19/3/15
Set your timer for 40 seconds of work, 20 seconds of rest/transition
Jump rope – Double bounce each foot – Hop twice on each foot.
Wall sit stick up
Jump rope – High knees – Jump with high knees as if sprinting.
Wall sit heel press (keep the weight ONLY on the heels)
Jump rope – Side straddle – Jump with feet to the side and back together.
Wall sit stick up
Jump rope – Half scissor step – Jump with one foot forward, jump double in the center, then switch.
Wall sit inner thigh press – actively squeeze the legs together (keep knees over toes)
Rest as needed then repeat circuit
Jump rope – Double bounce each foot – Hop twice on each foot.
Wall sit stick up
Jump rope – High knees – Jump with high knees as if sprinting.
Wall sit heel press (keep the weight ONLY on the heels)
Jump rope – Side straddle – Jump with feet to the side and back together.
Wall sit stick up
Jump rope – Half scissor step – Jump with one foot forward, jump double in the center, then switch.
Wall sit inner thigh press – actively squeeze the legs together (keep knees over toes)
Rest as needed then repeat circuit
14/3/15
Get as many rounds as possible in 15 minutes:
10 burpees
Jump rope – 20 Overhead lasso under lasso – Swing the rope overhead with one hand, bring the rope under the feet to do single jump lasso.
10 push ups
Jump rope – 20 Lasso double jump – Swing the rope under the feet and jump with two feet.
10 burpees
Jump rope – 20 Side swing cross jump – Swing the arms to one side, then the other, then jump. (R/L is one rep)
10 push ups
Jump rope 20 Double under 2’s– Do two single jumps, then one double under where the rope goes under the feet twice for each jump.
10 burpees
Jump rope – 20 Overhead lasso under lasso – Swing the rope overhead with one hand, bring the rope under the feet to do single jump lasso.
10 push ups
Jump rope – 20 Lasso double jump – Swing the rope under the feet and jump with two feet.
10 burpees
Jump rope – 20 Side swing cross jump – Swing the arms to one side, then the other, then jump. (R/L is one rep)
10 push ups
Jump rope 20 Double under 2’s– Do two single jumps, then one double under where the rope goes under the feet twice for each jump.
14/3/15
Count down reps 10 to 1 for the bodyweight exercises, keep jump rope reps the same:
Do 10 push up shoulder touch (R/L is one rep)
50 jump rope – ANY step
Do 10 reverse lunge (R/L is one rep)
50 jump rope – ANY step
Do 10 get ups
50 jump rope – ANY step
Do 10 squats (with rope over head)
50 jump rope – ANY step
Do 10 push up shoulder touch (R/L is one rep)
50 jump rope – ANY step
Do 10 reverse lunge (R/L is one rep)
50 jump rope – ANY step
Do 10 get ups
50 jump rope – ANY step
Do 10 squats (with rope over head)
50 jump rope – ANY step
6/3/15
Set your timer for 40 seconds of work, 10 seconds transition:
– Jump rope – Spider crawl jump – Do a spider crawl to each side, whip the rope under then jump.
– Plank
– Jump rope – Lasso double jump – Swing the rope under the feet and jump with two feet.
– Spider crawl
– Jump rope – Single foot circles – Jump on one leg only in a circle formation.
– Side plank
– Jump rope – Single foot circles – Jump on one leg only in a circle formation (other foot)
– Side plank (other side)
– Jump rope – Push up jump – Do 2 push ups, whip the rope under, do 4 jumps
– Spider crawl
– Jump rope – Twister – Twist the body side to side for each jump.
– Rest as needed
Repeat circuit
– Jump rope – Spider crawl jump – Do a spider crawl to each side, whip the rope under then jump.
– Plank
– Jump rope – Lasso double jump – Swing the rope under the feet and jump with two feet.
– Spider crawl
– Jump rope – Single foot circles – Jump on one leg only in a circle formation.
– Side plank
– Jump rope – Single foot circles – Jump on one leg only in a circle formation (other foot)
– Side plank (other side)
– Jump rope – Push up jump – Do 2 push ups, whip the rope under, do 4 jumps
– Spider crawl
– Jump rope – Twister – Twist the body side to side for each jump.
– Rest as needed
Repeat circuit
21/2/15
Set your timer for 1 minute repeats
Do 20 push ups – FUW ANY jump rope step
Do 20 prisoner squats – FUW ANY jump rope step
Do 10 spider crawls (R/L is one rep) – FUW ANY jump rope step
Repeat up to five times
Do 20 push ups – FUW ANY jump rope step
Do 20 prisoner squats – FUW ANY jump rope step
Do 10 spider crawls (R/L is one rep) – FUW ANY jump rope step
Repeat up to five times
7/2/15
Set your timer for 30 seconds of work, 10 seconds transition:
Jump rope – 2 overhead squats + 2 jumps – Hold the rope overhead to do 2 squats, do 2 jumps, one side swing to get the rope over head to
repeat
Jump rope – lateral hops + burpee – Jump 5 hops to one side, burpee, return to center, go to the other side, burpee.
Jump rope – Double under side swing – Swing the rope to each side, then do a single jump then double under.
Jump rope – Push up jump – Do 2 push ups, whip the rope under, do 4 jumps
Jump rope – Burpee whip – Do a burpee with the rope in front, whip the rope under the feet, then jump.
Jump rope – Double bounce – Jump twice when the rope comes around once
Jump rope – 2 reverse lunge 2 backwards jumps – Hold the rope in front on the ground, do a reverse lunge on each foot followed by 2 backward jumps
Jump rope – Spider crawl jump – Do a spider crawl to each side, whip the rope under then jump.
Rest
Repeat
Jump rope – 2 overhead squats + 2 jumps – Hold the rope overhead to do 2 squats, do 2 jumps, one side swing to get the rope over head to
repeat
Jump rope – lateral hops + burpee – Jump 5 hops to one side, burpee, return to center, go to the other side, burpee.
Jump rope – Double under side swing – Swing the rope to each side, then do a single jump then double under.
Jump rope – Push up jump – Do 2 push ups, whip the rope under, do 4 jumps
Jump rope – Burpee whip – Do a burpee with the rope in front, whip the rope under the feet, then jump.
Jump rope – Double bounce – Jump twice when the rope comes around once
Jump rope – 2 reverse lunge 2 backwards jumps – Hold the rope in front on the ground, do a reverse lunge on each foot followed by 2 backward jumps
Jump rope – Spider crawl jump – Do a spider crawl to each side, whip the rope under then jump.
Rest
Repeat
4/2/15
Set your timer for 40 seconds of work, 20 seconds recovery/transition
KB swing
Jump rope criss cross – Straddle legs then cross
KB swing
Jump rope backwards criss cross – Swing the rope backwards, Straddle legs then cross
KB swing
Jump rope alternate rope cross – Alternate a jump, then cross the arms and jump
KB swing
Jump rope side swing cross crouch jump – Swing the rope to each side, crouch to the floor, then jump.
KB swing
Jump rope criss cross – Straddle legs then cross
KB swing
Jump rope backwards criss cross – Swing the rope backwards, Straddle legs then cross
KB swing
Jump rope alternate rope cross – Alternate a jump, then cross the arms and jump
KB swing
Jump rope side swing cross crouch jump – Swing the rope to each side, crouch to the floor, then jump.
13/12/14
Do as continuously as possible, rest when needed:
2 minutes freestyle jump rope slow speed
1 minute single foot jump
(switch half way)
– Jump on one leg only
1 minute jump rope heel toe
– Jump with the heel forward then put the same toe back and switch to the other leg.
1 minute jump rope scissor – Jump with one foot forward, one back then switch
1 minute jump rope
forward sprints – Sprint forward 5 steps while jumping rope, sprint backwards 5 steps while jumping rope
1 minute jump rope
butt kicks – Kick the butt each step
1 minute jump rope high knees
– Jump with high knees as if sprinting
1 minute jump rope
alternate side swing cross jump
– Swing the arms to one side, then the other, then jump
1 minute double unders
(can be every 4th , 2nd or continuous)
– the rope goes under the feet twice for each jump
REST 1 minute
Repeat
13/12/14
Use ANY jump rope step)
100 jump rope
20 push ups
100 jump rope
20/leg mountain climbers
100 jump rope
20 prisoner squats
100 jump rope
One minute plank
Repeat 2 – 3 times
12/12/14
Note:
If ANY step is too difficult in the workouts, practice, make an effort, then replace with any other step to keep the pace up for the workout.
Workout 1
– Warm Up:
Set your timer for 30 seconds of work, 10 seconds transition for 8 sets:
Jump rope
– single bounce
– One jump every time the rope goes under your feet
Front plank
Jump rope – boxer – Jump single foot side to side
Side plank
Jump rope – bell – Jump forward and back, double foot
Side plank
Jump rope – lateral hops + burpee – Jump 5 hops to one side, burpee, return to center, go to the other side, burpee.
Rest
Repeat up to 4 times
6/12/14
Skipping: Sprint forward 5 meters/hop back to start 3 times
Skipping: Pepper 30 rotations
Spiderman crawl pushups 10 reps (each push up is a rep)
Skipping: Sprint forward 5 meters/hop back to start 3 times
Skipping: Pepper 30 rotations
Spiderman crawl push ups 8 reps (each push up is a rep)
6/12/14
Skipping: single leg skip 30 seconds
One legged burpee 30 seconds
Side plank recovery 30 seconds
Skipping: other single leg skip 30 seconds
Other leg one legged burpee 30 seconds
Other side plank recovery 30 seconds
20/9/14
Set your timer for 30 seconds of work, 10 seconds transition:Jump rope – 2 overhead squats + 2 jumps – Hold the rope overhead to do 2 squats, do 2 jumps, one side swing to get the rope over head to repeatJump rope – lateral hops + burpee – Jump 5 hops to one side, burpee, return to center, go to the other side, burpee.Jump rope – Double under side swing – Swing the rope to each side, then do a single jump then double under.Jump rope – Push up jump – Do 2 push ups, whip the rope under, do 4 jumpsJump rope – Burpee whip – Do a burpee with the rope in front, whip the rope under the feet, then jump.Jump rope – Double bounce – Jump twice when the rope comes around onceJump rope – 2 reverse lunge 2 backwards jumps – Hold the rope in front on the ground, do a reverse lunge on each foot followed by 2 backward jumpsJump rope – Spider crawl jump – Do a spider crawl to each side, whip the rope under then jump.RestRepeat—————————————————————-
- Skipping: Sprint forward 5 meters/hop back to start 5 times
- 10 prisoner squats
- Skipping: Sprint forward 5 meters/hop back to start 4 times
- 8 prisoner squats
- Skipping: Sprint forward 5 meters/hop back to start 3 times
- 6 prisoner squats
- Skipping: Sprint forward 5 meters/hop back to start 2 times
- 4 prisoner squats
- Skipping: Sprint forward 5 meters/hop back to start 1 time
- 2 prisoner squats
Optional: work back up the ladder to where you started
—————————————————————————————–
Set your timer for 30 seconds work/5 seconds transition for 21 sets.
- Skipping: double foot side to side 30 seconds
- Skater 30 seconds
- Body weight 1 ½ squat 30 seconds
- Skipping: single foot side to side 30 seconds
- Plié squat jumps 30 seconds
- 3 point kneeling fire hydrant 30 seconds
- 3 point kneeling fire hydrant (other side) 30 seconds
Repeat circuit three times
———————————————————————————————–
Set your timer for 20 seconds work/10 seconds work (no transition time) for 24 sets.
- Squat in out hops (rope overhead) 20 seconds
- Squat hold (rope overhead) 10 seconds
- Freestyle skip 20 seconds
Rest 10 seconds
Repeat circuit 12 times
—————————————————————————————————-
- Skipping: Sprint forward 5 meters/hop back to start 3 times
- Skipping: Pepper 30 rotations
- Spiderman crawl push ups 10 reps (each push up is a rep)
- Skipping: Sprint forward 5 meters/hop back to start 3 times
- Skipping: Pepper 30 rotations
- Spiderman crawl push ups 8 reps (each push up is a rep)
Count down on the spider crawl push ups
(10 8, 6, 4, 2) to get to this set:
- Skipping: Sprint forward 5 meters/hop back to start 3 times
- Skipping: Pepper 30 rotations
- Spiderman crawl push ups 2 reps (each push up is a rep)
Optional: count back up the ladder
——————————————————————————————————
Set your timer for 30 seconds work/5 seconds transition for 24 sets.
- Skipping: forward backward two feet 30 seconds
- Front plank 30 seconds
- Skipping: high knees 30 seconds
- Side plank 30 seconds
- Skipping: high knees 30 seconds
- Side plank (other side) 30
Repeat circuit four times
——————————————————————————————————–
Set your timer for 30 seconds work/5 seconds transition for 24 sets.
- Skipping: Alternate two hops/foot 30 seconds
- Jumping alternate lunge (or reverse alternate lunges) 30 seconds
- Bulgarian split squat prisoner arm position 30 seconds
- Bulgarian split squat prisoner arm position 30 seconds
- Skipping: Mary Katharine’s 30 seconds
- Front plank recovery 30 seconds
Repeat circuit four times
——————————————————————————————————–
Set your timer for 12 – 15 minutes. Get done as much work as you can in that time.
Count down:
- Skipping: 10 double unders
- 10 prisoner squats
- 10 per side get ups
- Skipping: 9 double unders
- 9 prisoner squats
- 9 per side get ups
- Skipping: 1 double under
- 1 prisoner squats
- 1 per side get ups
*If you can’t do double unders, try your best with 30 seconds of jump rope each
round.
———————————————————————————————————–
Set your timer for 12 – 15 minutes. Get done as much work as you can in that time.
Start with 30 seconds of freestyle skipping, then do:
- 10 box jumps
- 10 decline push ups
- 10 prisoner squats
Repeat 30 seconds of freestyle skipping, then do:
- 9 box jumps
- 9 decline push ups
- 9 prisoner squats
Continue pattern until you get to:
30 seconds of freestyle skipping, then do:
- 1 box jump
- 1 decline push up
- 1 prisoner squat
——————————————————————————————————————
Do the following AMRAP style for 12 – 15 minutes:
- 30 skips (freestyle)
- 3 reverse prisoner lunges per leg
- 3 per side RDL (with rope overhead)
- 3 push ups
——————————————————————————————————————–
Set your timer for 2 minutes of work/1 minute of work:
- Skipping: freestyle 2 minutes
- Prisoner squats 1 minute
- Skipping: freestyle 2 minutes
- Push up shoulder touch 1 minute
- Skipping: freestyle 2 minutes
- Side plank 30 sec each side
Repeat circuit two times
————————————————————————————————————
- Skipping: Sprint forward 5 meters/hop back to start 5 times
- 5 walking push ups per arm
- 5 walking prisoner lunges
Repeat circuit five times
———————————————————————————————————-
Set your timer for 30 seconds work/5 seconds transition for 25 sets.
- Skipping: freestyle 30 seconds
- Wall sit stick up 30 seconds
- Skipping: freestyle 30 seconds
- Prisoner squat (add jump to intensify) 30 seconds
- Plank recovery 30 seconds
Repeat circuit five times
—————————————————————————————————————–
Set your timer for 30 seconds work/5 seconds transition for 24 sets.
- Skipping: single foot side to side 30 seconds
- Skipping: running on the spot 30 seconds
- 3 point kneeling fire hydrant 30 seconds
- 3 point kneeling fire hydrant 30 seconds
- Skipping: single foot side to side 30 seconds
- Skipping: running on the spot 30 seconds
- Gets ups 30 seconds
- Plank 30 seconds
Repeat circuit three times
—————————————————————————————————————
Set your timer for 12 – 15 minutes. Get done as much work as you can in that time.
Count down 10 to one rep:
- Double jump burpee
- Cross cross hop
- Regular burpee
- Rope swing figure 8 (both sides = one)
- Skipping: easy skip 30 rotations
—————————————————————————————————————-
Set your timer for 30 seconds work/5 seconds transition for 28 sets.
Skipping: single heel toe
Skipping: single heel toe (other side)
Super man banana
Skipping: single heel toe
Skipping: single heel toe (other side)
Side plank
Side plank (other side)
Repeat circuit four times
————————————————————————————————————————–
Set your timer for 12 – 15 minutes. Get done as much work as you can in that time.
Skipping: 30 seconds of pepper then count down:
20 wall sit marches
20 push ups
20 prisoner squats
Skipping: 30 seconds of pepper then count down:
18 wall sit marches
18 push ups
18 prisoner squats
Continue until you get to:
Skipping: 30 seconds of pepper then count down:
2 wall sit marches
2 push ups
2 prisoner squats
—————————————————————————————————-
Set your timer for 12 – 15minutes. Get as much work done as possible, if you count down to 1 rep and have time remaining, start to count back up the ladder.
Count down the following exercises:
Skipping: 100 freestyle skips
10 pull ups (wall sit stick ups)
10 prisoner squats
Skipping: 10 double unders
10 spiderman push ups (per side)
10 prisoner squats
Skipping: 90 freestyle skips
9 pull ups (wall sit stick ups)
9 prisoner squats
Skipping: 9 double unders
9 spiderman push ups
9 prisoner squats
Skipping: 10 freestyle skips
1 pull up (wall sit stick ups)
1 prisoner squat
Skipping: 1 double unders
1 spiderman push ups
1 prisoner squats
—————————————————————————————————
Equipment (optional): pull up bar
Do the following AMRAP style for 12 – 15 minutes:
- Skipping: 9 rope cross overs
- Skipping: 9 per leg butt kicks
- 9 hanging leg raises (or prone leg raises)
- Skipping: 9 rope cross overs
- Skipping: 9 per leg butt kicks
- 9 per side shoe touches
- Skipping: 9 rope cross overs
- Skipping: 9 per leg butt kicks
- 9 per side plank reach
————————————————————————————————-
Equipment (optional): pull up bar
Do the following AMRAP style for 12 – 15 mintues:
Skipping: freestyle 30 seconds or 50 reps
5 Hanging leg raises
Skipping: freestyle 30 seconds or 50 reps
4 Prisoner reverse lunges (per leg)
Skipping: freestyle 30 seconds or 50 reps
3 push ups
Skipping: freestyle 30 seconds or 50 reps
2 pull ups
Skipping: freestyle 30 seconds or 50 reps
1 burpee pull up
—————————————————————————–
Do the following AMRAP style for 12 -15 mintues:
Skipping: freestyle 30 seconds or 50 reps
5 Hanging leg raises
Skipping: freestyle 30 seconds or 50 reps
4 Prisoner reverse lunges (per leg)
Skipping: freestyle 30 seconds or 50 reps
3 push ups
Skipping: freestyle 30 seconds or 50 reps
2 pull ups
Skipping: freestyle 30 seconds or 50 reps
1 burpee pull up
————————————————————————————–
Set your timer for 12 – 15 minutes
Get as much work done as possible, if you count down to 1 rep and have time remaining, start to count back up the ladder.
Start with 1 minute of freestyle skipping then do:
10 decline push ups (or regular push ups)
10 burpee pull ups (or burpees)
10 prisoner lunges (per leg)
Repeat 1 minute of freestyle skipping then do:
9 decline push ups
9 burpee pull ups
9 prisoner lunges (per leg)
Continue 1 minute of freestyle skipping until you get to:
1 decline push up
1 burpee pull up
1 prisoner lunge (per leg)
————————————————————————————-
Equipment (optional): pull up bar
Do the following exercises AMRAP style for 12 – 15 minutes:
Skipping: 30 running on the spot steps
5 pull ups (wall stick ups)
Skipping: 10 double unders
5 chin ups (decline push ups)
Skipping: 30 alternate two hops/foot
5 hanging leg raises (prone leg raises)
——————————————————————————
Do the following circuit ONE time as shown. Be sure to keep your abs TIGHT.
Jump Rope or Jumping Jacks (20 secs), rest 10 secs – 4 rounds
KB or DB Swings or Total Body Extensions (20 secs), rest 10 secs – 4 rounds
Jump Rope or Jumping Jacks (20 secs), rest 10 secs – 4 rounds
KB or DB Swings or Total Body Extensions (20 secs), rest 10 secs – 4 rounds
Jump Rope or Jumping Jacks (20 secs), rest 10 secs – 4 rounds
KB or DB Swings or Total Body Extensions (20 secs), rest 10 secs – 4 rounds
Jump Rope or Jumping Jacks (20 secs), rest 10 secs – 4 rounds
KB or DB Swings or Total Body Extensions (20 secs), rest 10 secs – 4 rounds
—————————————————————————————
Do the following circuit twice, resting for 1 minute between circuits.
Jump Rope at an intensity that you can only do for 1 minute… remember, that’s why you get a full minute of rest between circuits !
Jump Rope or Jumping Jacks (1 minute)
Stability Ball Jackknife Pushup or Pushup/X-Body Mountain Climber Combo (30 secs)
Jump Rope or Jumping Jacks (1 minute)
Hand Step-ups or Hand Walk-outs (30 secs)
Jump Rope or Jumping Jacks (1 minute)
Stability Ball Jackknife Pushup or Pushup/X-Body Mountain Climber Combo (30 secs)
Jump Rope or Jumping Jacks (1 minute)
Hand Step-ups or Hand Walk-outs (30 secs)
————————————————————————————
Do the following circuit resting only when needed. In the first circuit, you’ll perform 6 reps of both climbing exercises. In the next circuit, you’ll perform 5 reps of both climbing exercises. Continue in this fashion until you complete 1 rep of each climbing exercise. For the jump rope, you’ll perform 20 secs every circuit.
Jump Rope or Jumping Jacks (20 secs) <== Every circuit
Spiderman Climb (6/side… 1/side)
Jump Rope or Jumping Jacks (20 secs) <== Every circuit
X-Body Mountain Climber (6/side…1/side)
Jump Rope or Jumping Jacks (20 secs) <== Every circuit
Spiderman Climb (6/side… 1/side)
Jump Rope or Jumping Jacks (20 secs) <== Every circuit
X-Body Mountain Climber (6/side…1/side)
—————————————————————————————–
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)
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 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)
________________________________________
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
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 resting only when needed. In the first circuit, you’ll perform 8 reps of the Medicine Ball exercises. In the next circuit, you’ll perform 7 reps of each. Continue in this fashion until you complete 1 rep each of those exercises. For the Jump Rope, you’ll perform 15 seconds on every circuit.
____________________________________________________
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)
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 3 times, resting for 30 seconds between circuits.
Jump Rope or Jumping Jacks (30 secs)
DB Piston Row or Bodyweight Row (fast tempo) (30 secs)
Jump Rope or Jumping Jacks (30 secs)
DB Piston Row or Bodyweight Row (fast tempo) (30 secs)
Jump Rope or Jumping Jacks (30 secs)
DB Piston Row or Bodyweight Row (fast tempo) (30 secs)
Jump Rope or Jumping Jacks (30 secs)
DB Piston Row or Bodyweight Row (fast tempo) (30 secs)
________________________________________________
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
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 circuit resting only when needed. In the first circuit, you’ll do 100 reps / 10 reps of each exercise. In the next circuit, you’ll do 90/9 reps. Continue in this fashion until you complete 10/1 rep of each exercise.
If you’re form breaks down, please take a break. Take rest breaks depending on your fitness level.
A) Jump rope x 100 / Push Ups x 10
B) Jump rope x 90 / Push Ups x 9
C) Jump rope x 80 / Push Ups x 8
ALL THE WAY DOWN TO:
J) Jump rope x 10 / Push Ups x 1
If you’re form breaks down, please take a break. Take rest breaks depending on your fitness level.
A) Jump rope x 100 / Push Ups x 10
B) Jump rope x 90 / Push Ups x 9
C) Jump rope x 80 / Push Ups x 8
ALL THE WAY DOWN TO:
J) Jump rope x 10 / Push Ups x 1
——————————————————
Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds and repeat for a total of 5 rounds.
A) KB Swings x 20
B) Jump rope x 150
———————————–
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 30 seconds if necessary. Do as many rounds as possible in 12 minutes. Your goal is to hit 4. Record the number of rounds and aim to beat this score each week.
A) Burpees x 5
B) Squats x 10
C) Spiderman plank x 5
D) Jump rope x 250
A) Burpees x 5
B) Squats x 10
C) Spiderman plank x 5
D) Jump rope x 250
———————————–
Perform each of the following exercises in order. If your form gets sloppy, please stop and take a break. At the end of the circuit, rest for 30 seconds if necessary.
Repeat for 3 rounds. Record the number of reps and aim to beat this score each week.
A) Jump rope x 2 mins
B) Plank x 1 min
Repeat for 3 rounds. Record the number of reps and aim to beat this score each week.
A) Jump rope x 2 mins
B) Plank x 1 min
————————————————-
Do the following circuit resting only when needed. In the first circuit, you’ll do 30 reps / 10 reps of each exercise. In the next circuit, you’ll do 29/9 reps. Continue in this fashion until you complete 20/1 rep of each exercise.
If you’re form breaks down, please take a break. Do as many rounds as possible for 6-10 minutes, depending on your fitness level.
A) Jump rope x 30 / squat thrust x 10
B) Jump rope x 29 / squat thrust x 9
C) Jump rope x 28 / squat thrust x 8
ALL THE WAY DOWN TO:
J) Jump rope x 20 / squat thrust x 1
If you’re form breaks down, please take a break. Do as many rounds as possible for 6-10 minutes, depending on your fitness level.
A) Jump rope x 30 / squat thrust x 10
B) Jump rope x 29 / squat thrust x 9
C) Jump rope x 28 / squat thrust x 8
ALL THE WAY DOWN TO:
J) Jump rope x 20 / squat thrust x 1
——————————————————-
Perform each of the following exercises in order, for the specified time with no rest between the exercises. If your form gets sloppy, please stop and rest. At the end of the circuit, rest for 30 seconds if necessary. Repeat for 3 rounds. Record the number of reps and aim to beat this score each week.
A) 2 Way Mountain Thruster x 45s
B) Jump rope x 60s
C) Cross Body Mountain Climbers x 45s
D) Jump rope x 60s
A) 2 Way Mountain Thruster x 45s
B) Jump rope x 60s
C) Cross Body Mountain Climbers x 45s
D) Jump rope x 60s
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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. Do as many rounds as possible in 12 minutes. Record the number of rounds and aim to beat this score each week.
A) Walkout to Push Up x 3
B) Inverted Row x 6
C) Burpees x 9
D) Jump Rope x 150
A) Walkout to Push Up x 3
B) Inverted Row x 6
C) Burpees x 9
D) Jump Rope x 150
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– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises (12 minutes total)
A) Jump Rope – 8 rounds of 20-10
B) Diamond Press Ups – 4 rounds of 20-10
C) Jump Rope – 8 rounds of 20-10
D) Push Ups – 4 rounds of 20-10
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises (12 minutes total)
A) Jump Rope – 8 rounds of 20-10
B) Diamond Press Ups – 4 rounds of 20-10
C) Jump Rope – 8 rounds of 20-10
D) Push Ups – 4 rounds of 20-10
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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 2 minutes. Do 4-5 rounds. If you’re a beginner, do 1-2 rounds and take additional rest breaks.
A) Jump Rope x 300
B) Burpees x 25
A) Jump Rope x 300
B) Burpees x 25
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Perform each of the following exercises in order, with no rest. Do 4 rounds, resting as necessary, and record the time it takes you to complete. Aim to beat this score each week.
Note: Remember good form is very important. Please stop and take a break if your form breaks down.
A) Jump Rope x 200
B) Close grip Push Ups x 10 reps
C) Split Squat Pulses x 5 each leg
Note: Remember good form is very important. Please stop and take a break if your form breaks down.
A) Jump Rope x 200
B) Close grip Push Ups x 10 reps
C) Split Squat Pulses x 5 each leg
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Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds and repeat for a total of 5 rounds
A) One Arm KB Swings x 15 each side
B) Push Ups x 20
C) Jump rope x 200
A) One Arm KB Swings x 15 each side
B) Push Ups x 20
C) Jump rope x 200
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Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds and repeat for a total of 5 rounds
A) KB Swings x 25
B) One arm bent over row x 12 each side
C) Jump rope x 250
A) KB Swings x 25
B) One arm bent over row x 12 each side
C) Jump rope x 250
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Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds and repeat for a total of 5 rounds
A) Hand – to – hand KB Swings x 15 each arm
B) Jump rope x 300
A) Hand – to – hand KB Swings x 15 each arm
B) Jump rope x 300
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Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds and repeat for a total of 5 rounds.A)Rack Squats x 10 each side
B)Push ups x 10
C)One Arm KB Swings x 10
D)Jump rope x 300
B)Push ups x 10
C)One Arm KB Swings x 10
D)Jump rope x 300
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Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds and repeat for a total of 3 rounds.
A) KB Loaded Lunge x 8 each side
B) KB Swings x 25
C) Jump rope x 500
A) KB Loaded Lunge x 8 each side
B) KB Swings x 25
C) Jump rope x 500
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