Party Rock!
For each of the two 4 minute routines, set your interval timers for 4 rounds x 50/10. As always push at your max effort for the 50 second interval. Watch the videos for the workout tutorials and beginner variations.
Lisa’s scores for the weighted workout are as follows:
- Row Clean & Press, Squat & Press: 10
- Ugi Push Up: 16
- Lunge & Press & Switch: 8
- Reverse Dips: 16
Bodyweight Workout Scores:
- 2x Squat Jump, Tuck Jump & Switch Lunge: 7
- Switch Press Up & Knee Tuck: 13
- Switch Lunge & Kick: 25
- 2 Jumps Forward, Burpee, 2 Jumps Backwards : 12
The “I’ll Start Tomorrow” Excuse by Lisa-Marie
Time: 7 Minutes with Abs Bonus
Workout Type: Interval Circuit Training
Exercises: 13
Lisa’s scores for the weighted workout are as follows:
- Row Clean & Press, Squat & Press: 10
- Ugi Push Up: 16
- Lunge & Press & Switch: 8
- Reverse Dips: 16
Bodyweight Workout Scores:
- 2x Squat Jump, Tuck Jump & Switch Lunge: 7
- Switch Press Up & Knee Tuck: 13
- Switch Lunge & Kick: 25
- 2 Jumps Forward, Burpee, 2 Jumps Backwards : 12
The “I’ll Start Tomorrow” Excuse by Lisa-Marie
Time: 7 Minutes with Abs Bonus
Workout Type: Interval Circuit Training
Exercises: 13
- Row Clean & Press, Squat & Press?
- Ugi Push Up?
- Lunge & Press & Switch?
- Reverse Dips?
- --Alt. Bodyweight Workout--
- 2x Squat Jump, Tuck Jump & Switch Lunge?
- Switch Press Up & Knee Tuck?
- Switch Lunge & Kick?
- 2 Jumps Forward, Burpee, 2 Jumps Backwards?
- ABS BONUS-- 50/10 x 3
- SINGLE TOE TOUCH & V ?
- DIP STATION - AB SPLITS?
- HAPPY CRAB?
Two trainings
_Workout Type: Interval training
Exercises: 6
Time: 16 Mins
Exercises: 6
Time: 16 Mins
- Frog Jumps & Press Ups?
- Clean & Press + Squat & Press?
- Around The World + Squat?
- Switch Lunge & Twist?
- Elevated Push Up?
- Oblique & Leg Lifts?
Hot Body On Me
Time: 12min
Workout Type: Interval training
Exercises: 4
Workout Type: Interval training
Exercises: 4
- Speed Skater Squats 50sec.interval
- Reverse 1 Leg Push Up 50sec.interval
- 3Pike Press & 5 Ski Jumps 50sec.interval
- Ugi Star Plank 50sec.interval
Look hot in your undies
Time: 12min.
Workout Type: Interval training
Exercises: 4
This workout is 12 minute long interval training so you will have to set your Interval Timer for 12 rounds of 10/50 seconds intervals. There is a circuit of 4 different exercises that you will have to go through 3 times. Your goal is to complete as many reps as possible during each 50 second interval. You will have exactly 10 seconds in between each exercise to write your reps down and move on to the next one.
Workout Type: Interval training
Exercises: 4
- Keg Press with Sandbag 50sec.interval
- Plyo Push Up with Ugi 50sec.interval
- Ninja Warrior Jump Tuck with Sandbag 50sec.interval
- Burpee Knee Up with Dip Station 50sec.interval
This workout is 12 minute long interval training so you will have to set your Interval Timer for 12 rounds of 10/50 seconds intervals. There is a circuit of 4 different exercises that you will have to go through 3 times. Your goal is to complete as many reps as possible during each 50 second interval. You will have exactly 10 seconds in between each exercise to write your reps down and move on to the next one.
You Push Me Workout
Time: 15min.
Workout Type: Circuit Training
Exercises: 5
Workout Type: Circuit Training
Exercises: 5
- Kick Over & Knee Raise (alternating legs) max. reps
- Side Lunge Jump max. reps
- Reptile Push Up (alternating legs) max. reps
- Sandbag Clean & Squat max. reps
- High Knees (jump rope) max. reps
The Trainer Who Loved Me Workout
Time: ? min.
Workout Type: 300 rep Time Challenge
Exercises: 5
Workout Type: 300 rep Time Challenge
Exercises: 5
- Jump Up & Star Lift 60 reps
- James Bond Lunges 60 reps (alternating legs)
- Monkey Business Exercise 60 reps
- Side Crunch 30 reps on each side
- Breakdance Push Up & Knee Tuck 60 reps
Halo Of Sweat Workout
Time: 12min
Workout Type: Interval training
Exercises: 6
Part 1:
a) Sumo Jump Knee Up – go for maximum reps. My score: 13, 11, 11
b) Sumo Pulse Calve Raise My score: 16, 16, 12
Part 2:
a) Reptile on the run – go for maximum reps My score: 40, 20, 15
b) Reptile Push Up – try super slow speed My score: 5, 4, 4
Part 3:
a) Knee Hugs – go for maximum reps My score: 17, 15, 14
b) Ab Burn Out – do as many of these short pulses as possible My score: 38, 34, 33
Workout Type: Interval training
Exercises: 6
- Sumo Jump Knee Up max.reps
- Sumo Pulse Calve Raise max.reps
- Reptile on the run max.reps
- Reptile Push Up slow speed
- Knee Hugs max.reps
- Ab Burn Out max.reps
Part 1:
a) Sumo Jump Knee Up – go for maximum reps. My score: 13, 11, 11
b) Sumo Pulse Calve Raise My score: 16, 16, 12
Part 2:
a) Reptile on the run – go for maximum reps My score: 40, 20, 15
b) Reptile Push Up – try super slow speed My score: 5, 4, 4
Part 3:
a) Knee Hugs – go for maximum reps My score: 17, 15, 14
b) Ab Burn Out – do as many of these short pulses as possible My score: 38, 34, 33
Set Fire Workout
Time: 16min.
Workout Type: Interval training
Exercises: 4
10 seconds rest
1. Mountain Jump Lunge (2 jump lunges and 2 mountain climbers counts as 1 set – go for max. sets) – 30 seconds … My scores – 7 reps, 6 reps, 5 reps, 5 reps
10 seconds rest
2. Sliding Push Ups – 30 seconds … My scores – 8 reps, 7 reps, 8 reps, 7 reps
10 seconds rest
3. Mountain Jump Lunges – 30 seconds … My scores – 6 reps, 5 reps, 5 reps, 5 reps
10 seconds rest
4. Crunch Scissors – 30 seconds … My scores – 14 reps, 14 reps, 13 reps, 11 reps
10 seconds rest
5. Mountain Jump Lunges – 30 seconds … My scores – 6 reps, 6 reps, 6 reps, 5 reps
10 seconds rest
6. Reverse Push Up & Knee Tuck – 30 seconds … My scores – 12 reps, 11 reps, 11 reps, 10 reps
Workout Type: Interval training
Exercises: 4
- Mountain Jump Lunges max. reps
- Sliding Push Up max. reps
- Crunch Scissors max. reps
- Reverse Push Up & Knee Tuck max. reps
10 seconds rest
1. Mountain Jump Lunge (2 jump lunges and 2 mountain climbers counts as 1 set – go for max. sets) – 30 seconds … My scores – 7 reps, 6 reps, 5 reps, 5 reps
10 seconds rest
2. Sliding Push Ups – 30 seconds … My scores – 8 reps, 7 reps, 8 reps, 7 reps
10 seconds rest
3. Mountain Jump Lunges – 30 seconds … My scores – 6 reps, 5 reps, 5 reps, 5 reps
10 seconds rest
4. Crunch Scissors – 30 seconds … My scores – 14 reps, 14 reps, 13 reps, 11 reps
10 seconds rest
5. Mountain Jump Lunges – 30 seconds … My scores – 6 reps, 6 reps, 6 reps, 5 reps
10 seconds rest
6. Reverse Push Up & Knee Tuck – 30 seconds … My scores – 12 reps, 11 reps, 11 reps, 10 reps
Only Girl (In the World) Workout
Time: 16min.
Workout Type: Interval training
Exercises: 4
This is 6 minutes of Interval Strength Training. Set your timer for 6 rounds of 10 and 50 second intervals. Your goal is to complete max. reps for each exercise during each 50 second interval. Write down your reps during the 10 second intervals.
10 seconds of rest
Part 2
4 minutes of high intensity interval skipping – High Knees with or without Jump Rope. Set your timer for 8 rounds of 10 and 20 second intervals. You will be skipping at your max. effort during each 20 second interval.
Part 3 = Part 1
Workout Type: Interval training
Exercises: 4
- Lunge Chop max. reps
- Side Jump & Santana Push Up max. reps
- Round Trip & Santana Push Up max. reps
- High Knees with Jump Ropeat max. effort
This is 6 minutes of Interval Strength Training. Set your timer for 6 rounds of 10 and 50 second intervals. Your goal is to complete max. reps for each exercise during each 50 second interval. Write down your reps during the 10 second intervals.
10 seconds of rest
- 1.Lunge Chop
- 2. Side Jump & Santana Push Up
- 3. Round Trip & Jump Squat
Part 2
4 minutes of high intensity interval skipping – High Knees with or without Jump Rope. Set your timer for 8 rounds of 10 and 20 second intervals. You will be skipping at your max. effort during each 20 second interval.
Part 3 = Part 1
Lose Yourself Workout
Time: 16min.
Workout Type: Interval training
Exercises: 4
There are only 4 exercises and you will go through them 4 times:
1. Dive Bomber Push Up (forward and back counts as 1 rep)
2. Sandbag Squat & Lunge Back (every lunge back counts as 1 rep)
3. Hanging Knee Raises (if you don’t have a pull up bar, you can do laying leg raises instead)
4. Snow Boarder (don’t forget to touch the ground before each jump)
Workout Type: Interval training
Exercises: 4
- Dive Bombers max. reps
- Sandbag Squat & Lunge Back max. reps
- Hanging Knee Raises max. reps
- Snow Boarder max. reps
There are only 4 exercises and you will go through them 4 times:
1. Dive Bomber Push Up (forward and back counts as 1 rep)
2. Sandbag Squat & Lunge Back (every lunge back counts as 1 rep)
3. Hanging Knee Raises (if you don’t have a pull up bar, you can do laying leg raises instead)
4. Snow Boarder (don’t forget to touch the ground before each jump)
Red Hot Workout
Time: ?min.
Workout Type: Time Challenge
Exercises: 5
Workout Type: Time Challenge
Exercises: 5
- 10 Seated Pull Ups & 10 Knee Crunches 10 sets
- High Knees with Jump Rope 500 reps
- Core Twist Push Up 50 reps
- High Knees with Jump Rope 500 reps
- Sandbag Hip Thrust 50 reps
Gaga For Poker Face Workout
Time: 20min
Workout Type: Interval training
Exercises: 6
Workout Type: Interval training
Exercises: 6
- Surfer max.reps for each round
- Round Kick & Knee Crunch (left leg) max.reps for each round
- Round Kick & Knee Crunch (right leg) max.reps for each round
- 1-2-3 Push Up max.reps for each round
- Ninja Jump & Sandbag Pick Up max. reps for each round
- COMPLETE THIS CIRCUIT 4 TIMES Set your timer for 2 intervals - 10 seconds and 50 seconds x 20 rounds
Hottest Mess Workout
Time: +/-30min.
Workout Type: Time Challenge
Exercises: 5
Workout Type: Time Challenge
Exercises: 5
- Round 110 Get Ups
- Round 2 =Round 1 + 20x Backward Lunge & Sandbag Press
- Round 3 =Round 2 + 20x Sandbag Squat
- Round 4 = Round 3 + 10x Burpees
- Round 5 =Round 4 + 40x One Leg Toe Touch
300 Rep Workout
Time: ?min.
Workout Type: Time Challenge
Exercises: 10
Workout Type: Time Challenge
Exercises: 10
- 1) Side Lunge Knee Tuck (left leg) 30 reps
- 2) Side Lunge Knee Tuck (right leg) 30 reps
- 3) Plank Jump Push Up & Roll Over 30 reps
- 4) Side Crunch 15 reps on each side
- 5) Sandbag Swing 15 reps on each arm
- 6) Pull Ups 30 reps
- 7) 1-2-3 Up One Leg Half Squat 15 reps on each leg
- 8) Hanging Knee Raises 30 reps
- 9) 3 low jacks & Jump Up 30 reps
- 10) Tripple Knee Tuck & Side Step Push Up 30 reps
Six Pack Abs Workout 2011
Time: 18min.
Workout Type: Interval training
Exercises: 4
Workout Type: Interval training
Exercises: 4
- 1) Sumo Squat & Leg Lift (with Sandbag) max.reps for each round
- 2) Sumo Push Ups max.reps for each round
- 3) Jump Lunge max.reps for each round
- 4) Reverse Push Ups max.reps for each round
Hot & Harder Than Ever Workout
Time: 12min.
Workout Type: Interval training
Exercises: 12
Set your timer for 12 rounds of two intervals. The first interval will be set for 10 seconds and the second one for 50 seconds. Your goal is to push as hard as you can during each 50 second interval to complete as many reps as possible for each exercise. The 10 seconds in between is just enough to write your reps down.
Skipping:
You can do additional 20 minutes of interval skipping right after this workout. We did that the last time and it is a great and effective way to burn some extra calories so if you still have some energy left go ahead and set your timer for 48 rounds and two intervals of 10 and 15 seconds. You will complete 48 rounds of 15 seconds of skipping and 10 second of rest. Try to change the style of your skipping for each interval. One more thing, if you don’t have a jump rope yet, then do high knees, jumping jacks, scissors, or something similar to get your heart rate up and your legs working.
Workout Type: Interval training
Exercises: 12
- Chin Up max. reps during 50 second interval
- Prisoner Jump Squat max. reps during 50 second interval
- Mountain Climbers max. reps during 50 second interval
- Clapping Push Up max. reps during 50 second interval
- Jump Lunge max. reps during 50 second interval
- Bicycle max. reps during 50 second interval
- Dips max. reps during 50 second interval
- Forward & Backward Lunge Jump Up (left) max. reps during 50 second interval
- Forward & Backward Lunge Jump Up (right) max. reps during 50 second interval
- Side Crunch (left) max. reps during 50 second interval
- Side Crunch (right) max. reps during 50 second interval
- Burpees max. reps during 50 second interval
Set your timer for 12 rounds of two intervals. The first interval will be set for 10 seconds and the second one for 50 seconds. Your goal is to push as hard as you can during each 50 second interval to complete as many reps as possible for each exercise. The 10 seconds in between is just enough to write your reps down.
Skipping:
You can do additional 20 minutes of interval skipping right after this workout. We did that the last time and it is a great and effective way to burn some extra calories so if you still have some energy left go ahead and set your timer for 48 rounds and two intervals of 10 and 15 seconds. You will complete 48 rounds of 15 seconds of skipping and 10 second of rest. Try to change the style of your skipping for each interval. One more thing, if you don’t have a jump rope yet, then do high knees, jumping jacks, scissors, or something similar to get your heart rate up and your legs working.
Sexy Abs Are All I Want Workout
Time: 12min.
Workout Type: Interval training
Exercises: 3
This workout takes exactly 12 minutes and is divided into 3 parts, each of them 4 minutes long. In the first part of the workout you will be using your interval timer and your sandbag. Set your timer for 6 rounds and two intervals of 20 seconds each (or 12 rounds of one interval of 20 seconds – that’s the same thing). You will be doing the Triple Squat Action: 20 seconds of regular squats (all the way down), 20 seconds of half squats (get your thighs parallel to the ground) and 20 seconds of short pulses with your thighs parallel to the ground. There is no break in between the intervals. It is 4 minutes straight of pure burn out. I loaded my Sandbag with 15 kg of rice so it was really intense. If you are a beginner you want to start with less weight or just your own bodyweight.
In the second part of the workout you will be using your interval timer and dip station. The exercise that you will be doing is L – Sit – amazing exercise that will target your upper back and core muscles. You can manipulate the intensity of this exercise by choosing your own intervals. I set my timer for 16 rounds of two intervals – 10 seconds and 5 seconds. The 5 seconds were my work intervals and I had 10 seconds of rest in between them. It was pretty intense for me so if you are a beginner you might want to have longer rest intervals.
The last part of this workout is 4 minutes of two intervals – 10 seconds of rest and 50 seconds of max effort. Your goal is to complete as many rounds of Pick Up Jumps as you can during the 5o second intervals. You will pick up the sandbag over your head, do two jumps forward and place the sandbag on the ground. Pick up the sandbag again and do two jumps back. You will be jumping forward and backwards for each round – every time the sandbag touches the ground counts as 1 round. I completed 9, 7, 8, and 8 rounds during the 50 second intervals.
Workout Type: Interval training
Exercises: 3
- 1. Triple Squat Action 6 rounds (20 seconds for each Squat)
- 2. L-Sit 16 rounds (5 seconds of work, 10 seconds of rest)
- 3. Pick Up Jumps max. reps during 50 second intervals
This workout takes exactly 12 minutes and is divided into 3 parts, each of them 4 minutes long. In the first part of the workout you will be using your interval timer and your sandbag. Set your timer for 6 rounds and two intervals of 20 seconds each (or 12 rounds of one interval of 20 seconds – that’s the same thing). You will be doing the Triple Squat Action: 20 seconds of regular squats (all the way down), 20 seconds of half squats (get your thighs parallel to the ground) and 20 seconds of short pulses with your thighs parallel to the ground. There is no break in between the intervals. It is 4 minutes straight of pure burn out. I loaded my Sandbag with 15 kg of rice so it was really intense. If you are a beginner you want to start with less weight or just your own bodyweight.
In the second part of the workout you will be using your interval timer and dip station. The exercise that you will be doing is L – Sit – amazing exercise that will target your upper back and core muscles. You can manipulate the intensity of this exercise by choosing your own intervals. I set my timer for 16 rounds of two intervals – 10 seconds and 5 seconds. The 5 seconds were my work intervals and I had 10 seconds of rest in between them. It was pretty intense for me so if you are a beginner you might want to have longer rest intervals.
The last part of this workout is 4 minutes of two intervals – 10 seconds of rest and 50 seconds of max effort. Your goal is to complete as many rounds of Pick Up Jumps as you can during the 5o second intervals. You will pick up the sandbag over your head, do two jumps forward and place the sandbag on the ground. Pick up the sandbag again and do two jumps back. You will be jumping forward and backwards for each round – every time the sandbag touches the ground counts as 1 round. I completed 9, 7, 8, and 8 rounds during the 50 second intervals.
Not Afraid Workout
Time: 20min.
Workout Type: Interval training
Exercises: 4
Part 2 – 4 minutes of Interval Training
Set your timer for 6 rounds of 10 seconds and 30 seconds intervals (10 sec. of rest and 30 sec. of max effort). You will be doing High knees with jump rope and Burpee Knee Raises on the Dip Station.
Part 3 – 3 minutes of Ninja Lunges (max. sets during 3minutes)
Now Repeat all 3 parts one more time. The entire workout is only 20 minutes long so don’t give up half way through and push yourself at max effort.
Workout Type: Interval training
Exercises: 4
- Crab Pike Press max. reps during 3 min.
- High Knees (with jump rope) max. effort during 3o second intervals
- Burpee Knee Raises max. reps during 30 second intervals
- Ninja Lunges max. sets during 3 minutes
Part 2 – 4 minutes of Interval Training
Set your timer for 6 rounds of 10 seconds and 30 seconds intervals (10 sec. of rest and 30 sec. of max effort). You will be doing High knees with jump rope and Burpee Knee Raises on the Dip Station.
Part 3 – 3 minutes of Ninja Lunges (max. sets during 3minutes)
Now Repeat all 3 parts one more time. The entire workout is only 20 minutes long so don’t give up half way through and push yourself at max effort.
Fierce Friday Workout
Time: ?min.
Workout Type: Time Challenge
Exercises: 4
Set your Interval Timer as a stop watch and try to complete 4 rounds of this circuit as fast as possible
1. Jump Squat & Touch Down 20 reps
2. Skater 15 reps each leg
3. Reptile 20 reps
4. One Leg Hop Kick 20 reps
Workout Type: Time Challenge
Exercises: 4
- Jum Squat & Touch Down 20 reps
- Skater 15 reps - each leg
- Reptile 20 reps
- One Leg Hop Kick 20 reps
Set your Interval Timer as a stop watch and try to complete 4 rounds of this circuit as fast as possible
1. Jump Squat & Touch Down 20 reps
2. Skater 15 reps each leg
3. Reptile 20 reps
4. One Leg Hop Kick 20 reps
What's My Name Workout
Time: +/- 20min.
Workout Type: Cardio & Strength
Exercises: 4
Workout Type: Cardio & Strength
Exercises: 4
- Roll It Hard Core Exercise 20 reps
- Sandbag Squat & Jump Tuck 20 reps
- Broomstick Exercise 40 (20) reps
- High Knees with Jump Rope max. effort during each 20 second interval
If You Really Want More Workout
Time: 20+min.
Workout Type: Intervals & Strength
Exercises: 3
There are 3 parts in this workout and all you need is your Interval Timer, Sandbag and exercise mat. Watch the video for detailed explanation of this workout and all exercises.
Part 1
Side Lunge & Push Up Combo – 10 small reps of side lunge, 3 push ups, 5 side jump lunge
complete 12 sets a fast as you can.
Part2
Surfer Exercise – 6 minutes of interval training.
Set your Interval Timer for 9 rounds (in the video I said 6 rounds but I meant 9) of 10 seconds and 30 seconds intervals. Do as many Surfers as you can during each 30 second interval.
Part3
Backward Lunge with Sandbag & Kick Up combo – complete 50 reps total as fast as you can.
Don’t forget to write down your times and reps so that you can try to beat your personal best the next time you do this workout.
Workout Type: Intervals & Strength
Exercises: 3
- Side Lunge & Push Up Combo 12 sets
- Surfer Exercise max. reps during each 30 second interval
- Backward Lunge with Sandbag & Kick Up 50 reps total
There are 3 parts in this workout and all you need is your Interval Timer, Sandbag and exercise mat. Watch the video for detailed explanation of this workout and all exercises.
Part 1
Side Lunge & Push Up Combo – 10 small reps of side lunge, 3 push ups, 5 side jump lunge
complete 12 sets a fast as you can.
Part2
Surfer Exercise – 6 minutes of interval training.
Set your Interval Timer for 9 rounds (in the video I said 6 rounds but I meant 9) of 10 seconds and 30 seconds intervals. Do as many Surfers as you can during each 30 second interval.
Part3
Backward Lunge with Sandbag & Kick Up combo – complete 50 reps total as fast as you can.
Don’t forget to write down your times and reps so that you can try to beat your personal best the next time you do this workout.
Yeah! Workout
Time: ?min.
Workout Type: Intervals & Time Challenge
Exercises: 3
Part 1 – Push Up & Monkey Kick
30 reps as fast as you can
Part2 – Cartwheel & Mountain Climber
6 minutes of interval training – Set your timer for 18 rounds of 5 seconds and 15 seconds intervals. You have 5 seconds to do a cartwheel and 15 seconds to do as many Mountain Climbers as possible.
Part 3 – Jump Lunge 3x & Front kick
Workout Type: Intervals & Time Challenge
Exercises: 3
- Push Up & Monkey Kick 30 reps for time
- Cartwheel & Mountain Climbers 6minutes of 5/10 sec. intervals
- 3xJump Lunge & Front Kick 50 sets total for time
Part 1 – Push Up & Monkey Kick
30 reps as fast as you can
Part2 – Cartwheel & Mountain Climber
6 minutes of interval training – Set your timer for 18 rounds of 5 seconds and 15 seconds intervals. You have 5 seconds to do a cartwheel and 15 seconds to do as many Mountain Climbers as possible.
Part 3 – Jump Lunge 3x & Front kick
My Buns Hurt Workout
Time: 16min.
Workout Type: Intervals and Combos
Exercises: 4
Part 1 – Sandbag Lunge Back Press Up & Squat Leg Lift
Complete 40 sets total alternating sides after each set. My time for this challenge was 4 minutes and 5 seconds.
Part 2 – Rocket Launchers
Set your Interval Timer for 12 rounds of 5 seconds and 15 seconds intervals.
Part 3 – Kick Ups
Complete 20 sets for time. My time was 3 minutes and 38 seconds.
Part 4 – Jump Lunges/ Mountain Climbers
Set your Interval Timer for 12 rounds of 10 seconds and 10 seconds intervals. You will be doing Jump Lunges and Mountain Climbers back to back without any break in between. Good Luck! This is a complete burn out.
Workout Type: Intervals and Combos
Exercises: 4
- Sandbag Lunge Back Press Up & Squat Leg Lift 40 sets total for time
- Rocket Launchers 12 rounds - 4minutes of intervals
- Kick Ups 20 sets for time
- Jump Lunges/Mountain Climbers 10/10 seconds x 12 rounds
Part 1 – Sandbag Lunge Back Press Up & Squat Leg Lift
Complete 40 sets total alternating sides after each set. My time for this challenge was 4 minutes and 5 seconds.
Part 2 – Rocket Launchers
Set your Interval Timer for 12 rounds of 5 seconds and 15 seconds intervals.
Part 3 – Kick Ups
Complete 20 sets for time. My time was 3 minutes and 38 seconds.
Part 4 – Jump Lunges/ Mountain Climbers
Set your Interval Timer for 12 rounds of 10 seconds and 10 seconds intervals. You will be doing Jump Lunges and Mountain Climbers back to back without any break in between. Good Luck! This is a complete burn out.
Tight Cheeks Workout
Time: 17min.
Workout Type: Interval training
Exercises: 4
Part 1 – Sandbag Swings
4 minutes of interval training. Set your Interval Timer for 6 rounds of 10 seconds and 30 seconds intervals. Do as many reps as possible during each 30 second interval. Switch arms after each interval.
Part 2 – One Leg Half Squat (with Sandbag and Balance Ball)
50 reps (25 reps on each leg) for time. My time was 3 minutes and 34 seconds.
Part 3 – Forward & Backward Lunge (with Sandbag)
4 minutes of interval training. Set your Interval Timer for 6 rounds of 10 seconds and 30 seconds intervals. Do as many reps as possible during each 30 second interval. Switch legs after each interval. Each lunge (forward or back) counts as 1 rep.
Part 4 – Balance Ball Exercise Combo for Butt and Core
6 minutes of interval training. Set your Interval timer for 12 rounds of 5 seconds and 25 seconds intervals.
Workout Type: Interval training
Exercises: 4
- Sandbag Swing max. reps during each interval
- One Leg Half Squat 25 reps each leg
- Forward/Backward Lunge max. reps during each interval
- Exercise Combo for Butt and Core max. reps during each interval
Part 1 – Sandbag Swings
4 minutes of interval training. Set your Interval Timer for 6 rounds of 10 seconds and 30 seconds intervals. Do as many reps as possible during each 30 second interval. Switch arms after each interval.
Part 2 – One Leg Half Squat (with Sandbag and Balance Ball)
50 reps (25 reps on each leg) for time. My time was 3 minutes and 34 seconds.
Part 3 – Forward & Backward Lunge (with Sandbag)
4 minutes of interval training. Set your Interval Timer for 6 rounds of 10 seconds and 30 seconds intervals. Do as many reps as possible during each 30 second interval. Switch legs after each interval. Each lunge (forward or back) counts as 1 rep.
Part 4 – Balance Ball Exercise Combo for Butt and Core
6 minutes of interval training. Set your Interval timer for 12 rounds of 5 seconds and 25 seconds intervals.