Merry Christmas Routine
For each 4 minute routine, set your interval timers for 4 rounds x 50/10.
We are closing in on last few days until Christmas, which means the 1 Days of christmas workouts are almost at an end. As always push at your max effort for the 50 second interval & if you feel you have more left to give try another 4 Min workout from the Mix and Match selection we have brought for you over the holiday period.
Time:
Workout Type: 4 Minute Interval Workouts
Exercises: 21
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We are closing in on last few days until Christmas, which means the 1 Days of christmas workouts are almost at an end. As always push at your max effort for the 50 second interval & if you feel you have more left to give try another 4 Min workout from the Mix and Match selection we have brought for you over the holiday period.
Time:
Workout Type: 4 Minute Interval Workouts
Exercises: 21
- --Lisa's Weighted Workout--
- Weighted Prisoner Squat Jumps?
- Elevated Push-up's with Knee's?
- Alternating weighted Squats?
- Lunge & Press?
- --Dip Station Workout--
- 1 Press-up & Knee Tuck?
- 1 Tuck Ab & Dip Station Body Lift?
- 1 Triceps Dip & 1 V Ab?
- Reverse Pull Up's?
- --Sean's Bodyweight Workout--
- Push up with a bunny hop?
- Step up's Left Leg?
- Push up with a bunny hop?
- Step up's Right Leg?
- --Ab Workout & Bonus Legs Workout --
- Circle Abs?
- V abs Left?
- V Abs Right?
- 50 Left Side Leg Lift & Left Knee Lift50
- 50 Right Side Leg Lift & Right Knee Lift50
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Get it on Hot staff
_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:
- Clean & Press + 2 Sumo Knees: 13
- UgiChop: 30
- Elevated Dip Station Push ups: 17
- Fireman Lift & Lunge Kick: 13
Seans Ultimate Burpee Bodyweight Workout Scores:
- Regular Burpee: 21
- Star Burpee: 13
- Side Burpee: 14
- 1 Leg Burpee: 10
- Clean & Press + 2 Sumo Knees: 13
- UgiChop: 30
- Elevated Dip Station Push ups: 17
- Fireman Lift & Lunge Kick: 13
Seans Ultimate Burpee Bodyweight Workout Scores:
- Regular Burpee: 21
- Star Burpee: 13
- Side Burpee: 14
- 1 Leg Burpee: 10
Butt And Fat Loss Workout
Time: ?min.
Workout Type: Time Challenge
Exercises: 3
Workout Type: Time Challenge
Exercises: 3
- Side Jump Lunge 30 reps
- One Leg Squat 5 reps on each leg
- Skipping with Jump rope 100 reps
Sexy Summer Abs
Time: ?min.
Workout Type: Ab & Core Workout
Exercises: 6
This workout is made up of 2 parts. The first one is a circuit of 4 exercises that you will go through 5 times and as fast as possible. I did it in 13 minutes and 3 seconds. You guys can try to beat my time but don’t you ever sacrifise good form. Make sure to watch the video and check out the pictures below to make sure that you are doing all of the exercises right.
The second part of the workout is an interval training that takes only 4 minutes but you have to put all of your energy into this. It is important to remember that you can get all of the benefits out of short workout like this only if you push at your max and the workout feels super intense.
Workout Type: Ab & Core Workout
Exercises: 6
- Slide Under with Sandbag 50 reps
- Sandbag Sit Up 50 reps
- Rolling Knee Tuck & Push Up 25 reps
- Diagonal Knee Raises 50 reps
- High Knees max. reps during each interval
- Pendulum max. reps during each interval
This workout is made up of 2 parts. The first one is a circuit of 4 exercises that you will go through 5 times and as fast as possible. I did it in 13 minutes and 3 seconds. You guys can try to beat my time but don’t you ever sacrifise good form. Make sure to watch the video and check out the pictures below to make sure that you are doing all of the exercises right.
The second part of the workout is an interval training that takes only 4 minutes but you have to put all of your energy into this. It is important to remember that you can get all of the benefits out of short workout like this only if you push at your max and the workout feels super intense.
Sexy Abs Now Workout
Time: ?min.
Workout Type: Time Challenge
Exercises: 8
Workout Type: Time Challenge
Exercises: 8
- Lunge Back & Press Up 50 reps
- Super Girl Plank 50 reps
- Sumo Squat 50 reps
- Reptile Plank 50 reps
- Jump Lunge 50 reps
- Santana Plank 50 reps
- Jump Forward and 2 jumps back 50 reps
- Mini Squats 50 reps
Cut The Cheese Workout
Time: 14min.
Workout Type: Interval training
Exercises: 5
1. Plank Jump & Reptile
4 minutes of interval training. Set your timer for 6 rounds of 10 seconds and 30 seconds intervals. Complete as many reps as possible during each 30 second interval and write down your score.
2. Diamon Push Ups – 5 reps
Get into a plank with your fingers pointing towards each other and hands closer together. Keep your abs tight and don’t drop your hips. If you are a beginner then do these push ups off of your knees.
3. Leg Lift & Toe Touch
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 and write down your numbers.
4. Reverse Push Ups or Pull Ups – 5 reps
Grab the handles of your dip station and get into the starting position. Your arms are extended and your body is in one line from your knees to your shoulders. Your feet are under your knees. Keep your abs tight throughout the exercise.
5. Sandbag Sumo Squat & Leg Lift
4 minutes of Interval Training. Set your interval timer for 6 rounds and intervals of 10 and 30 seconds. Complete as many reps as possible during each 30 second interval and write your reps down.
Workout Type: Interval training
Exercises: 5
- Plank Jump & Reptile max. reps during each interval
- Diamond Push Ups 5 reps
- Leg Lift & Toe Touch max. reps during each interval
- Reverse Push Up 5 reps
- Sandbag Sumo Squat & Leg Lift max. reps during each interval
1. Plank Jump & Reptile
4 minutes of interval training. Set your timer for 6 rounds of 10 seconds and 30 seconds intervals. Complete as many reps as possible during each 30 second interval and write down your score.
2. Diamon Push Ups – 5 reps
Get into a plank with your fingers pointing towards each other and hands closer together. Keep your abs tight and don’t drop your hips. If you are a beginner then do these push ups off of your knees.
3. Leg Lift & Toe Touch
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 and write down your numbers.
4. Reverse Push Ups or Pull Ups – 5 reps
Grab the handles of your dip station and get into the starting position. Your arms are extended and your body is in one line from your knees to your shoulders. Your feet are under your knees. Keep your abs tight throughout the exercise.
5. Sandbag Sumo Squat & Leg Lift
4 minutes of Interval Training. Set your interval timer for 6 rounds and intervals of 10 and 30 seconds. Complete as many reps as possible during each 30 second interval and write your reps down.
Get a Hot Body Workout
Time: 15min.
Workout Type: Interval training
Exercises: 5
Workout Type: Interval training
Exercises: 5
- Side Lunge Jump max. reps
- Reptile Push Up max. reps
- V-Crunch max. reps
- Prisoner Squat max. reps
- Hanging Knee Raises max. reps
Right Here Workout
Time: 20min.
Workout Type: Full Body Workout
Exercises: 5
The first part of this workout is a sequence of Jump Squats and Side Step Push Ups. You will set your Interval Timer for 4 minutes and try to complete as many sets as you can during this short period of time. I like to point out that 4 minutes go really fast so don’t try to hold back your energy – give it all you have!
The second part of this workout is 6 minutes of interval training. Set your Interval Timer for 9 rounds of 5 seconds and 35 seconds intervals. The 5 seconds is very short time to write down your reps, but it is do-able. I did it so you can try it as well but be super fast. You will be doing the following exercises in this order until the time is up.
Workout Type: Full Body Workout
Exercises: 5
- Jump Squats 10 reps
- Diagonal Knee Tuck 2 reps
- Side Step Push Ups 2 reps
- Lunge Pulse & Side Kick max. reps
- Diagonal Dead Lift with Sandbag max. reps
The first part of this workout is a sequence of Jump Squats and Side Step Push Ups. You will set your Interval Timer for 4 minutes and try to complete as many sets as you can during this short period of time. I like to point out that 4 minutes go really fast so don’t try to hold back your energy – give it all you have!
The second part of this workout is 6 minutes of interval training. Set your Interval Timer for 9 rounds of 5 seconds and 35 seconds intervals. The 5 seconds is very short time to write down your reps, but it is do-able. I did it so you can try it as well but be super fast. You will be doing the following exercises in this order until the time is up.
Diagonal Dead Lift with Sandbag – Alternating Legs
Start with your feet shoulder width appart holding your Sandbag in front of you. Step back with your right foot but diagonaly towards the left. Alternate legs.
Start with your feet shoulder width appart holding your Sandbag in front of you. Step back with your right foot but diagonaly towards the left. Alternate legs.
6 minutes Wokout
Time: 6min.
Workout Type: Interval training
Exercises: 3
Set your Interval Timer for 12 rounds of 10 seconds and 20 seconds intervals. There is no rest interval – both of them represent time at which you have to push at max effort. There are 3 exercises that you will be going through until you complete all 12 rounds. It will look like this:
10 seconds of Jump Squats
20 seconds of Side Pike Jumps
10 seconds of Jump Squats
20 seconds of Mountain Climber
… and repeat until your timer tells you that the 6 minutes are over. You should be pretty waped out at the end and have no energy left – this means that you shouldn’t be able to do more reps after you hear your timer beeping. Once you cool down and stretch you will be full of energy again and feel better then ever ;)
For those of those of you who want to burn extra calories, you guys can repeat this workout one more time or two more times. You can actually even spread it across the day and have a few hours in between each 6 minutes of training. This kind of strategy works very well for fat loss.
Workout Type: Interval training
Exercises: 3
- Jump Squat max. reps during 10 seconds
- Side Pike Jump max. reps during 20 seconds
- Mountaing Climber max. reps during 20 seconds
Set your Interval Timer for 12 rounds of 10 seconds and 20 seconds intervals. There is no rest interval – both of them represent time at which you have to push at max effort. There are 3 exercises that you will be going through until you complete all 12 rounds. It will look like this:
10 seconds of Jump Squats
20 seconds of Side Pike Jumps
10 seconds of Jump Squats
20 seconds of Mountain Climber
… and repeat until your timer tells you that the 6 minutes are over. You should be pretty waped out at the end and have no energy left – this means that you shouldn’t be able to do more reps after you hear your timer beeping. Once you cool down and stretch you will be full of energy again and feel better then ever ;)
For those of those of you who want to burn extra calories, you guys can repeat this workout one more time or two more times. You can actually even spread it across the day and have a few hours in between each 6 minutes of training. This kind of strategy works very well for fat loss.
I'm Into You Workout
Time: 12min.
Workout Type: Interval training
Exercises: 4
Set your Timer for 12 rounds of 10 seconds and 50 seconds intervals. The 10 seconds is your rest interval during which you can write your reps down and the 50 seconnds is your max. effort interval. The sequence goes like this:
10 seconds rest
…you will repeat this sequence one more time.
Workout Type: Interval training
Exercises: 4
- High Knees with Jump Rope max. reps
- Crab to Pike Press max. reps
- Reverse Push Up max. reps
- Side to Side Lunge with Sandbag max. reps
Set your Timer for 12 rounds of 10 seconds and 50 seconds intervals. The 10 seconds is your rest interval during which you can write your reps down and the 50 seconnds is your max. effort interval. The sequence goes like this:
10 seconds rest
- High Knees with Jump rope
- Crab to Pike Press
- High Knees with Jump Rope
- Reverse Push Ups
- High Knees with Jump rope
- Side to Side Lunge with Sandbag
…you will repeat this sequence one more time.
Put It Down On Me Workout
Time: 12min.
Workout Type: Interval training
Exercises: 4
Set your Interval Timer for 18 rounds and intervals of 10 seconds (rest interval) and 30 seconds (work interval). You will be skipping with your jump rope in between each exercise just like we did on Monday and the workout will look like this:
10 seconds rest
(you will repeat this sequence 3 times)
Workout Type: Interval training
Exercises: 4
- High Knees with Jump Rope max. reps
- Commando Push Ups max. reps
- Kick Over and Knee Raise max. reps
- Crunches on Balance Ball max. reps
Set your Interval Timer for 18 rounds and intervals of 10 seconds (rest interval) and 30 seconds (work interval). You will be skipping with your jump rope in between each exercise just like we did on Monday and the workout will look like this:
10 seconds rest
- High Knees with Jump Rope
- Commando Push Ups
- High Knees with Jump Rope
- Kick Over and Knee Raise
- High Knees with Jump Rope
- Crunches on Balance Ball
(you will repeat this sequence 3 times)
Dirty Bit Workout
Time: 12min.
Workout Type: Interval training
Exercises: 4
This workout is exactly 12 minutes long and you will have to set your Interval Timer for 12 rounds and two intervals – the 10 second interval has to be the first one followed by the longer 50 second interval. The 50 seconds have to be always super intense so keep that in mind and go for maximum reps for each exercise.
1. Skipping (132, 109)
2. Backward Lunge with Sandbag (21, 18)
3. Skipping (128, 123)
4. Reverse Push Up (21, 17)
5. Skipping (123, 114)
6. Monkey Push Up and Jump (15, 15)
You will repeat this circuit one more time before the timer goes off. The numbers in the brackets are my reps for both rounds – try to beat me ;)
Workout Type: Interval training
Exercises: 4
- High Knees with Jump Rope max. reps
- Backward Lunges with Sandbag max. reps
- Reverse Push Ups max. reps
- Monkey Push Up and Jump max. reps
This workout is exactly 12 minutes long and you will have to set your Interval Timer for 12 rounds and two intervals – the 10 second interval has to be the first one followed by the longer 50 second interval. The 50 seconds have to be always super intense so keep that in mind and go for maximum reps for each exercise.
1. Skipping (132, 109)
2. Backward Lunge with Sandbag (21, 18)
3. Skipping (128, 123)
4. Reverse Push Up (21, 17)
5. Skipping (123, 114)
6. Monkey Push Up and Jump (15, 15)
You will repeat this circuit one more time before the timer goes off. The numbers in the brackets are my reps for both rounds – try to beat me ;)
Take It Off! Workout
ime: 12min.
Workout Type: Interval training
Exercises: 4
Set your Interval Timer for 18 rounds of two intervals – the first interval is 10 seconds and the second interval is 30 seconds long. You will put all of your energy into each round and go for maximum reps during each 30 second interval. Use the 10 seconds of rest for writing down your reps. The workout looks like this:
10 seconds rest
High knees (with or without Jump Rope)
10 seconds rest
Ninja Jump Tuck
10 seconds rest
Hight Knees
10 seconds rest
Sandbag Swing
10 seconds rest
Hight kness
10 seconds rest
V-Lift on the Dip Station
You will go through this circuit 3 times.
Workout Type: Interval training
Exercises: 4
- High Knees with Jump Rope max. reps
- Ninja Jump Tuck max. reps
- Sandbag Swing max. reps
- V-lift on Dip Station max.reps
Set your Interval Timer for 18 rounds of two intervals – the first interval is 10 seconds and the second interval is 30 seconds long. You will put all of your energy into each round and go for maximum reps during each 30 second interval. Use the 10 seconds of rest for writing down your reps. The workout looks like this:
10 seconds rest
High knees (with or without Jump Rope)
10 seconds rest
Ninja Jump Tuck
10 seconds rest
Hight Knees
10 seconds rest
Sandbag Swing
10 seconds rest
Hight kness
10 seconds rest
V-Lift on the Dip Station
You will go through this circuit 3 times.
Hot Attack Workout
Time: 12min.
Workout Type: Interval training
Exercises: 6
Get your Interval Timer ready and set it up for 4 rounds and two intervals – 10 seconds and 50 seconds. You will go for maximum reps during each 50 second interval. The first part of the workout is made up of 2 exercises: Crab Toe Touch and Dive Bomber. It will look like this:
10 seconds rest
Crab Toe Touch
10 seconds rest
Dive Bomber
You will repeat this sequence one more time.
After completing the first part of the workout, reset your timer for 6 rounds of 10 seconds and 10 seconds intervals. You will go for a total burnout. There is no rest interval – you will work at your max. effort throughout the entire 2 minutes. There are two exercises that you will be doing back to back (no rest in between): Jump Lunge and Mountain Climber. You wont be able to write your reps down since there is no rest interval so just push hard as much as you can.
The third part of this workout is another 4 minutes of intervals. Set your timer again for 4 rounds and intervals of 10 seconds and 50 seconds. this time you will be doing One Leg Hot Attack exercise and Thigh Shrinker exercise. 10 seconds rest
One Leg Hot Attack
10 seconds rest
Thigh Shrinker
Repeat this sequence one more time (to get the 4 minutes in)
Workout Type: Interval training
Exercises: 6
- Crab Toe Touch max. reps
- Dive Bomber max. reps
- Jump Lunge max. reps
- Mountain Climber max. reps
- One Leg Hot Attack Exercise max. reps
- Thigh Shrinker Exercise max. reps
Get your Interval Timer ready and set it up for 4 rounds and two intervals – 10 seconds and 50 seconds. You will go for maximum reps during each 50 second interval. The first part of the workout is made up of 2 exercises: Crab Toe Touch and Dive Bomber. It will look like this:
10 seconds rest
Crab Toe Touch
10 seconds rest
Dive Bomber
You will repeat this sequence one more time.
After completing the first part of the workout, reset your timer for 6 rounds of 10 seconds and 10 seconds intervals. You will go for a total burnout. There is no rest interval – you will work at your max. effort throughout the entire 2 minutes. There are two exercises that you will be doing back to back (no rest in between): Jump Lunge and Mountain Climber. You wont be able to write your reps down since there is no rest interval so just push hard as much as you can.
The third part of this workout is another 4 minutes of intervals. Set your timer again for 4 rounds and intervals of 10 seconds and 50 seconds. this time you will be doing One Leg Hot Attack exercise and Thigh Shrinker exercise. 10 seconds rest
One Leg Hot Attack
10 seconds rest
Thigh Shrinker
Repeat this sequence one more time (to get the 4 minutes in)
Run the World Workout
Time: 12min.
Workout Type: Interval training
Exercises: 3
Part1
Set your Interval Timer for 6 rounds of 10 seconds and 30 seconds intervals. You will be doing the Lunge Back/Side Lunge combo for the entire 4 minutes, but don’t forget to switch sides after each interval.
Part 2
Set your timer to count down 4 minutes for you. Your goal is to complete as many sets of the Crazy Cali Exercise Combo as possible during the 4 minutes.
Part3
Reset your timer again for 6 rounds and intervals of 10 and 30 seconds. Do as many side crunches as possible during each 30 second interval and switch sides after each round.
Workout Type: Interval training
Exercises: 3
- Backward Lunge/Side Lunge 4 minute int. training
- Crazy Cali Exericse Combo max. sets
- Side Crunch 4 minute int. training
Part1
Set your Interval Timer for 6 rounds of 10 seconds and 30 seconds intervals. You will be doing the Lunge Back/Side Lunge combo for the entire 4 minutes, but don’t forget to switch sides after each interval.
Part 2
Set your timer to count down 4 minutes for you. Your goal is to complete as many sets of the Crazy Cali Exercise Combo as possible during the 4 minutes.
Part3
Reset your timer again for 6 rounds and intervals of 10 and 30 seconds. Do as many side crunches as possible during each 30 second interval and switch sides after each round.
600 Reps Fat Burn Workout
Time: ?min.
Workout Type: Time Challenge
Exercises: 10
I suggest that you go through them only once and complete beginners can cut down the reps even more and do only 15 reps for each exercise. Either way your goal is to complete this workout as fast as possible while keeping good form. Set your Interval Timer as a stop watch and get started!
Workout Type: Time Challenge
Exercises: 10
- Jump Lunge Kick Up 30 reps
- Side Burpee Knee Tuck 30 reps
- Super Girl Squat 30 reps
- Diving Knee Tucks 30 reps
- Jack Jump Tuck 30 reps
- 3D Push Ups 30 reps
- One Leg Jump Up 15 reps on each leg
- Ab Chopper 30 reps
- Sumo Twist Crunch 30 reps
- Plank Lift Off 30 reps
I suggest that you go through them only once and complete beginners can cut down the reps even more and do only 15 reps for each exercise. Either way your goal is to complete this workout as fast as possible while keeping good form. Set your Interval Timer as a stop watch and get started!
Amazing Abs Workout
Time: 12min.
Workout Type: Interval training
Exercises: 6
Part 1 – 3 minutes of 10/10 seconds intervals (no rest interval)
Set your timer for 9 rounds of 10 seconds and 10 seconds intervals. You will be doing Kick Ups and Mountain Climber Peaks back to back without a break for 3 minutes straight. You have 10 seconds for each exercise and your goal is to push at your max effort during this interval.
Part 2 – 6 minutes of 10/30 seconds intervals
Set your timer for 9 rounds of 10 seconds and 30 seconds intervals. You will be doing Side Plank Knee Tuck (left side up), Side Plank Knee Tuck (right side up), and Prisoner Get Ups back to back with 10 seconds intervals in between. Do as many reps as you can for each exercise during each 30 second interval and write your reps down.
Part 3 – 3 minutes of 10/10 seconds intervals (no rest interval)
Set your timer for 9 rounds of 10/10 seconds intervals. You will be doing the Plank Jumps and Knee Hugs back to back for 3 minutes straight. There is no rest interval in between these two exercises so you have to move really fast. Don’t bother with counting the reps just make sure that you are pushing to the limit.
Workout Type: Interval training
Exercises: 6
- Kick Ups max. reps
- Mountain Climber Peaks max. reps
- Side Plank Knee Tuck (left & right side) max. reps
- Prisoner Get Up max. reps
- Plank Jumps max. reps
- Knee Hugs max. reps
Part 1 – 3 minutes of 10/10 seconds intervals (no rest interval)
Set your timer for 9 rounds of 10 seconds and 10 seconds intervals. You will be doing Kick Ups and Mountain Climber Peaks back to back without a break for 3 minutes straight. You have 10 seconds for each exercise and your goal is to push at your max effort during this interval.
Part 2 – 6 minutes of 10/30 seconds intervals
Set your timer for 9 rounds of 10 seconds and 30 seconds intervals. You will be doing Side Plank Knee Tuck (left side up), Side Plank Knee Tuck (right side up), and Prisoner Get Ups back to back with 10 seconds intervals in between. Do as many reps as you can for each exercise during each 30 second interval and write your reps down.
Part 3 – 3 minutes of 10/10 seconds intervals (no rest interval)
Set your timer for 9 rounds of 10/10 seconds intervals. You will be doing the Plank Jumps and Knee Hugs back to back for 3 minutes straight. There is no rest interval in between these two exercises so you have to move really fast. Don’t bother with counting the reps just make sure that you are pushing to the limit.
LA Hard Body Workout
Time: 12min.
Workout Type: Interval training
Exercises: 4
Set your Interval Timer for 18 rounds of 10 seconds and 30 seconds intervals. Your goal is to work at your maximum effort and complete as many reps for each exercise as possible during each 30 second interval. The 10 seconds is just enough to write your reps down and get ready for the next round. There are 3 exercises and skipping (high knees) in between:
1. Skipping (high knees)
2. Ball Chopper
3. Skipping (high Knees)
4. Reverse Push Ups
5. Skipping (high Knees)
6. 123 Sumo Jump
This sequence is exactly 4 minutes long and you will repeat it 3 times.
Workout Type: Interval training
Exercises: 4
- High Knees with Jump Rope max. reps
- Ball Chopper max. reps
- Reverse Push Ups max. reps
- 123 Sump Jump max. reps
Set your Interval Timer for 18 rounds of 10 seconds and 30 seconds intervals. Your goal is to work at your maximum effort and complete as many reps for each exercise as possible during each 30 second interval. The 10 seconds is just enough to write your reps down and get ready for the next round. There are 3 exercises and skipping (high knees) in between:
1. Skipping (high knees)
2. Ball Chopper
3. Skipping (high Knees)
4. Reverse Push Ups
5. Skipping (high Knees)
6. 123 Sumo Jump
This sequence is exactly 4 minutes long and you will repeat it 3 times.
Give Me Everything Workout
Time: 12min.
Workout Type: Interval training
Exercises: 4
Set your timer for 12 rounds of two intervals. The first interval is 10 seconds and the second (work) interval is 50 seconds. There is a circuit of 4 different exercises and your goal is to complete as many reps as you can during each 50 second interval. The circuit looks like this:
1. One Leg Dead Lift with Sandbag Left Leg
2. One Leg Dead Lift with Sandbag Right Leg
3. Jump Jacks with Jump Rope
4. Knee Raises on Dip Station
5. Jump Jacks
6. Breakdance Push Up (alternating sides)
This circuit is 6 minutes long so you will go through it twice to complete the 12 minutes.
Workout Type: Interval training
Exercises: 4
- One Leg Dead Lift with Sandbag max. reps
- Jump Jacks with Jump Rope max. reps
- Knee Raises max. reps
- Breakdance Push Ups max. reps
Set your timer for 12 rounds of two intervals. The first interval is 10 seconds and the second (work) interval is 50 seconds. There is a circuit of 4 different exercises and your goal is to complete as many reps as you can during each 50 second interval. The circuit looks like this:
1. One Leg Dead Lift with Sandbag Left Leg
2. One Leg Dead Lift with Sandbag Right Leg
3. Jump Jacks with Jump Rope
4. Knee Raises on Dip Station
5. Jump Jacks
6. Breakdance Push Up (alternating sides)
This circuit is 6 minutes long so you will go through it twice to complete the 12 minutes.
365 Rep Belly Blaster Workout
Time: ?min.
Workout Type: Time Challenge
Exercises: 12
Workout Type: Time Challenge
Exercises: 12
- Sandbag Squat & Backward Lunge 30 reps
- Triple Knee Tuck/One Leg Push Up Combo 30 reps
- Sandbag Combo - Full Body Exercise 30 reps
- Forward & Backward Lunge with Sandbag 30 reps
- Seated Pull Ups 30 reps
- Sandbag Squat 30 reps
- Plank Side Jumps 30 reps
- Lift Split 30 reps
- Pendulum 30 reps
- One Arm Press Up 15 reps on each arm
- Mountain Climber 30 reps
- Ninja Jump Tuck 5 reps
Pump It Workout
Time: 12min.
Workout Type: Interval training
Exercises: 3
There are only 3 exercises that you will be doing back to back which means that you will go through that circuit 4 times. This workout takes only 12 minutes so make sure that you put your maximum effort into each round to get the most amount of benefits.
Workout Type: Interval training
Exercises: 3
- Sandbag Squat max. reps
- High Knees with Jump Rope max. reps
- Reverse Push Up max. reps
There are only 3 exercises that you will be doing back to back which means that you will go through that circuit 4 times. This workout takes only 12 minutes so make sure that you put your maximum effort into each round to get the most amount of benefits.
Booty Shape Up Workout
Time: 12min.
Workout Type: Interval Circuit Training
Exercises: 3
Workout Type: Interval Circuit Training
Exercises: 3
- Commando Push Up max. reps
- Sandbag Squat & Push Kick max. reps
- Single Knee Tuck max. reps