Good feeling
Time: 12min.
Workout Type: Interval training
Exercises: 6
Workout Type: Interval training
Exercises: 6
- Ugi Punch 50sec.interval
- Frog Burpee 50sec.interval
- Side Forward Lunge - left leg 50sec.interval
- Side Forward Lunge - right leg 50sec.interval
- Sumo Push Up 50sec.interval
- Side Knee Raises 50sec.interval
Teenage Dream Workout
Time: ?min.
Workout Type: Ab & Core Workout
Exercises: 6
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
Brutal Marine Corps Workout
Time: >25min.
Workout Type: Interval Strength Training
Exercises: 17
Part 1 4min. of interval training
The first part is 4 minute long interval training. Set your timer for 8 rounds and two intervals – 10 seconds and 20 seconds. You will be doing Sandbag Squats and Plank Jump Push Ups. It will look like this:
10 seconds of rest – beep!
Sandbag Squat (sandbag on your right shoulder) and go for maximum reps during the 20 seconds – beep!
10 seconds of rest – beep!
Plank Jump Push Up – beep!
10 seconds of rest – beep!
Sandbag Squat (sandbag on your left shoudler) go for max. reps during the 20 second interval – beep!
Plank Jump Push Up – beep!
Repeat the whole thing one more time – beep! – done.
The second part is a time challenge and you will be doing
Complete 5 sets as fast as you can. You will have to set your interval timer as a stop watch for this challenge.
The third Part is another 4 minutes of interval training. Set your timer exactly the way you set it for Part 1. You will be doing Sandbag Mini Squats and Super Girl Push Ups.
REPEAT ALL 3 PARTS ONE MORE TIME!
Workout Type: Interval Strength Training
Exercises: 17
Part 1 4min. of interval training
- Sandbag Squat (right shoulder) max. reps during 20 second interval
- Plank Jump Push Up max. reps during 20 second interval
- Sandbag Squat (left shoulder) max. reps during 20 second interval
- Plank Jump Push Up max. reps during 20 second interval
- 10 Pendulums
- Roll over
- 1 walking push up
- Elbow Plank Jumps (side to side)
- This is one Set - Complete 5 sets for time
- Sandbag Mini Squat (right shoulder) max. reps during 20 second interval
- Super Girl Push Ups max. reps during 20 second interval
- Sandbag Mini Squat (left shoulder) max. reps during 20 second interval
- Super Girl Push Ups max. reps during 20 second interval
- This is only a half of the workout Repeat all 3 parts one more time...
The first part is 4 minute long interval training. Set your timer for 8 rounds and two intervals – 10 seconds and 20 seconds. You will be doing Sandbag Squats and Plank Jump Push Ups. It will look like this:
10 seconds of rest – beep!
Sandbag Squat (sandbag on your right shoulder) and go for maximum reps during the 20 seconds – beep!
10 seconds of rest – beep!
Plank Jump Push Up – beep!
10 seconds of rest – beep!
Sandbag Squat (sandbag on your left shoudler) go for max. reps during the 20 second interval – beep!
Plank Jump Push Up – beep!
Repeat the whole thing one more time – beep! – done.
The second part is a time challenge and you will be doing
- 10 Pendulums – Roll Over – 1 Walking Push Up – 10 Elbow Plank Jumps (side to side with your feet together)
- Roll Over – 1 Walking Push Up – 10 Pendulums
Complete 5 sets as fast as you can. You will have to set your interval timer as a stop watch for this challenge.
The third Part is another 4 minutes of interval training. Set your timer exactly the way you set it for Part 1. You will be doing Sandbag Mini Squats and Super Girl Push Ups.
REPEAT ALL 3 PARTS ONE MORE TIME!
Hot fat Loss 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
Stronger & Hotter Workout
Time: 16min.
Workout Type: Intervals & Time Challenge
Exercises: 5
1) Sandbag Dragon Lunge My score: 9, 9, 7 reps
2) Crossed Leg Burpee My score: 9, 9, 9 reps
3) Sandbag Squat – Right Shoulder My score: 21, 15, 10
4) Sandbag Squat – Left Shoulder My score: 21, 13, 12
The second Part of this workout is a Time Challenge and your goal is to complete 15 sets of the Jump Squats/Push Ups Combo. I explained all of the exercises and this combo in the video above and I also included easier variations for beginners.
The combo is 2 Jump Squats – 1 Jump Tuck – 3 half way down push ups and power up into a squat. This is one set. Try to beat my time – 3 minutes and 34 seconds.
Workout Type: Intervals & Time Challenge
Exercises: 5
- Sandbag Dragon Lunge & Row max. reps
- Crossed Leg Burpees max.reps
- Sandbag Squat - Left Shoulder max.reps
- Sandbag Squat - Right Shoulder max.reps
- Jump Squats/Push Ups Combo 15 sets for time
1) Sandbag Dragon Lunge My score: 9, 9, 7 reps
2) Crossed Leg Burpee My score: 9, 9, 9 reps
3) Sandbag Squat – Right Shoulder My score: 21, 15, 10
4) Sandbag Squat – Left Shoulder My score: 21, 13, 12
The second Part of this workout is a Time Challenge and your goal is to complete 15 sets of the Jump Squats/Push Ups Combo. I explained all of the exercises and this combo in the video above and I also included easier variations for beginners.
The combo is 2 Jump Squats – 1 Jump Tuck – 3 half way down push ups and power up into a squat. This is one set. Try to beat my time – 3 minutes and 34 seconds.
Death To Fat Workout
Time: 12min.
Workout Type: Interval Circuit Training
Exercises: 4
You will need to set your Interval Timer (as shown in the video) for 12 rounds of 10 seconds and 50 seconds intervals. Your goal is to complete as many reps as possible during each 50 second interval and write your reps down during your rest intervals.
Workout Type: Interval Circuit Training
Exercises: 4
- High Knees max.reps
- Reverse Push Ups max.reps
- Ugi Pop max.reps
- Ugi Squeeze & Hip Thrust max.reps
You will need to set your Interval Timer (as shown in the video) for 12 rounds of 10 seconds and 50 seconds intervals. Your goal is to complete as many reps as possible during each 50 second interval and write your reps down during your rest intervals.
Balls of Fury Workout
Time: 12min.
Workout Type: Interval Strength Training
Exercises: 3
Workout Type: Interval Strength Training
Exercises: 3
- Side Plank Burpee max.reps
- Reptile Butt Lift max.reps
- Jump Up & Ugi Squat max.reps
Haven’t Have Enought Workout
Time: 21min.
Workout Type: Intervals&Time Challenge
Exercises: 6
This workout is made up of 2 parts. The first part is 15 minute long interval circuit training. Set your interval timer for 15 rounds of 10 seconds and 50 seconds intervals. The 10 seconds is your rest interval during of which you will be writing down your reps. Your goal is to complete as many reps as you can (while keeping proper form) during the 50 second intervals. This is the circuit and you will go through it 3 times:
1. Burpees with Ugi Push Up (my reps: 11, 8, 8)
2. One Leg Dead Lift (with Sandbag) Left leg (my reps: 24, 21, 20) – I used my Ugi today
3. One Leg Dead Lift (with Sandbag) Righ leg (my reps: 24, 22, 20)
4. Criss Cross Hip Thrust (my reps: 25, 22, 21)
5. Jump Lunge and Twist with Fitness Ball (my reps: 14, 14, 12)
Part 2 – Time Challenge
The Ugi Squeeze and the challenge is to complete 300 reps as fast as possible.
Workout Type: Intervals&Time Challenge
Exercises: 6
- Burpee Ugi Push Up max.reps
- Sandbag One Leg Dead Lift - Left max.reps
- Sandbag One Leg Dead Lift - Right max.reps
- Criss Cross Hip Thrust max.reps
- Jump Lunge & Twist max.reps
- Ugi Squeeze 300 reps for time
This workout is made up of 2 parts. The first part is 15 minute long interval circuit training. Set your interval timer for 15 rounds of 10 seconds and 50 seconds intervals. The 10 seconds is your rest interval during of which you will be writing down your reps. Your goal is to complete as many reps as you can (while keeping proper form) during the 50 second intervals. This is the circuit and you will go through it 3 times:
1. Burpees with Ugi Push Up (my reps: 11, 8, 8)
2. One Leg Dead Lift (with Sandbag) Left leg (my reps: 24, 21, 20) – I used my Ugi today
3. One Leg Dead Lift (with Sandbag) Righ leg (my reps: 24, 22, 20)
4. Criss Cross Hip Thrust (my reps: 25, 22, 21)
5. Jump Lunge and Twist with Fitness Ball (my reps: 14, 14, 12)
Part 2 – Time Challenge
The Ugi Squeeze and the challenge is to complete 300 reps as fast as possible.
What You Want Workout
Time: 12min.
Workout Type: Intervals & Max.Sets
Exercises: 4
Set your interval timer for 16 rounds of 15 and 15 second intervals. Both intervals are your max. effort intervals and there is no rest interval in between, so you won’t have time to write down your reps. It’s ok, don’t count your reps just push yourself to the limit throughout the 8 minutes. The exercises are:
1. Beep! Ugi Climber (15 second interval)
2. Beep! Ugi Jump Squat (15 second interval)
I am using my fit ball because it gives me better workout, however you can still get amazing training even just with your own bodyweight.
Take a sip of water and move directly to the second part of the workout.
The second part of this workout is 4 minutes long. Set your timer to count down the 4 minutes for you. You will be doing the following exercises and your goal is to complete maximum sets:
1.Sumo Squat & Knee Tuck – 10 reps
2.One Leg Ugi Squat – 5 reps on left leg
3.One Leg Ugi Squat – 5 reps on right leg
I completed 4 rounds of this circuit during the 4 minutes.
Workout Type: Intervals & Max.Sets
Exercises: 4
- Ugi Climber max. reps
- Ugi Jump Lunge max.reps
- Sumo Squat & Knee Tuck 10 reps (alternating legs)
- One Leg Ugi Squat 5 reps each leg
Set your interval timer for 16 rounds of 15 and 15 second intervals. Both intervals are your max. effort intervals and there is no rest interval in between, so you won’t have time to write down your reps. It’s ok, don’t count your reps just push yourself to the limit throughout the 8 minutes. The exercises are:
1. Beep! Ugi Climber (15 second interval)
2. Beep! Ugi Jump Squat (15 second interval)
I am using my fit ball because it gives me better workout, however you can still get amazing training even just with your own bodyweight.
Take a sip of water and move directly to the second part of the workout.
The second part of this workout is 4 minutes long. Set your timer to count down the 4 minutes for you. You will be doing the following exercises and your goal is to complete maximum sets:
1.Sumo Squat & Knee Tuck – 10 reps
2.One Leg Ugi Squat – 5 reps on left leg
3.One Leg Ugi Squat – 5 reps on right leg
I completed 4 rounds of this circuit during the 4 minutes.
It's So On Right Now Workout
Time: 20min.
Workout Type: Interval training
Exercises: 10
This workout is 20 minute long interval training. You will need to set your Interval Timer for 20 rounds of 10 and 50 seconds long intervals. The 10 seconds is your rest interval (it has to be set as the first one on your timer) and the 50 second interval is the one during of which you have to work at your maximum effort.
This workout is made up of 2 rounds of 10 super fun :) exercises so that you can really enjoy your training.
Workout Type: Interval training
Exercises: 10
- Sandbag Swing max.reps
- Cross Legged Burpee max.reps
- Turkish Jump Up max.reps
- Ugi Crab max.reps
- Foot Elevated Squat - Left max.reps
- Foot Elevated Squat - right max.reps
- Jump Lunge & Knee Crunch max.reps
- Mountain Climber max.reps
- Sandbag - Squat/lunge combo max.reps
- Ugi Full Body Combo max.reps
This workout is 20 minute long interval training. You will need to set your Interval Timer for 20 rounds of 10 and 50 seconds long intervals. The 10 seconds is your rest interval (it has to be set as the first one on your timer) and the 50 second interval is the one during of which you have to work at your maximum effort.
This workout is made up of 2 rounds of 10 super fun :) exercises so that you can really enjoy your training.
Let it go! Workout
Time: 12min.
Workout Type: Interval training
Exercises: 4
Set your Interval Timer for 24 rounds of 10 and 20 second intervals. This workout is a circuit of 4 exercises that you will repeat 6 times. You have just 20 seconds for each exercise and 10 seconds of rest in between so try to really push at your max effort.
Workout Type: Interval training
Exercises: 4
- Side Jump Lunge max.reps
- Pendulum max.reps
- Sandbag Clean max.reps
- Ugi Squeeze max.reps
Set your Interval Timer for 24 rounds of 10 and 20 second intervals. This workout is a circuit of 4 exercises that you will repeat 6 times. You have just 20 seconds for each exercise and 10 seconds of rest in between so try to really push at your max effort.
Bombshell Butt Workout
Time: 15min.
Workout Type: Intervals & Challenge
Exercises: 5
This is a 15 minute long workout that combines 10 minutes of Interval Training and 5 minutes of exercise challenge.
Part 1
Start by setting up your Interval Timer for 15 rounds of 10 seconds and 30 seconds intervals. You have 30 seconds for each exercise and 10 seconds of rest in between to write down your reps. Your goal is to push yourself really hard and complete as many reps for each exercise as you can. I was using my Fit Ball, Sandbag and Dip Station, however if you don’t have any of this equipment, don’t let that discourage you from trying this workout. You can do all of those exercises with just your own bodyweight or use your creativity to modify some of those exercises. Here are my reps and the circuit of exercises that you have to repeat 3 times in order to complete 10 minutes of Interval Training:
1) Ugi Jump Twist and Pop – 9, 8, 8
2) Reverse Push Up (on Dip Station) – 12, 11, 12
3) Side Lunge Twist (with Sandbag) Left side – 11, 10, 9
4) Side Lunge Twist Right side – 11, 10, 10
5) Ugi Plank Jacks (fit ball) – 20, 19, 17
Part 2
Set your timer to count down 5 minutes for you. You will be doing 6 reps of One Arm Push Up with Ugi (alternating sides as shown in the video tutorial) and 12 reps of Ugi Jump Lunge – keep going back and forth until the time is up. What counts at the end is the total amount of reps for each exercise.
I completed 8 sets of One Arm Push Ups and 7 sets + 2 reps of Jump Lunges. The next time you do this workout, your goal will be to beat your personal best at least by one rep. Even just one more rep will count as a progress so make sure to keep track of that.
Workout Type: Intervals & Challenge
Exercises: 5
- Ugi Jump Twist and Pop max.reps
- Reverse Push Up max.reps
- Side Lunge Twist (left side) max.reps
- Side Lunge Twist (right side) max.reps
- Ugi Plank Jacks max.reps
This is a 15 minute long workout that combines 10 minutes of Interval Training and 5 minutes of exercise challenge.
Part 1
Start by setting up your Interval Timer for 15 rounds of 10 seconds and 30 seconds intervals. You have 30 seconds for each exercise and 10 seconds of rest in between to write down your reps. Your goal is to push yourself really hard and complete as many reps for each exercise as you can. I was using my Fit Ball, Sandbag and Dip Station, however if you don’t have any of this equipment, don’t let that discourage you from trying this workout. You can do all of those exercises with just your own bodyweight or use your creativity to modify some of those exercises. Here are my reps and the circuit of exercises that you have to repeat 3 times in order to complete 10 minutes of Interval Training:
1) Ugi Jump Twist and Pop – 9, 8, 8
2) Reverse Push Up (on Dip Station) – 12, 11, 12
3) Side Lunge Twist (with Sandbag) Left side – 11, 10, 9
4) Side Lunge Twist Right side – 11, 10, 10
5) Ugi Plank Jacks (fit ball) – 20, 19, 17
Part 2
Set your timer to count down 5 minutes for you. You will be doing 6 reps of One Arm Push Up with Ugi (alternating sides as shown in the video tutorial) and 12 reps of Ugi Jump Lunge – keep going back and forth until the time is up. What counts at the end is the total amount of reps for each exercise.
I completed 8 sets of One Arm Push Ups and 7 sets + 2 reps of Jump Lunges. The next time you do this workout, your goal will be to beat your personal best at least by one rep. Even just one more rep will count as a progress so make sure to keep track of that.
Workout for the lovers!
Time: 12min.
Workout Type: Interval training
Exercises: 3
I split this routine into two parts. The first one is 4 minutes long Interval Skipping and you will be doing high knees with (or without) your jump rope. Set your Interval timer for 8 rounds of 10 seconds and 20 seconds long intervals. All you have to do is to push yourself to your maximum effort during each 20 second interval and try for as many high knees as you can. The 10 second interval is just enough to get some rest and you can also write down your reps. The great thing about this super short routine is that you can do it as an extra challenge each morning (it’s only 4 minutes!) and you can try to beat your reps each time. Just a little tip for the morning challenge: Take your protein before and eat your breakfast right after. This way you get a great boost of energy for the day together with all kinds of other benefits like boosting your metabolism through the roof so that you will be burning fat at a faster rate.
The second part of this workout is 8 minute long Interval Strength training with absolutely no time for rest in between exercises. It’s a killer but you will love it. It goes like this:
1. Jump Tuck – you have just 5 seconds so be fast
2. Reverse Mini Push Up (on the Dip Station) – 15 seconds
3. Sanbag Mini Squat – 15 seconds
4. Jump Tuck – 5 seconds
You will go through this circuit 6 times wich means that you have to set your Interval Timer for 24 rounds x 5 and 15 seconds intervals.
Workout Type: Interval training
Exercises: 3
- Jump Tuck 1 rep
- Reverse Mini Push Ups max.reps
- Sandbag Mini Squats max.reps
I split this routine into two parts. The first one is 4 minutes long Interval Skipping and you will be doing high knees with (or without) your jump rope. Set your Interval timer for 8 rounds of 10 seconds and 20 seconds long intervals. All you have to do is to push yourself to your maximum effort during each 20 second interval and try for as many high knees as you can. The 10 second interval is just enough to get some rest and you can also write down your reps. The great thing about this super short routine is that you can do it as an extra challenge each morning (it’s only 4 minutes!) and you can try to beat your reps each time. Just a little tip for the morning challenge: Take your protein before and eat your breakfast right after. This way you get a great boost of energy for the day together with all kinds of other benefits like boosting your metabolism through the roof so that you will be burning fat at a faster rate.
The second part of this workout is 8 minute long Interval Strength training with absolutely no time for rest in between exercises. It’s a killer but you will love it. It goes like this:
1. Jump Tuck – you have just 5 seconds so be fast
2. Reverse Mini Push Up (on the Dip Station) – 15 seconds
3. Sanbag Mini Squat – 15 seconds
4. Jump Tuck – 5 seconds
You will go through this circuit 6 times wich means that you have to set your Interval Timer for 24 rounds x 5 and 15 seconds intervals.
Hands Free Workout
Time: 20min.
Workout Type: Interval training
Exercises: 6
Set your interval timer for 20 rounds of 10 seconds and 50 seconds long intervals. The first one is your rest interval and your goal is to complete as many reps as possible during each 50 second interval. There are 5 exercises (listed in the workout breakdown) in the circuit and you will go through the circuit twice. Here is what it looks like and my reps for both rounds:
You will start with 10 seconds of rest to get ready for the first exercise
Workout Type: Interval training
Exercises: 6
- Low Jacks max.reps
- Get Up max.reps
- One Leg Ugi Bridge (left) max.reps
- One Leg Ugi Bridge (right) max.reps
- Flying Jump Lunge max.reps
- Ugi Leg Lift max.reps
Set your interval timer for 20 rounds of 10 seconds and 50 seconds long intervals. The first one is your rest interval and your goal is to complete as many reps as possible during each 50 second interval. There are 5 exercises (listed in the workout breakdown) in the circuit and you will go through the circuit twice. Here is what it looks like and my reps for both rounds:
You will start with 10 seconds of rest to get ready for the first exercise
Wicked Things Workout
Time: ?min.
Workout Type: Time Challenge
Exercises: 7
Workout Type: Time Challenge
Exercises: 7
- Jump Lunge & Swing 10 reps
- Diagonal Knee Raise 20 reps
- Side Plank Leg Lift 10 reps each leg
- PTTVL 20 reps
- Pike Press & Knee Tuck 20 reps alt.legs
- Leg Swing, back lunge, knee raise 20 reps alt. sides
- Burpee for Erin 1 rep
Silent killer Workout
Time: 20min.
Workout Type: Interval training
Exercises: 6
Set your interval timer for 20 rounds of two intervals. The first interval is 10 seconds (rest interval) and the second interval is 50 seconds long. Your goal is to push at your max. effort during each 50 second interval. This workout is a circuit that you will have to repeat twice in order to get the 20 minutes in. Don’t forget to write down your reps.
Workout Type: Interval training
Exercises: 6
- Lunge Squat (left leg forward) max.reps
- Squat max.reps
- Lunge Squat (right leg forward) max.reps
- Reverse Push Up max.reps
- Knee Raises max.reps
- Sandbag Weighted Crunch max.reps
Set your interval timer for 20 rounds of two intervals. The first interval is 10 seconds (rest interval) and the second interval is 50 seconds long. Your goal is to push at your max. effort during each 50 second interval. This workout is a circuit that you will have to repeat twice in order to get the 20 minutes in. Don’t forget to write down your reps.