMRAP – 4 min time limit. Do as many cycles as you can.
1. Push-Ups – 10 reps
2. Bodyweight Squats – 10 reps
25/4/15
100 Rep Ab Toner Challenge
- Squat Jumps – 33 reps
- Shoulder-Touch Pushups – 33 reps
- Lying Leg Raises – 33 reps
- Double Jump Burppes – 1 rep
Only rest when necessary, especially if your form gets sloppy!
2) Jumping Jacks – 45 seconds
3) Cross-Body Mountain Climber – 45 seconds (alternating sides)
4) Double-Jump Burpee – 45 seconds
5) Crushing Plank – 45 seconds
6) Total Body Extension – 45 seconds
– Go through the circuit one to two times with no rest between exercises.
– Rest 30 seconds at the end of the circuit.
1A) Total Body Extension
1B) Mountain Climbers
1C) Prisoner Squats
1D) Close-Grip Pushups
1E) Rocking Plank
1F) Alternating Forward Prisoner Lunges
1G) Burpees
1H) Cross-Body Mountain Climbers
– Do each exercise for 30 seconds with no rest between exercises.
1B) Spiderman Pushups or Regular Pushups
1C) Burpees or Bodyweight Squats
1D) Cross-Body Mountain Climbers
– Do each exercise for 60 seconds with no rest between exercises.
– Bodyweight Squats – 10 reps
28/3/15
Do the following superset as many times as possible in 3 minutes, resting only when needed:
1A) Prisoner Lunge Jumps (5/side)
1B) Mountain Climbers (10/side)
28/3/15
Do the following circuit 4 times, resting for 20 seconds between circuits:
1A) DB Chest Press (20)
1B) DB Piston Row (15/side)
1C) T Pushup (10/side)
28/3/15
Do the following superset as many times as possible in 4 minutes, resting only when needed:
1A) Bulgarian Jump Squat (5/side)
1B) Decline Triple Stop Pushup (5)
19/3/15
Do the following as shown 6 times:
1) DB Squat, Curl and Press (40 secs), rest 20 secs
19/3/15
Do the following superset as many times as possible in 5 minutes, resting only when
needed:
1A) Goblet Switch Lunge (3/side)
1B) Burpee/Pull-up Combo (3)
14/3/15
Energy Booster #1
• Bodyweight Squats – 60 seconds
Energy Booster #2
• Pushups or Kneeling Pushups – 30 seconds
• Total Body Extensions – 30 seconds
14/3/15
1) *Bodyweight Squat Curls – 30 seconds
2) **90% Close-Grip Pushups – 30 seconds
3) Burpee or Total Body Extension – 30 seconds
4) Rocking Plank – 30 seconds
– Go through the circuit twice.
– Do NOT rest between exercises.
– If you have more time, go through the circuit four times.
*Bodyweight Squat Curls – Squat down with your arms by your sides and palms facing up. As you come back up to the start position, perform a biceps curl, squeezing your biceps as hard as you can. Straighten your arms as you squat back down. (Feel free to hold dumbbells for this as well.)
**90% Close-Grip Pushup – For “90% exercises”, come only 90% of the way up, so that you maintain a strong muscle contraction at the top of the movement. It will tire your arms out even faster.
6/3/15
Option A: The Total Body Extension Blast
– Simply do 60 seconds of the Total Body Extension…you should be able to do 40 repetitions…and your quads will be burning, your breathing and heart rate will increase dramatically, and the blood will be flowing faster…giving you a big time energy boost. It’s the least fancy of our options.
Option B: The Push-up Drop-Set
– Advanced: Do as many Spiderman Pushups as you can (alternating sides). If you tire out, switch to Close-Grip Pushups. If you tire out again, switch to regular Pushups. And if you tire out again, hold the top of the Pushup Plank position until the minute is over.
– Beginner: Do as many Pushups as you can, then drop to your knees and do Kneeling Pushups. If you tire out, hold the top of the Pushup Plank position until the minute is over.
Option C: The 1-Minute Triathlon
1A) Total Body Extension or Bodyweight Squat – 20 seconds
1B) The Hardest Pushup You Can Do – 20 seconds
1C) Run-In-Place – 20 seconds
That’s it. One minute to better health, and boosted calorie burning. Why not put them all together, and perform at max intensity, which we call the Shashido Explosion. Just go max effort, minimize rest, for 3 solid minutes of high intensity output.
19/2/15
1. Kettlebell Swing – 20 reps
2. Feel the Burn Pushups – 10 reps
3. Goblet Squat – 20 reps
4. 1-Arm KB Rows – 10 reps/side
o Rest 1 minute, repeat 1 more time
7/2/15
It’s just a few simple movements that you can do right in your living room, but make sure to do them in the order listed below.
- Eccentric Bodyweight Squats: 1-minute
- Pushup Hold: 1-minute
- Deep Lateral Lunges: 1-minute
For the Eccentric Squats, slowly lower yourself down for a count of 5-seconds. Then when you reach the bottom of your squat, explode back up.
And the Pushup Hold simply means you hold the pushup position, with your arms straight, abs braced, and toes on the ground (drop to your knees for the modified version).
Not only will this wake up your body and central nervous system, but it’ll help you burn more fat throughout the day by simply working your big muscle groups first thing in the morning.
5/2/15
A) Alternating Switch Lunge
B) T Pushups
C) Skater Hops
D) Lateral Walking Plank
1/2/15
Do the following circuit as many times as possible in 5 minutes, resting only when needed. Next week, when you try this finisher again, try to beat the number of rounds you were able to accomplish.
-KB Clean (5/side)
-Spiderman Pushup (5/side)
-KB Swings (10)
19/1/15
Do each exercise in order, resting only as necessary.
Time limit = 5 minutes
(A) Jumping Jacks x 50 + burpees x 10
(B) Seal Jacks x 50 + burpees x 10
(C) Crocodile jacks x 50 + burpees x 10
(D) Plank Jacks x 50 + burpees x 10
Warning: This workout is for intermediate/advanced people ONLY. If you’re a beginner, modify these exercise and do step jacks and modified step out burpees.
Take a longer rest break.
And if your form gets sloppy, please take a time out. Safety first!
18/1/15
1A) Jumping Jacks – 30 seconds
1B) Close-Stance Bodyweight Squat – 30 seconds
1C) Spiderman Climb – 30 seconds
1D) Reverse Prisoner Lunge (alternating sides) – 30 seconds
1E) Decline Pushups – 30 seconds
– Rest 30 seconds at the end of the circuit before repeating 1 more time.
6/12/14
Do the following circuit, as many times as possible, in 5 minutes, resting only when needed. Use a fast tempo on all exercises (but with good form):
Low Box Jumps or Total Body Extension (if you don’t have a box) (5)
Decline Close-Grip Pushups (5)
Prisoner Sumo Squat (5)
Double Burpee (5)
Skater Hops (5/side)
19/11/14
Do the following circuit ONE time, resting only when needed. The next time you do this finisher, try to beat your previous time it took you to complete it.
Bodyweight Squats (30)
Pushups (30)
Alternating Bodyweight Chops (15/side)
Bodysaw (30)
Skater Hops (15/side)
Jumping Jacks (100)
7/11/14
Do the following circuit ONE time, resting only when needed.
Sprinter Step-ups (20)
Alternating Reverse Prisoner Lunge (20/side)
Spiderman Climb Pushup (10/side)
Sprinter Step-ups (20)
Total Body Extension (40)
Skater Hops (20/side)
Close-Grip Pushups (40)
Narrow Stance Squats (40)
Sprinter Step-ups (20)
———————————————————
27/10/14
100 Rep FAST Metabolism Booster
Do the specified number of repetitions for each exercise before moving on to the next. There is no scheduled rest, only rest when you need to.
- Bulgarian Split Squat (weak leg) – 25 reps
- Plank Jacks – 25 reps
- Bulgarian Split Squat (strong leg) – 25 reps
- Spiderman Climb Pushups – 25 reps
27/10/14
Do the following superset 5 times, resting as shown:
Spiderman Climb (20 secs), rest 10 secs
Ab Wheel Rollout (20 secs), rest 10 secs
27/10/14
4-Minute NO Excuse Bodyweight Workout #1 – Advanced
1) Total Body Extension or KB Swing – 1 minute
2) *Decline Pushups or Regular Pushups – 1 minute
3) Prisoner Walking Lunges – 1 minute
4) **Burpee – 20 seconds, rest 20 seconds, 20 more seconds
– Do not rest between exercises.
– If you have time, rest 1 minute at the end of the circuit and repeat 2 times.
* – If you can’t do a full minute of pushups, hold the top of a pushup plank.
** – If you can’t do burpees, do 1 minute of bodyweight squats.
4-Minute NO Excuse Bodyweight Workout #2 – Beginner
1) Bodyweight Squat – 45 seconds, rest 15 seconds
2) Close-Grip Pushups or Kneeling Pushups – 30 seconds, no rest
3) Mountain Climbers – 30 seconds, no rest
4) Jumping Jacks – 45 seconds, rest 15 seconds
5) Total Body Extension – 20 seconds, rest 20 seconds, 20 more seconds
– If you have time, rest 1 minute at the end of the circuit and repeat 1 time.
25/9/14
Do 45 seconds of each exercise, followed by 15 seconds rest for one round
(A) Glute Bridge
(B) Push Ups
(C) Prisoner Squats
(D) X-body mountain climbers
20/9/14
Beginner 4-Minute Bodyweight Challenge Workout
1) Bodyweight Squats – 20 seconds on, 10 seconds rest
2) Pushups or Kneeling Pushups – 20 seconds on, 10 seconds rest
3) Total Body Extensions – 20 seconds on, 10 seconds rest
4) Bodyweight/TRX Rows – 20 seconds on, 10 seconds rest
– Repeat 1 more time
Advanced 4-Minute Bodyweight Challenge Circuit
1) Bodyweight Squats – 60 seconds
2) Decline Pushups or Regular Pushups – 60 seconds
3) Burpees – 30 seconds
4) Pullups or Bodyweight Rows – 30 seconds
5) Total Body Extensions – 30 seconds
6) Mountain Climbers or Ab Wheel Rollouts – 30 seconds
– Hard-core? Go for one more (round).
9/9/14
4-minute pushup test
– Any variation(s)
– Do as many repetitions as possible in 4 minutes.
– You can use any set-rep-rest combos that you want.
9/9/14
1) Bodyweight Squats – 1 minute
2) Pushups – 1 minute (hold a push-up plank if you tire out)
3) Total Body Extensions – 1 minute
4) Mountain Climbers – 1 minute
9/9/14
1) Total Body Extension – 30 seconds
2) Mountain Climber – 30 seconds
3) Rocking Plank – 30 seconds
4) Spiderman Climb Pushup (alternating sides) – 30 seconds
5) Swing Lunges – 30 seconds per leg (quad burner!)
6) Side Plank with Leg Raise – 30 seconds per side
7) X-Body Mountain Climber – 30 seconds per side
8) Burpees – 30 seconds
6/9/2014
1) Total Body Extension – 30 seconds
2) Bodyweight Squat (feet hip-width apart) – 30 seconds
3) Jumping Jacks – 30 seconds
4) Close-Grip Pushup – 30 seconds
5) Total Body Extensions – 30 seconds
6) Rocking Plank or Regular Plank – 60 seconds
6/9/2014
1) Total Body Extension – 30 reps
2) Box Jump – 10 reps
3) Jump Rope – 50 reps
4) Slam Ball Ball Slams – 15 reps
5) Power Wheel Ab Rollout – 15 reps
6/9/14
Start with pushups, then squats, and finally mountain climbers
Do 10 Pushups,
10 squats,
20 mountain climbers
for 5 minutes without any rest
————————————
6/9/14
KB Swings (20)
Hanging Leg Raise (8)
3X, resting for 30 secs between rounds
——————————————————————–
Do 45-50s of each exercise, followed by a 10-15s transition. If you’re new or just getting back into exercise, try 30s work, 30s rest. Choose a weight you can press overhead for 10-12 reps.
#1: DB Thruster
A powerful, explosive exercise not for the faint of heart. You can count on this total body exercise to boost your power and torch calories at the same time, while targeting your legs, hips, shoulders and core.
Here’s a quick tip on form:
(i) Hold the weight in front of your shoulders, with elbows bent.
(ii) Take 2 seconds to lower your hips until your thighs are parallel to the floor.
(iii) Push back up, press the dumbbells overhead until your arms are straight.
(iv) Lower the dumbbells shoulder height as you immediately descend into the squat for the next rep.
#2: Curtsy Squat Switches
This one is especially for the ladies… but seriously guys, you need to try it too
It will tame your toughest trouble spots, and tighten your butt.
Here’s how:
(i) Stand with feet shoulder-width apart, with your left toe angled at 45 degrees to the left. Your right toe is pointed
(ii) Cross your right leg behind body and to the left so your inner thighs touch. Imagine you are drawing a semi-circle with your right toe
(iii) Bend left knee 90 degrees with toes pointing forward
(iv) Return to starting position. Immediately switch and repeat on the left leg
Common Mistake:
– Do not let your body twist away. Keep your hips square and chest up
#3: Push Up to Renegade Rows
The renegade row is one of the hardest upper back and ab sculpting exercises you can do with a single pair of dumbbells.
It might sound simple… With dumbbells in hand, prop yourself up to plank position. Do a push up, then row the right dumbbell, and lower it to the floor then row the left dumbbell. Repeat for more good times.
Now this addition of the push up makes a killer combination for an upper body blast. And this makes it the perfect two-for-one move, especially when you’re short on time.
#4: DB Reverse Lunge with Rotation
This “hybrid” is fantastic for hitting your core and butt all in one sexy move.
Let’s do it!
(i)Stand with your feet shoulder-width apart, holding a dumbbell, weight plate at chest height
(ii) Step backwards into a lunge with your left leg simultaneously rotating to the right. Keep your arms slightly bent and weight close to your body
(iii) Drive through the heel of your right leg to return to starting position. Alternate legs
#5: Cross Mountain Burpees
There’s good reason why the burpee stood the test of time and you STILL find people rocking it. And this variation is my latest spin on the old school favorite.
You will get in amazing shape just looking at it! 😉
Just kidding… Here we go:
(i) Stand with your feet together, with feet shoulder width apart. Put your hands on the floor and kick your legs back so they are extended in a push up position
(ii) Do one cross body mountain climber. Bring your right knee to your left elbow, and alternate your left knee to right elbow
(iii) Jump back forward so your feet are next to your hands
(iv) Jump up into a jumping jack. Repeat for specified time
———————————————————————————————
Do the following superset 3 times, resting as shown
Jumping Jacks (30 secs), rest 10 secs
Plank Jumping Jacks (30 secs), rest 10 secs
———————————————————————————————-
Do the following circuit twice, resting as shown.
Burpee/Spiderman Pushup Combo (20 secs), rest 10 secs
Shuttle Sprint (20 secs), rest 10 secs
Burpee/X-Body Mountain Climber Combo (20 secs), rest 10 secs
Run in Place (20 secs), rest 10 secs
Burpee/Spiderman Climb Combo (20 secs), rest 10 secs
——————————————————————————————-
Do the following circuit as many times as possible in 6 minutes, resting only when needed.
Bodyweight Squat (6)
T Pushups (6/side)
Alternating Lateral Lunge (6/side)
Mountain Climbers (6/side)
————————————————————————————–
Do the following circuit 4 times, resting for 30 seconds between circuits.
Stability Ball Stir-the-Pot or Spiderman Climb (20 secs)
Box or Bench Jumps or Bodyweight Squat (20 secs)
Stability Ball Stir-the-Pot or Spiderman Climb (20 secs)
DB Piston Row or Bodyweight Renegade Row (20 secs)
————————————————————————————-
Do the following circuit ONE time, resting as needed.
1-Arm DB Incline Chest Press or Elevated Pushup (20/side)
Goblet Squat or Bodyweight Squat (20)
Renegade Pushups or Pushups (20)
1-Arm KB or DB Swings (20/side) or Total Body Extensions (20)
Renegade Row or Bodyweight Renegade Row (20/side)
————————————————————————————
Do the following circuit ONE time, resting ONLY when needed.
Goblet Squat and Press or TD Squat (20)
Pushup/X-Body Mountain Climber Combo (20)
DB Row (20/side) or Bodyweight Row (20)
Extended Side Plank with Cable Row (15 side) or Extended Side Plank (20 secs/side)
Burpee (15)
————————————————————————————–
Do the following circuit 4 times, resting for 20 seconds between circuits.
Prisoner Jump Squat (20 secs)
Cable Core Press or Stability Ball Plank or Plank (20 secs)
Around the World (20 secs)
Ab Wheel Rollout or Stability Ball Rollout or Inchworm (20 secs)
—————————————————————————————-
1-Arm DB Swings (8/side…1/side)
Bench Vault (8/side…1/side) (hands on the bench, “vaulting”
your feet over the bench side to side).
————————————————————————————
Do the following circuit as many times as possible in 3 minutes, resting only when needed.
Burpee/Spiderman Pushup Combo (2)
Inverted Row or Strap Row or Bodyweight Row (2)
Plank with Weight Transfer (2/side) or Plank to Triceps Extension (2)
————————————————————————————-
Do the following circuit as many times as possible in 3 minutes, resting ONLY when needed.
Diagonal Ab Wheel Rollout or Spiderman Climb (2/side)
Jump Rope or Jumping Jacks (20 reps)
Ab Wheel Rollout or Inchworm (4)
Jump Rope or Jumping Jacks (20 reps)
———————————————————————————–
Do the following circuit in any manner you choose as long as you complete the reps shown for each exercise.
For example, you can do 5 lunge jumps and then 30 jump rope reps, etc. Bonus – time yourself.
The next time you perform this finisher, try to beat your previous time.
Jump Rope or Jumping Jacks (300 reps)
Goblet Lunge Jumps or Lunge Jumps (25/side)
Close-Grip Pushups (50)
KB or DB Swings or Total Body Extensions (100)
Jump Rope Ab Finisher # 6 – The Ropin’ Sixer
Do the following superset 6 times, resting as shown.
Jump Rope or Jumping Jacks (20 secs), rest 10 secs
Renegade Row or Bodyweight Renegade Row (20 secs), rest 10 secs
——————————————————————————————
Do the following superset 6 times, resting as shown.
Jump Rope or Jumping Jacks (20 secs), rest 10 secs
Renegade Row or Bodyweight Renegade Row (20 secs), rest 10 secs
—————————————————————————————-
Do the following circuit as many times as possible in 5 minutes, resting only when needed.
Jump Rope or Jumping Jacks (15 reps)
Stability Ball or TRX Ab Pike or Inchworm (5)
Jump Rope or Jumping Jacks (15 reps)
Burpee (5)
———————————————————————————-
Do the following circuit one time, resting as shown
Jump Rope or Jumping Jacks (20 secs), rest 10 secs – 3 times
Mountain Climbers (20 secs), rest 10 secs – 3 times
Jump Rope or Jumping Jacks (20 secs), rest 10 secs – 3 times
Stability Ball Plank w/ Arms Extended or Plank (20 secs), rest 10 secs – 3 times
————————————————————————————-
Do the following superset 3 times, resting as shown
Jumping Jacks (30 secs), rest 10 secs
Plank Jumping Jacks (30 secs), rest 10 secs
————————————————————————————
1-Arm DB Swings (8/side…1/side)
Bench Vault (8/side…1/side) (hands on the bench, “vaulting”
your feet over the bench side to side).
————————————————————————————-
LOWER BODY
Do the following circuit resting only when needed. For the Bulgarian Squats and Alternating Reverse Lunges,you’ll do 6 reps in circuit 1, 5 reps in circuit 2, etc. until you complete 1 rep of each exercise.
For the Bodysaw, you’ll do 10 reps with EVERY circuit.
Bulgarian Jump Squats or Bulgarian Squats (6/side…1/side)
Bodysaw (10)
Alternating Reverse Lunge (6/side…1/side)
———————————————————————————-
UPPER BODY
Do the following superset as many times as possible in 5 minutes, resting only when needed.
Chin-ups or Inverted Row or Strap Row (5)
Decline Pushups (5)
———————————————————————————
Do the following circuit twice, resting as shown.
Burpee/Spiderman Pushup Combo (20 secs), rest 10 secs
Shuttle Sprint (20 secs), rest 10 secs
Burpee/X-Body Mountain Climber Combo (20 secs), rest 10 secs
Run in Place (20 secs), rest 10 secs
Burpee/Spiderman Climb Combo (20 secs), rest 10 secs
————————————————————————————-
Do the following circuit as many times as possible in 6 minutes, resting only when needed.
Bodyweight Squat (6)
T Pushups (6/side)
Alternating Lateral Lunge (6/side)
Mountain Climbers (6/side)
———————————————————————————
Do the following circuit twice, resting as shown.
Burpee/Spiderman Pushup Combo (20 secs), rest 10 secs
Shuttle Sprint (20 secs), rest 10 secs
Burpee/X-Body Mountain Climber Combo (20 secs), rest 10 secs
Run in Place (20 secs), rest 10 secs
Burpee/Spiderman Climb Combo (20 secs), rest 10 secs
———————————————————————————–
Do the following circuit as many times as possible in 6 minutes, resting only when needed.
Bodyweight Squat (6)
T Pushups (6/side)
Alternating Lateral Lunge (6/side)
Mountain Climbers (6/side)
———————————————————————————-
Do the following circuit as many times as possible in 3 minutes, resting only when needed.
Lunge Jumps (3/side)
1-Arm Switch Pushup (3/side)
Bodysaw (3)
———————————————————————————-
Do the following circuit ONE time, resting only when needed.
Walking Lunges or Alternating Lunge (25/side)
Pushup/X-Body Mountain Climber Combo (30)
Alternating Bodyweight Chop (15/side)
Spiderman Climb (25/side)
Bodyweight Triple Squat (20)
Lateral Plank Walk (10 in each direction)
——————————————————————————–
Protocol: We’re using the 20-10 format here, which means 20 seconds of work, followed by 10 seconds of rest. That equals 1 round. Complete as many reps as possible in each 20 second interval. Do the specified number of rounds for each exercise.
Close Stance Bodyweight Squats – 20 seconds on, 10 off x 4 rounds (2 minutes total)
Eccentric Pushups (4 second lowering phase) – 20 seconds on, 10 off x 4 rounds
———————————————————————
Do the following superset 4 times, resting only when needed.
Jump Squat (4)
Squat Thrust (8)
———————————————————————
Do the following circuit as many times as possible in 5 minutes, resting only
when needed.
Divebomber Pushups (5)
Side-to-Side Jumps (5/side)
Divebomber Pushups (5)
Long Jump (5)
Divebomber Pushups (5)
———————————————————————-
Do the following superset resting only when needed. In the first superset, you’ll perform 8 reps of each exercise. In the next superset, you’ll perform 7 reps of each. Continue in this fashion until you complete 1 rep of each exercise.
1-Arm KB or DB Swings (8/side…1/side) or Total Body Extensions (8…1)
Spiderman Climb with Pushup Combo (8/side…1/side)
——————————————————————————
Do the following circuit as many times as possible in 5 minutes, resting only when needed. In the first circuit, you’ll perform 4 reps of each exercise. In the next circuit, you’ll perform 3 reps of each. Continue in this fashion until you
complete 1 rep of each exercise. Then work your way back. The next circuit will be 2 reps of each, etc. Continue until the 5 minutes are up.
Strap Fallout or Ab Wheel Rollout or Stability Ball Rollout or Inchworm (4..1..4,
etc)
Prisoner Lunge Jumps (4/side…1/side…4/side, etc)
Plank to Triceps Extension (4…1…4, etc)
——————————————————————————
Do the following superset as many times as possible in 6 minutes, resting only when needed.
In the first superset, you’ll perform 4 reps of each exercise.
In the next superset, you’ll perform 3 reps of each.
Continue in this fashion until you complete 1 rep of each.
Then, work your way back up with the next superset being 2 reps, etc.
Go back and forth until the 6 minutes are up.
Renegade Row or Bodyweight Renegade Row (4/side…1/side…4/side, etc)
Cable, DB or Medicine Ball Chop or Bodyweight Chop (4/side…1/side…4/side, etc)
———————————————————————————
Run in Place with High Knees (20 secs), rest 10 secs – 3 times
Mountain Climbers (20 secs), rest 10 secs – 3 times
Run in Place with High Knees (20 secs), rest 10 secs – 2 times
Around the World (20 secs), rest 10 secs – 2 times (switch directions ea. round)
Run in Place with High Knees (20 secs) , rest 10 secs
Stability Ball Plank w/Arms Extended or Plank (20 secs)
——————————————————————————
Do the following superset resting only when needed.
In the first superset, you’ll perform 8 reps of each exercise.
In the next superset, you’ll perform 7 reps of each exercise.
Continue in this fashion until you complete 1 rep of each exercise.
Atomic Pushup or Stability Ball Jackknife Pushup or Pushup/X-Body Mountain
Climber Combo (8…1)
Offset Reverse Lunge or Bodyweight Reverse Lunge (8/side…1/side)
————————————————————————————–
Do the following circuit as many times as possible in 5 minutes, resting only when needed.
In the first circuit, you’ll perform 3 reps of each exercise.
In the next circuit, you’ll perform 2 reps.
Continue in this fashion until you complete 1 rep of each exercise.
Then start BACK at 3 reps of each exercise and continue until the 5 minutes are up.
Goblet Squat or Bodyweight Squat (3…1)
Offset Pushup (3/side…1/side)
Stability Ball Jackknife or Strap Jackknife or Pushup/X-Body Mountain Climber
Combo (3…1)
————————————————————————
Do the following superset resting only as needed.
In the first superset, you’ll perform 8 reps of each exercise.
In the next superset, you’ll perform 7 reps of each exercise.
Continue in this fashion until you complete 1 rep of each exercise.
Box or Bench Jumps or Bodyweight Squat (8…1)
Ab Wheel Rollout or Stability Ball Rollout or Inchworm (8…1)
————————————————————————
Do the following circuit as many times as possible in 6 minutes, resting only when needed.
Do each exercise with a fast tempo, but under control.
DB Front Squat or Bodyweight Squat (6)
Double Burpee (6)
Spiderman Climb (6/side)
Lunge Jumps (6/side)
———————————————————————–
I did this superset 6 times, doing one less rep with the Ab Wheel Rollout with every superset…
KB Snatch (5/side) <= EVERY superset
Ab Wheel Rollout (6…5…4… etc., etc. down to 1)
Now if you’re not comfortable with KB Snatches, I suggest you replace those with 1-Arm DB Swings or you can do 10 Total Body Extensions with every superset.
———————————————————————————
Do the following circuit 3 times, resting for 30 seconds between circuits:
Farmers Walk (skip this if you don’t have DBs) (30 secs)
Bench Vault or Skater Hops (30 secs)
Burpee/X-Body Mountain Climber Combo (30 secs)
KB or DB Swings or Total Body Extensions (30 secs)
———————————————————————————–
Do the following circuit ONCE, resting only when needed.
Bulgarian Jump Squat (25/side)
Durkin Death Crawl or Bodyweight Durkin Death Crawl (10)
Bodysaw (40)
1-Arm KB or DB Swings (25/side) or Total Body Extensions (50)
Mountain Climbers (25/side)
————————————————————————————–
Do the following circuit 4 times, resting for 20 seconds after each circuit
Burpee/Spiderman Pushup Combo (20 secs)
Squat Thrust (20 secs)
Burpee/Sprint Combo (20 secs)
————————————————————————————-
Do the following superset as shown TWICE.
KB or DB Swings or Total Body Extensions (20 secs), rest 10 secs – 6 times
Hand Step-ups or Hand Walk-Outs (20 secs), rest 10 secs – 4 times
——————————————————————————————-
Squat Thrust Pushups – 30 seconds
Prisoner Squat Jumps – 30 seconds
Around the World – 30 seconds
Repeat one more time.
—————————————————–
Burpees – 45 seconds
High Knees Sprint in Place – 45 seconds
Glute Bridge – 45 seconds
Burpees – 45 seconds
——————————————————-
Chin Ups – 30 seconds
Low Squat Hops – 30 seconds
Pull Ups – 30 seconds
Close Grip Pushups – 30 seconds
Chin Ups – 30 seconds
Total Body Extensions – 30 seconds
——————————————————-
Do the following circuit as many times as possible in 5 minutes, resting only when needed.
Lunge Jump (1 rep per side)
Burpee/Pullup Combo or Burpee (1 rep)
Squat Thrust (1 rep)
Lateral Jumps (1 rep per side)
Spiderman Climb (1 rep per side)
———————————————————————
Mountain Climber Burpees – 2 reps
Prisoner Squat – 2 reps
Spiderman Pushups – 2 reps
Oblique Mounter Climber Burpees – 2 reps
Complete as many rounds as possible in 3 minutes.
———————————————————————–
Chin Ups – 90 seconds (as many reps as possible)
Bodyweight Squats 1 ½ reps – 90 seconds (as many reps as possible)
—————————————————————————–
Squat Thrusts – 30 seconds
High Knees Sprint in Place – 30 seconds
Around the World – 30 seconds
High Knees Sprint in Place – 30 seconds
Double Jump Burpees – 30 seconds
High Knees Sprint in Place – 30 seconds
——————————————————————————-
Prisoner Squats – 20 seconds on, 10 second hold at the bottom x 6 rounds
————————————————————————————
Close Grip Pushups – 2 reps
Sumo Squats – 2 reps
Squat Thrusts – 2 reps
Do as many rounds as possible for 1 minute.
Close Grip Pushups – 4 reps
Sumo Squats – 4 reps
Squat Thrusts – 4 reps
Do as many rounds as possible for 1 minute.
Close Grip Pushups – 6 reps
Sumo Squats – 6 reps
Squat Thrusts – 6 reps
Do as many rounds as possible for 1 minute.
———————————————————-
Prisoner Squats – 20 seconds
Bodysaw – 20 seconds
Alternating Forward Lunges – 20 seconds
High Knees Sprint in Place – 30 seconds
Spiderman Pushups – 30 seconds
Double Squat Thrust Burpees – 1 minute
————————————————————–
Cross Body Mountain Climber Burpees – 1 reps
Triple Stop Pushups– 1 reps
Prisoner Squat Jumps– 1 reps
Do as many rounds as possible for 1 minute.
Cross Body Mountain Climber Burpees – 2 reps
Triple Stop Pushups– 2 reps
Prisoner Squat Jumps– 2 reps
Do as many rounds as possible for 1 minute.
Cross Body Mountain Climber Burpees – 3 reps
Triple Stop Pushups– 3 reps
Prisoner Squat Jumps– 3 reps
Do as many rounds as possible for 1 minute.
—————————————————————————
Spiderman Pushup Burpees – 3 minutes
—————————————————————————
Around the World – 45 seconds
Squat Speed Shuffle – 45 seconds
High Knees Sprint in Place – 45 seconds
Around the World (other direction) – 45 seconds
——————————————————————————
Do the following circuit as many times as possible in 5 minutes, resting only when needed.
Jump Squats (5)
Modified Burpee (no jump) (5)
Skater Hops (5/side)
Explosive Pushups (5)
Jumping Jacks (5)
Need some subs? Replace jump squats with bodyweight squats and replace explosive pushups with regular pushups. You can also replace the modified burpee with jumping jacks, too.
———————————————————————–
Do the exercise for 30 seconds and do as many reps as possible, with good form. Count the number of reps you get and try to equal your score each round.
Rest for 30 seconds at the end of the circuit. Repeat for a total of 10 rounds.
A) Burpees x 30 seconds
– Rest 30 seconds
—————————————————————-
– Do 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest additionally between the exercises
A) Spilt shuffle x 4 rounds of 20:10
B) Mountain climbers x 4 rounds of 20:10
———————————————————————-
Perform each of the following exercises in order. Try to do as many reps as possible in the allocated time, with perfect form. Repeat for a total of 4 rounds.
A) Push ups x 20s
B) – hold in plank for 10s
C) Squat x 20s
D) – hold bottom of squat for 10s
———————————————————————-
Perform each of the following exercises in order. Remember good form is very important. If your form gets sloppy, please stop and take a break. Do as many rounds as possible in 4 minutes. Record the number of rounds and aim to beat this score each week.
A) Ski jumps x 10
B) burpees x 10
C) Y squats x 20
D) Jumping jacks x 20
—————————————————————–
Do the following circuit, resting only when needed. If your form gets sloppy, you MUST stop and rest. In the first circuit, you’ll do 6 reps of each exercise. In the next circuit, you’ll do 5 reps. Continue until you complete 1 rep of each exercise.
*Prisoner Lunge Jumps (6/side…1/side)
**T-Pushups (6/side…1/side)
***Alternating Bodyweight Chops (6/side…1/side)
*This move hits your explosive lower body muscles, which burn more fat. At the same time, you work your upper back by keeping your hands behind your head.
** This works your pushing muscles with the pushups, however, you also hit your abs harder because of the “twist” at the end of each rep
*** One of the few standing ab exercises… you literally “chop” towards the opposite knee while bracing your abs HARD and switch sides with every rep. This will challenge your abs even more after doing the T Pushups.
———————————————————————
Complete all reps of each exercise before moving on to the next exercise. Rest as little as possible. However, if your form gets sloppy, you MUST take a break until you can do the exercise properly again.
- 25 Decline Close Grip Pushups
- 50 Duck Unders
- 25 Spiderman Climb Burpees
Time yourself, write down how long it takes you to finish, then do this same Challenge next week and make it your mission to beat your previous time.
———————————————————————–
Flat Abs in 4-Minutes
1) Side Plank w/ Leg Lift – 8 reps/side
2) Bodysaw or Rocking Plank – 15 reps
3) Wall Sprints – 15 seconds
Repeat as many times as possible in 4 minutes. Rest only when necessary.
Wall Sprints – Place your hands on the wall and straighten your arms, so there’s space between your body and the wall. Keep your hands on the wall, then sprint in place, driving your knees up as high as you can.
Why only 15 seconds for the Wall Sprints? Because that’s the sweet spot when your intensity starts to slow down. I’d rather have you go all out for 15 seconds, rather than pace yourself for 45.
Plus that high intensity work will help your body release more growth hormone, which attacks belly fat and is the key to fast fat loss.
———————————————————–
KB Snatch (12/side)
Hanging Leg Raise (8)
3X, resting for 1 minute after each superset
Brace your abs HARD during the Snatch and you’ll find the hanging leg raise much more difficult. You can also sub the leg raise with Mountain Climbers (slow pace; 8/side).
You can use this as a finisher or as conditioning near the end of your workout.
————————————————————–
Burpee/Spiderman Pushup Combo (20 secs)
Burpee/X-Body Mountain Climber Combo (20 secs)
Burpee (20 secs)
You’ve just done 1 cycle. Do as many as you can in 5 min
Aim for a full 5 min without stopping.
————————————————
Do the following circuit as many times as possible in 5 minutes, resting only when needed.
1-Arm KB Swings (2 reps per side)
KB Clean (2 reps per side)
*KB Offset Front Squat (2 reps per side)
*You’ll keep a KB against your chest on one side in the
“rack” position like a Clean.
—————————————————————-
Beginner 4-Minute Bodyweight Challenge Workout
1) Bodyweight Squats – 20 seconds on, 10 seconds rest
2) Pushups or Kneeling Pushups – 20 seconds on, 10 seconds rest
3) Total Body Extensions – 20 seconds on, 10 seconds rest
4) Bodyweight/TRX Rows – 20 seconds on, 10 seconds rest
– Repeat 1 more time
————————————————————————
Advanced 4-Minute Bodyweight Circuit
1) Bodyweight Squats – 60 seconds
2) Decline Pushups or Regular Pushups – 60 seconds
3) Burpees – 30 seconds
4) Pullups or Bodyweight Rows – 30 seconds
5) Total Body Extensions – 30 seconds
6) Mountain Climbers or Ab Wheel Rollouts – 30 seconds
– Hard-core? Go for one more (round).
———————————————————————–
Perform these 3 exercises as many times as possible in three min:
Rd 1) Squat to Punch – 10 Reps
“T” Pushups – 6 Reps Per Side
Reverse Lunge To Front Kick – 10 Reps Per Side
————————————————————————
Do the superset 3 times, resting for 1 minute between supersets.
Superset 1
Deadlift (8)
1-Arm DB Incline Chest Press (6/side)
The 1-Arm DB Incline Chest Press smokes your core while hitting your pushing muscles. Going heavy here is what hits your abs.
————————————————————-
Do the superset 3x, resting for a min between supersets
Deadlift (6)
Stability Ball Plank with Your Arms Extended (up to 1 minute)
Here’s why I programmed just 6 reps… you’re going to use your core on the Deadlift (brace your abs), especially going heavy. Now that your abs are fried, it’s time to do the plank.
—————————————————————–
Do the superset 3x, resting for a min between supersets
Deadlift (8)
1-Arm Shoulder Press (8/side)
—————————————————————-
Perform each exercise for 30-seconds with no rest in between. Complete as many reps as possible in each of the 30 seconds. Rest ONLY if needed.
-Bodyweight Squats
-Pushups
-Squat to Toes
-Close Grip Pushups
-Squat Jumps
-T-Pushups
-Squat to Squat Jump
-Explosive Pushups
————————————————-
Do the following circuit ONE time, resting only when needed.
The next time you do this finisher, try to beat your previous time it took you to complete it.
Bodyweight Squats (30)
Pushups (30)
Alternating Bodyweight Chops (15/side)
Bodysaw (30)
Skater Hops (15/side)
Jumping Jacks (100)
————————————————————–
