You da one!
Time: 12min.
Workout Type: Interval training
Exercises: 6
Workout Type: Interval training
Exercises: 6
- Surfer Kick Outs 30sec.interval
- Running Man Press 30sec.interval
- Kick Press - left leg 30sec.interval
- Kick Press - right leg 30sec.interval
- Press Jacks 30sec.interval
- 3 Point Abs 30sec.interval
You make me Feel
Time: 12min.
Workout Type: Interval training
Exercises: 4
Workout Type: Interval training
Exercises: 4
- Ninja Jump Tuck 50sec.interval
- Sandbag Combo 50sec.interval
- HighKnees/Knee Cross Push Ups 50sec.interval
- Plank Jacks 50sec.interval
Sexy Time Abs Workout!
Time: 12min.
Workout Type: Interval training
Exercises: 4
Workout Type: Interval training
Exercises: 4
- Split Squats 50sec.interval
- Ugi Plank Hip Thrust 50sec.interval
- Plank Jumps 50sec.interval
- Ugi Toss 50sec.interval
Hot beastie!
Time: 15min.
Workout Type: Interval training
Exercises: 5
Workout Type: Interval training
Exercises: 5
- Front Squat 50sec.interval
- Reverse Push Up 50sec.interval
- PushUp-Squat-PressUp 50sec.interval
- Dips 50sec.interval
- Sandbag Sit Up 50sec.interval
Caught Stripping Fat Workout
Time: 12min.
Workout Type: Interval training
Exercises: 6
This full body workout is only 12 minutes long and is made up of 2 parts. The first part is 6 minutes long Time Challenge and your goal is to complete as many sets of an exercise combo as possible. The exercise combo is explained in the workout tutorial where I also explain proper form of each exercise. The exercise combo goes like this:
1) Commando Push Ups 2 reps
2) Roll over (towards the other side of your exercise mat onto your belly)
3) Power up into a squat position
4) Big jump forward across your mat
5) Pick up your Sandbag (place it onto your upper back) and do 10 squats
6) Throw the Sandbag down and do 2 small jumps back so that you are standing in front of your mat again
7) Get down onto your belly and roll over on the other side of the mat to the starting position
Set your interval timer to count down 6 minutes for you and complete this exercise combo as many times as you can. I completed 9 rounds.
Part 2
Don’t take any long breaks in between these two parts. Move directly on to the second part of this workout which is 6 minutes of interval training and you will be doing two exercises:
10 seconds rest
1) Sandbag Swing – 50 seconds max. effort
10 seconds rest
2) Sandbag Sit Up - 50 seconds max. effort
You will repeat this circuite 3 times for the total of 6 minutes.
The first interval on your timer will be 10 seconds and the second interval will be 50 seconds. In order to get 6 minutes in, you have to set your timer for 6 rounds. Your goal is to complete as many reps as you can during each 50 second interval.
Workout Type: Interval training
Exercises: 6
- Commando Push Ups 2 reps (in one set)
- Roll Over 2 (in one set)
- Jump Forward 1 (in one set)
- Sandbag Squat 10 reps (in one set)
- Sandbag Swing max.reps
- Sandbag Sit Up max.reps
This full body workout is only 12 minutes long and is made up of 2 parts. The first part is 6 minutes long Time Challenge and your goal is to complete as many sets of an exercise combo as possible. The exercise combo is explained in the workout tutorial where I also explain proper form of each exercise. The exercise combo goes like this:
1) Commando Push Ups 2 reps
2) Roll over (towards the other side of your exercise mat onto your belly)
3) Power up into a squat position
4) Big jump forward across your mat
5) Pick up your Sandbag (place it onto your upper back) and do 10 squats
6) Throw the Sandbag down and do 2 small jumps back so that you are standing in front of your mat again
7) Get down onto your belly and roll over on the other side of the mat to the starting position
Set your interval timer to count down 6 minutes for you and complete this exercise combo as many times as you can. I completed 9 rounds.
Part 2
Don’t take any long breaks in between these two parts. Move directly on to the second part of this workout which is 6 minutes of interval training and you will be doing two exercises:
10 seconds rest
1) Sandbag Swing – 50 seconds max. effort
10 seconds rest
2) Sandbag Sit Up - 50 seconds max. effort
You will repeat this circuite 3 times for the total of 6 minutes.
The first interval on your timer will be 10 seconds and the second interval will be 50 seconds. In order to get 6 minutes in, you have to set your timer for 6 rounds. Your goal is to complete as many reps as you can during each 50 second interval.
Try This At Home Workout
Time: 10min
Workout Type: Interval training
Exercises: 6
Part 1 - 4 rounds of 10 seconds of rest and 50 seconds of maximum effort = 4 minutes. Do the following exercises in this order twice.
1. Santana Plank
2. Diagonal Plank Jump
Part 2 – 30 Step Ups on each leg (you will need a chair for this exercise). You can follow the reps along with me.
Part 3 – 4 rounds of 10 seconds of rest and 50 seconds of maximum effort = 4 minutes. Do the following exercises in this order twice.
1. Duck Under
2. Side to Side Half Push Ups
Workout Type: Interval training
Exercises: 6
- Santana Plank max.
- Diagonal Plank Jump max.
- Step Ups on Left Leg 30
- Step Ups on Right Leg 30
- Duck Under max.
- Side to Side Half Push Up max.
Part 1 - 4 rounds of 10 seconds of rest and 50 seconds of maximum effort = 4 minutes. Do the following exercises in this order twice.
1. Santana Plank
2. Diagonal Plank Jump
Part 2 – 30 Step Ups on each leg (you will need a chair for this exercise). You can follow the reps along with me.
Part 3 – 4 rounds of 10 seconds of rest and 50 seconds of maximum effort = 4 minutes. Do the following exercises in this order twice.
1. Duck Under
2. Side to Side Half Push Ups
Medal Of Honour Abs Workout
Time: 15min
Workout Type: Interval Strength Training
Exercises: 5
Workout Type: Interval Strength Training
Exercises: 5
- 1. Leg Elevated Plank with Hip Circle max.reps during 50 second interval
- 2. Super Star Body Spring max.reps during 50 second interval
- 3. Elbow Plank/Side Plank Lift - left side max.reps during 50 second interval
- 4. Elbow Plank/Side Plank Lift - right side max.reps during 50 second interval
- 5. Leaping Mountain Climber max.reps during 50 second interval
550 Rep Fat Massacre Workout
Time: ? minutes
Workout Type: Time Challenge
Exercises: 11
Workout Type: Time Challenge
Exercises: 11
- Backward Lunge Kick Up 25 reps on each leg
- Walk Over Push Up 50 reps
- Mountain Climber 50 reps
- Sumo Squats Knee Up 50 reps
- One Leg Bridge Leg Lift 25 reps on each leg
- Side to Side Squat & Leg Lift 50 reps
- One Arm Tricep Push Up 25 reps on each arm
- Star Crunch 50 reps
- Diagonal Touch Down 25 reps on each side
- Side Plank Lift 25 reps on each side
- One Leg Wall Sit 25 reps on each leg
Mission Abs Possible
Time: 20 min.
Workout Type: Interval Strength Training
Exercises: 5
If you are one of those people who aspires to have flat hard abs or even a six pack, than you shouldn’t skip this workout. This workout will hit your abs with each exercise and takes exactly 20 minutes. Set your interval timer for 20 rounds of two intervals. First interval is 10 seconds and the second interval is 50 seconds long. You will complete a circuit of 5 exercises 4 times and your goal is to do as many reps as you can for each exercise during each 50 second interval. You will have only 10 seconds in between each exercise to write down your reps so don’t waste your time. Make sure that you are pushing yourself at a maximum effort, but not on the expense of your proper form. Stay focused for the entire 20 minutes to get the most out of your training. Enjoy your workout!
Workout Type: Interval Strength Training
Exercises: 5
- Sandbag Squat max. reps during 50 second interval
- Knee Raises max. reps during 50 second interval
- Ankles Crossed Push Ups max. reps during 50 second interval
- One Leg Lift & Toe Touch (alternating legs) max. reps during 50 second interval
- Flying Jump Lunge max. reps during 50 second interval
If you are one of those people who aspires to have flat hard abs or even a six pack, than you shouldn’t skip this workout. This workout will hit your abs with each exercise and takes exactly 20 minutes. Set your interval timer for 20 rounds of two intervals. First interval is 10 seconds and the second interval is 50 seconds long. You will complete a circuit of 5 exercises 4 times and your goal is to do as many reps as you can for each exercise during each 50 second interval. You will have only 10 seconds in between each exercise to write down your reps so don’t waste your time. Make sure that you are pushing yourself at a maximum effort, but not on the expense of your proper form. Stay focused for the entire 20 minutes to get the most out of your training. Enjoy your workout!
Sexy Sweat In 400 Reps
Time: ?min.
Workout Type: Time Challenge
Exercises: 5
There are 4 rounds of 5 exercises that you will go through back to back. You can take as much rest as you need to in between each exercise, but remember you can not pause the stop watch when you are taking a break.
Workout Type: Time Challenge
Exercises: 5
- One Leg Jump Up 10 reps on each leg
- Sandbag Cross Lift & Row 20 reps
- Crossed Ankle Burpee 20 reps
- Snowboarder 20 reps
- One Leg Bridge & Star Crunch 20 reps (switch legs for each rep)
There are 4 rounds of 5 exercises that you will go through back to back. You can take as much rest as you need to in between each exercise, but remember you can not pause the stop watch when you are taking a break.
Hot Fit & Tight 2011!
Time: 16min.
Workout Type: Interval training
Exercises: 6
You will need to set your Interval Timer for 6 rounds and two intervals. The first interval is 10 seconds and the second interval is 30 seconds long. This means that you will be doing each exercise in 4 minute blogs and the entire workout will take you 16 minutes because there are 4 exercises total. See the video tutorial for more detailed explanations about each exercise and variations for beginners. You can also find each exercise in All Exercises category.
Workout Type: Interval training
Exercises: 6
- Dynamic Squat 4 minutes
- Reverse Push Up 4 minutes
- Dive Bomber 4 minutes
- Prisoner Get Up 4 minutes
- Set your interval timer for 6 rounds and 2 intervals of 10 second and 30 seconds
- Take only a short rest aftereach blog of 4 minutes of interval training
You will need to set your Interval Timer for 6 rounds and two intervals. The first interval is 10 seconds and the second interval is 30 seconds long. This means that you will be doing each exercise in 4 minute blogs and the entire workout will take you 16 minutes because there are 4 exercises total. See the video tutorial for more detailed explanations about each exercise and variations for beginners. You can also find each exercise in All Exercises category.
Epic Abs Workout 2010!
Time: 12 minutes
Workout Type: Interval training
Exercises: 6
Set your interval timer for 18 rounds of 2 intervals – 5 seconds and 35 seconds. There are 5 different exercises which are all explained in the video above including the easier variations for beginners so make sure to check it out. You will complete the circuit 3 times and your goal is to complete as many reps as you can during each 35 second interval.
Workout Type: Interval training
Exercises: 6
- 1. Ninja Jump Tuck max. reps
- 2. Reverse Push Up max. reps
- 3. Snow Boarder max. reps
- 4. Triple Plank Jumps max. reps
- 5. Side Crunch (left side) max. reps
- 6. Side Crunch (right side) max. reps
Set your interval timer for 18 rounds of 2 intervals – 5 seconds and 35 seconds. There are 5 different exercises which are all explained in the video above including the easier variations for beginners so make sure to check it out. You will complete the circuit 3 times and your goal is to complete as many reps as you can during each 35 second interval.
Burpees Slaughter Workout
Time: ?min.
Workout Type: Time Challenge
Exercises: 20
Workout Type: Time Challenge
Exercises: 20
- 1. Sandbag Swing 10 reps
- Burpees11 reps
- 2. Sandbag Swing 10 reps
- Burpees12 reps
- 3. Sandbag Swing 10 reps
- Burpees 13 reps
- 4. Sandbag Swing 10 reps
- Burpees 14 reps
- 5. Sandbag Swing 10 reps
- Burpees15 reps
- 6. Sandbag Swing 10 reps
- Burpees 16 reps
- 7. Sandbag Swing 10 reps
- Burpees 17 reps
- 8. Sandbag Swing 10 reps
- Burpees18 reps
- 9. Sandbag Swing 10 reps
- Burpees 19 reps
- 10. Sandbag Swing 10 reps
- Burpees 20 reps
007 Workout
Time: 16min
Workout Type: Interval training
Exercises: 4
This workout takes 16 minutes and is divided into four 4 minute sequences. Set your timer for 4 rounds and two intervals – 10 seconds and 50 seconds. Your goal is to complete as many reps as you can for each exercise during the 50 second intervals. You will have 10 seconds to write down your reps in between each exercise. In the first sequence you will be doing One Leg Skipping with Jump Rope and Roll Over Commando Push Ups:
1. Skipping on your left leg
2. Roll Over Commando Push Ups
3. Skipping on your right leg
4. Roll Over Commando Push Ups
*Two push ups with the two knee tucks count as 1 rep for the Roll Over Commando Push Ups exercise.
In the second part of this workout you will have your timer set exactly the same way and you will be doing Low Jump Rope Jacks and Reverse Push Up & Kick Up:
1. Low Jump Rope Jacks
2. Reverse Push Up & Kick Up
3. Low Jump Rope Jacks
4. Reverse Push Up & Kick Up
Repeat both sequences one more time to complete 16 minutes in total.
Workout Type: Interval training
Exercises: 4
- One Leg Skipping max.reps during 50 second interval
- Roll Over Commando Push Ups max.reps during 50 second interval
- Low Jump Rope Jack max.reps during 50 second interval
- Reverse Push Up & Kick Up max. reps during 50 second interval
This workout takes 16 minutes and is divided into four 4 minute sequences. Set your timer for 4 rounds and two intervals – 10 seconds and 50 seconds. Your goal is to complete as many reps as you can for each exercise during the 50 second intervals. You will have 10 seconds to write down your reps in between each exercise. In the first sequence you will be doing One Leg Skipping with Jump Rope and Roll Over Commando Push Ups:
1. Skipping on your left leg
2. Roll Over Commando Push Ups
3. Skipping on your right leg
4. Roll Over Commando Push Ups
*Two push ups with the two knee tucks count as 1 rep for the Roll Over Commando Push Ups exercise.
In the second part of this workout you will have your timer set exactly the same way and you will be doing Low Jump Rope Jacks and Reverse Push Up & Kick Up:
1. Low Jump Rope Jacks
2. Reverse Push Up & Kick Up
3. Low Jump Rope Jacks
4. Reverse Push Up & Kick Up
Repeat both sequences one more time to complete 16 minutes in total.
MMA Workout
Time: 20min.
Workout Type: Interval training
Exercises: 5
Workout Type: Interval training
Exercises: 5
- 1. Sandbag Side Lunge Knee Up max.reps
- 2. Sandbag Side Lunge Knee Up max.reps
- 3. Burpees max.reps
- 4. Pull Ups max.reps
- Set your Interval Timer:40 rounds x 2 intervals of 10 and 20 seconds
Ready To Sweat Workout
Time: 20min.
Workout Type: Intervals and Combos
Exercises: 5
Workout Type: Intervals and Combos
Exercises: 5
- Combo #1Side to Side Push Ups & Forward/back Jumps
- 4 minutes of Interval Skipping 8 rounds and 10 seconds/20 seconds intervals
- Combo#22 walking push ups & 4x Duck Under Jump Up
- 4 minutes of Interval Skipping 8 rounds and 10 seconds/20 seconds intervals
- Combo #3 3x Low Jack & Diamond Runner Push Up
Ass Busting Workout
Time: 20min.
Workout Type: Interval training
Exercises: 7
Set your Interval Timer for 6 rounds of two intervals – both 10 seconds long. What’s special about these two minutes of high intensity intervals is that there is absolutely no rest. You will be doing Jump Lunges and Mountain Climbers back and forth for 2 minutes straight. This is unbelievable burn out and you will curse me for that, however I think it’s a lot of fun :)
Right after these 2 minutes is 200 reps of free style skipping with your jump rope. Think of it as a cool down, however keep a nice moderate pace. It shouldn’t take you too look to complete the 200 reps.
Now do another 2 minutes of Jump Lunges & Mountain Climbers back and forth.
Last part is 5 minutes of interval training with the Dip Station (if you don’t have the dip station, try some modifications or completely different core and upper body exercises). Set your Interval Timer for 6 rounds of two intervals – 10 seconds and 40 seconds. The 10 seconds is your rest interval. You will be doing the Sumo Squat & Lift (which works your legs, butt, abs and arms) as the first exercise. The second exercise is Reverse Push Up (this one is great for your upper back and abs as well). Your goals is to complete as many reps as you can for each exercise during each 40 second interval.
It will look like this:
10 seconds of rest
40 seconds of work – Sumo Squat & Lift
10 seconds of rest
40 seconds of work – Reverse Push Up
etc. until you complete the 6 rounds. Your timer will let you know when it’s over.
This was about 10 minutes of working out and because this workout is 20 minutes long, you have to repeat the entire circuit one more time starting with Jump Lunges & Mountain Climbers :)
Workout Type: Interval training
Exercises: 7
- Jump Lunge & Mountain Climbers (back and forth) 2 min. by 10/10 second intervals
- 200 skips with jump ropefree style
- Jump Lunge & Mountain Climbers (back and forth) 2 min. by 10/10 second intervals
- 5 minutes of Interval Training 10 seconds of rest/ 40 seconds of work x 6 rounds
- 1. Sumo Squat & Lift max. reps during 40 second interval
- 2. Reverse Push Up max. reps during 40 second interval
- Now Repeat the entire circuit one more timeenjoy!
Set your Interval Timer for 6 rounds of two intervals – both 10 seconds long. What’s special about these two minutes of high intensity intervals is that there is absolutely no rest. You will be doing Jump Lunges and Mountain Climbers back and forth for 2 minutes straight. This is unbelievable burn out and you will curse me for that, however I think it’s a lot of fun :)
Right after these 2 minutes is 200 reps of free style skipping with your jump rope. Think of it as a cool down, however keep a nice moderate pace. It shouldn’t take you too look to complete the 200 reps.
Now do another 2 minutes of Jump Lunges & Mountain Climbers back and forth.
Last part is 5 minutes of interval training with the Dip Station (if you don’t have the dip station, try some modifications or completely different core and upper body exercises). Set your Interval Timer for 6 rounds of two intervals – 10 seconds and 40 seconds. The 10 seconds is your rest interval. You will be doing the Sumo Squat & Lift (which works your legs, butt, abs and arms) as the first exercise. The second exercise is Reverse Push Up (this one is great for your upper back and abs as well). Your goals is to complete as many reps as you can for each exercise during each 40 second interval.
It will look like this:
10 seconds of rest
40 seconds of work – Sumo Squat & Lift
10 seconds of rest
40 seconds of work – Reverse Push Up
etc. until you complete the 6 rounds. Your timer will let you know when it’s over.
This was about 10 minutes of working out and because this workout is 20 minutes long, you have to repeat the entire circuit one more time starting with Jump Lunges & Mountain Climbers :)
Tik Tok Exercise Challenge
Time: +/- 20min.
Workout Type: exercise challenge+cardio
Exercises: 5
Workout Type: exercise challenge+cardio
Exercises: 5
- 1) Exercise Combo 10x
- 2) Interval Skipping 4 min.
- 3) Exercise Combo 10x
- 4) Interval Skipping 4 min.
- 5) Exercise Combo 10x
New 400 Rep Workout
Time: ?min.
Workout Type: Strength Training
Exercises: 10
Workout Type: Strength Training
Exercises: 10
- 1) One Leg Burpee 5 reps on each leg
- 2) Burpee Knee Raises 10 reps
- 3) Side Burpee Knee Tuck 5 reps on each side
- 4) Burpee Step Up 5 reps on each leg
- 5) Burpee Roll Over 10 reps
- 6) Sumo Burpees 10 reps
- 7) Burpee Pull Up 10 reps
- 8) Half Burpee & Jump Over 10 reps
- 9) 2x Jump Lunge & 2 Taping Push Ups 10 reps
- 10) Frog Burpee 10 reps
Born This Way Workout
Time: 20min.
Workout Type: Interval training
Exercises: 4
This workout takes exactly 20 minutes and it is made up of three 4 minute parts. You will have to set your Interval Timer for 6 rounds of 10 and 30 second intervals ( a round is the 10 seconds of rest and 3o seconds of max. effort). Your goal is to complete as many reps as possible for each exercise during the 30 second intervals. You will have 10 seconds to write your reps down.
In the first part of the workout you will be doing Sandbag Sumo Squat – with the Sandbag on your left shoulder, Plank Knee Touches, and Sandbag Sumo Squat with the Sandbag on your right shoulder. You will repeat this sequence one more time.
In the second part you will be doing Sandbag Swing – with your left arm, plank side to side jumps, and Sandbag Swing – with your right arm. Repeat one more time.
In the third part you will be doing One Leg Squat & Side Kick – on your left leg, and One Leg Squat & Side Kick on your right leg. You will repeat this 3 times.
Now repeat the first and the second part one more time.
Workout Type: Interval training
Exercises: 4
- Sandbag Sumo Squatdo max. reps during 30 second interval
- Plank Knee Touchdo max. reps during 30 second interval
- Sandbag Swingdo max. reps during 30 second interval
- Side to Side Plank Jumpsdo max. reps during 30 second interval
This workout takes exactly 20 minutes and it is made up of three 4 minute parts. You will have to set your Interval Timer for 6 rounds of 10 and 30 second intervals ( a round is the 10 seconds of rest and 3o seconds of max. effort). Your goal is to complete as many reps as possible for each exercise during the 30 second intervals. You will have 10 seconds to write your reps down.
In the first part of the workout you will be doing Sandbag Sumo Squat – with the Sandbag on your left shoulder, Plank Knee Touches, and Sandbag Sumo Squat with the Sandbag on your right shoulder. You will repeat this sequence one more time.
In the second part you will be doing Sandbag Swing – with your left arm, plank side to side jumps, and Sandbag Swing – with your right arm. Repeat one more time.
In the third part you will be doing One Leg Squat & Side Kick – on your left leg, and One Leg Squat & Side Kick on your right leg. You will repeat this 3 times.
Now repeat the first and the second part one more time.
Attacking Hot Warrior Workout
Time: 18min.
Workout Type: Interval training
Exercises: 6
Set your interval timer for 18 rounds and two intervals of 10 seconds and 50 seconds. You will go through the circuit of the 4 exercises three times during the 18 minutes and your goal is to complete as many reps for each exercise as possible. You have only 50 seconds for each exercise so push at your max. effort. The 10 seconds in between is just enough time to write down your reps. It’s important to keep track of your score so that you can come back to this workout in the near future and see for yourself that your workout performance has improved. If you try to beat your old personal bests and create new records, you will push yourself harder which will help you to avoid plateau.
Workout Type: Interval training
Exercises: 6
- Lunge Forward/Back & Sandbag Lift (left leg) max. reps
- Lunge Forward/Back & Sandbag Lift (right leg) max.reps
- Core Splits max. reps
- Dynamo Push Up max. reps
- Sleeping Crab (left leg) max. reps
- Sleeping Crab (right leg) max. reps
Set your interval timer for 18 rounds and two intervals of 10 seconds and 50 seconds. You will go through the circuit of the 4 exercises three times during the 18 minutes and your goal is to complete as many reps for each exercise as possible. You have only 50 seconds for each exercise so push at your max. effort. The 10 seconds in between is just enough time to write down your reps. It’s important to keep track of your score so that you can come back to this workout in the near future and see for yourself that your workout performance has improved. If you try to beat your old personal bests and create new records, you will push yourself harder which will help you to avoid plateau.
Give Me a Reason Workout
Time: 12min.
Workout Type: Circuit Trainig
Exercises: 7
This workout is only 12 minute long circuit. Try to push yourself to the limit to get the most out of today’s training – if you have a reason to do so :) Set your Interval Timer for 12 rounds of 10 and 50 second intervals. 10 seconds is for resting and writing your reps down. Do as many reps for each exercise as possible during each 50 second interval.
Workout Type: Circuit Trainig
Exercises: 7
- Jump Lunge max. reps
- Leg Raises max. reps
- Santana Push Up & Leg Lift max. reps
- Chin Ups max. reps
- Seated Bicycle max. reps
- One Leg Dead Lift (left leg) max. reps
- One Leg Dead Lift (right leg) max. reps
This workout is only 12 minute long circuit. Try to push yourself to the limit to get the most out of today’s training – if you have a reason to do so :) Set your Interval Timer for 12 rounds of 10 and 50 second intervals. 10 seconds is for resting and writing your reps down. Do as many reps for each exercise as possible during each 50 second interval.
Quantum Of Sweat Workout
Time: 16min
Workout Type: Interval training
Exercises: 4
This workout takes 16 minutes and is divided into four 4 minute sequences. Set your timer for 4 rounds and two intervals – 10 seconds and 50 seconds. Your goal is to complete as many reps as you can for each exercise during the 50 second intervals. You will have 10 seconds to write down your reps in between each exercise. In the first sequence you will be doing One Leg Skipping with Jump Rope and Roll Over Commando Push Ups:
1. Skipping on your left leg
2. Roll Over Commando Push Ups
3. Skipping on your right leg
4. Roll Over Commando Push Ups
*Two push ups with the two knee tucks count as 1 rep for the Roll Over Commando Push Ups exercise.
In the second part of this workout you will have your timer set exactly the same way and you will be doing Low Jump Rope Jacks and Reverse Push Up & Kick Up:
1. Low Jump Rope Jacks
2. Reverse Push Up & Kick Up
3. Low Jump Rope Jacks
4. Reverse Push Up & Kick Up
Repeat both sequences one more time to complete 16 minutes in total.
Workout Type: Interval training
Exercises: 4
- One Leg Skipping max.reps during 50 second interval
- Roll Over Commando Push Ups Max.reps during 50 second interval
- Low Jump Rope Jack max.reps during 50 second interval
- Reverse Push Up & Kick Up max. reps during 50 second interval
This workout takes 16 minutes and is divided into four 4 minute sequences. Set your timer for 4 rounds and two intervals – 10 seconds and 50 seconds. Your goal is to complete as many reps as you can for each exercise during the 50 second intervals. You will have 10 seconds to write down your reps in between each exercise. In the first sequence you will be doing One Leg Skipping with Jump Rope and Roll Over Commando Push Ups:
1. Skipping on your left leg
2. Roll Over Commando Push Ups
3. Skipping on your right leg
4. Roll Over Commando Push Ups
*Two push ups with the two knee tucks count as 1 rep for the Roll Over Commando Push Ups exercise.
In the second part of this workout you will have your timer set exactly the same way and you will be doing Low Jump Rope Jacks and Reverse Push Up & Kick Up:
1. Low Jump Rope Jacks
2. Reverse Push Up & Kick Up
3. Low Jump Rope Jacks
4. Reverse Push Up & Kick Up
Repeat both sequences one more time to complete 16 minutes in total.
Survivor Workout
Time: 15min.
Workout Type: Interval training
Exercises: 6
Workout Type: Interval training
Exercises: 6
- Backward Lunge Kick Up (left leg) max. reps during 50 sec. interval
- Backward Lunge Kick Up (right leg) max. reps during 50 sec. interval
- One Arm Press Up (alternating arms) max. reps during 50 sec. interval
- 2 kick ups & Breakdance Push Up (alt. sideds) max. reps during 50 sec. interval
- Pike Jump & Jump Up max. reps during 50 sec. interval
- One Leg Squat & Jump Tuck max. reps during 5 minute count down