Workout #15: Circuit

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Workout #15: Circuit

Here's a quick little workout to get you through the weekend. You're in for some circuit work! You will be working through the 6 exercises below for each circuit. In round one, you will complete 60 seconds of each exercise with no rest in between. Once all exercises are completed rest for 30-60 seconds. Round 2 begins with 40 seconds of each exercise however in this set you are complete two full circuits before you rest. In your final round you will need to complete 3 sets through the circuit working for only 20 seconds per exercise. Keep your technique neat and push for intensity with each exercise.

Circuit times

Round 1
60 seconds per exercise
1 set through

Round 2
40 seconds per exercise
2 sets through

Round 3
20 seconds per exercise
3 sets through

Circuit

Triple squat jump

Squat hold

Commando push ups

Plank

Bicycle kick

Mountain Climbers

 

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Workout #14: 300 rep challenge

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Workout #14: 300 rep challenge

It doesn't get much simpler than this (that doesn't make it easy though!). This is your 300 rep challenge. Today you're knocking through 5 exercises per workout. You will complete 10 reps per exercise and 6 sets through to give you your total 300 reps. Complete each workout twice with minimal rest in between sets.

300 rep challenge #2

Lie Down Push Ups

Sit Ups

Dips

Half Burpees

Mountain Climbers (per side)

300 rep challenge #1

Burpees

Squat Jumps

Lunges

Tuck Jumps

Star Jumps

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Workout #13: Criss cross

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Workout #13: Criss cross

Each workout only consists of 2 exercises which we will refer to as exercise A and exercise B. Your workout today will start off with 10 reps of exercise A and 1 rep of exercise B. For each set after this point you will subtract 1 rep from exercise A and add it to exercise B. Your workout should look like this. 10&1, 9&2, 8&3, 7&4, 6&5....etc. Your workout will be completed at the end of your 10th round which should be 1&10. Complete two sets of each criss cross and you're done for today!

Criss Cross 1

Sumo squat jumps

Jump lunges (per side)

Criss Cross 2

Half burpees lay downs

4 point push up

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Workout #12: Stack set 2

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Workout #12: Stack set 2

Here's one for the weekends. You're in for 30 minutes of sweat dripping, heart pumping, fat burning stack sets! You're workout consists of 4 rounds of 4 exercises. Round one begins with 10 seconds of each exercise, no breaks in between. Without resting, follow that up with round 2 where you will hit each exercise for 20 seconds. 30 seconds of each exercise for round 3 and 40 seconds for each exercise for round 4. Rest as needed between workout (no more than 60-90 seconds) and repeat each set twice. Happy sweating!

Plyo push ups

Hindu push ups

Plank

Dips

Burpee jump up (step up if needed)

Step up knee thrust (Right side)

Squat hold

Step up knee thrust (Left side)

 

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Workout #11: Stairway to seven

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Workout #11: Stairway to seven

Today's work out is called stairway to seven (Excuse the pun).  You've got seven exercises and seven minutes per workout. You'll begin your first workout at one rep of your first exercise and follow it up with two reps of your second exercise, three reps of your thirds, four reps of your fourth and so on. Once all seven exercises are complete you will continue to work through from exercise one adding one rep per exercise until 7 minutes are complete. Your goal is to get as high as possible in the 7 minutes. Once your workout is complete have a 2 minute rest and then start your second set in reverse from the last exercise you completed. Your goal here is to beat your last time and complete the workout in under 7 minutes! Repeat each workout twice and you're done for today. Enjoy :)

Burpee (full ROM)

Squat jump

Push up

Wide to narrow squat

Dips

Sit ups

High knees

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Workout #10: Pyramid set

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Workout #10: Pyramid set

Those Egyptians knew a thing or two when it came to their pyramids. I bet they didn't know that they make for a killer workout though! Today you're knocking off 2 exercises for 9 round of work. Round 1 begins with 2 reps of each exercise. Every round after that until round 5 you double the previous set of work! After set 5 you will half each set until you're back to the reps that you started with. Your set should look like this:

Round 1 - 2 reps
Round 2 - 4 reps
Round 3 -  8 reps
Round 4 - 16 reps
Round 5 - 32 reps
Round 6 - 16 reps
Round 7 - 8 reps
Round 8 - 4 reps
Round 9 - 2 reps 

Smash through 2 sets of each for today's workout :)

Pyramid set 1

Burpees (no push up or jump)

Squat jumps

Pyramid set 2

Tricep push ups

Plank to push up

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Workout #9: Drop set 2

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Workout #9: Drop set 2

Could not ask for a nicer day to get our start of the week sweat on, and in today's workout there will be sweat....lots of it. You've got drop sets today. Just a casual 10 rounds. Round 1 begins with 10 reps of each exercise. Every round after that you will simply take one rep off your previous set. Your set of work should look like this. Round 1 - 10 reps per exercise, round 2 - 9 reps per exercise, round 3 - 8 reps per exercise etc. Remember to try and squeeze in 2 sets of each workout with as little rest as needed in between sets. Get through the next 30 minutes of work and then grab yourself a nice cool drink while you soak up a little sun.  Enjoy!

Drop set 1

Dips

Spiderman push ups

Drop set 2

Wide to narrow squats

Jumping lungs

Drop set 3

Candle sticks

High leg crunches

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Workout #8: AMRAP2

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Workout #8: AMRAP2

Are you ready for your AMRAP workout? You're up for 2 rounds of each of the following 7 minute circuits where your goal is to complete As Many Rounds As Possible (AMRAP). Warm up, smash through each round with good form to the best of your ability and then give yourself a 60-90 seconds break after each circuit. Post your results and let me know how many sets you completed in each workout. Good luck!

AMRAP 2

10 Commando push ups

10 Star jump burpees

10 Wide to narrow plank with knee drive

10 Sit up twist

AMRAP 1

10 Squat and lunge

10 Four point push up

10 Squat and kick

10 Half burpees

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Workout #7: Run the clock

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Workout #7: Run the clock

It's Monday morning and odds are the weekends left you feeling inclined to make a slow to start your week. Well do I have news for you! Here's an awesome workout that'll get you fired up and have your fitness goals back on track. Today you're running the clock. Each workout will consist of 4 round of 4 exercises. In your first round you will complete 60 seconds of each exercise with no breaks in between. Once your first set is completed treat yourself to 15-30 seconds rest depending on how you're feeling (the less time here the better). For set 2, 3 and 4 you will complete the same exercise, how ever you will drop your time per exercise down to 45s for round 2, 30s for round 3 and 15s for round 4. Complete each workout once for today (or twice if you're really wanting a butt kicking) Happy sweating :)

Run the Clock 2

Plank to push up

Walking lunges

Plank knee raise

Star jumps

 

Run the Clock 1

Lay down push ups

1.5 squats

Starfish crunch

High knees

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Workout #6: Circuit

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Workout #6: Circuit

A little circuit work never killed any one.....right? Today you've got 3 workouts consisting of 6 exercises to work though. You'll be completing as many reps as possible per exercise in the time given. After each exercise you'll be allocated a rest period so work hard and stay focused. You're work/rest times and listed below. Let us know how you're feeling after that third workout. We know we were puffed!

Circuit

Burpees

Single hand high leg crunch

Squat jumps

Lateral moving push ups

Bicycle kicks

High knees

Round times

Round 1
45 seconds work
15 seconds rest
complete circuit once
Round 2
35 seconds work
10 seconds res
complete circuit twice
Round 3
25 seconds work
5 seconds rest
complete circuit 3 times

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Workout #5: The 300!

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Workout #5: The 300!

Here's our version of the 300 spartan's workout and FYI, you'll be feeling like you've defeated an army once you've completed it. You've got 10 rounds of 30 reps to complete before you've earned your warrior title today.  Each workout consists of 3 exercises where 1 round will be broken down into 10 reps of each exercise. You will complete each workout twice for the day. Post your results and time to complete below.

300 v2

Squat Jumps

Explosive push ups

Sit ups

300 v1

Star jumps

Alternating jumping lunges

Standing knee tucks

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Workout #4: Criss cross

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Workout #4: Criss cross

You're about to find out how deceiving a criss cross set can be. Each workout only consists of 2 exercises which we will refer to as exercise A and exercise B. Your workout today will start off with 10 reps of exercise A and 1 rep of exercise B. For each set after this point you will subtract 1 rep from exercise A and add it to exercise B. Your workout should look like this. 10&1, 9&2, 8&3, 7&4, 6&5....etc. Your workout will be completed at the end of your 10th round which should be 1&10. Complete two sets of each criss cross and you're done for today!

Criss Cross 1

Hindu push ups

Knee to elbow crunch

Criss Cross 2

Sprawls

Step up lunges (complete reps on both legs)

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Workout #3: Stack set

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Workout #3: Stack set

What's a stack you ask? Please, let me explain. Today we begin each workout with a nice and easy low rep count...maybe a little to easy you're thinking. Well don't speak too soon. After you complete each round you will add on an additional amount of reps to your next round as indicated below in each workout. Your goal is to get as high as possible in each 7 minute workout. Complete 2 sets of each workout for today and you're done. Post your results and let us know how high you got in each workout. 

Stack set 2

Round 1: 2 reps
Add 2 reps to each exercise every time you complete a round.

Burpees

Push up knee tap

Sumo squat

Sit up

Stack set 1

Round 1: 10 reps
Add 10 reps to each exercise every time you complete a round.

Mountain climbers

Star jumps

Bicycle kicks

High knees

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Workout #2: Drop set

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Workout #2: Drop set

Let the burn begin! Drop sets are all about volume so today you'll be completing 6 sets per workout. Start your first round at 18 reps of each exercise, then take away 3 reps of each exercise per round until you've completed all 6 sets. Your workout should look like this; 18 forward lunges, 18 W2N squats, 15 forward lunges, 15 W2N squats, 12 forward lunges, 12 W2N squats...etc. Complete 2 rounds of each workout and you're done for today! Remember to post your time to complete each workout in the comments below.

Drop set 2

Wide to narrow push ups

Half burpees

Drop set 1

Forward lunges/leg

Wide to narrow squats

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Workout #1: AMRAP

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Workout #1: AMRAP

It's AMRAP day today so get ready to sweat! You're up for 2 rounds of each of the following 7 minute circuits where your goal is to complete As Many Rounds As Possible (AMRAP). Warm up, smash through each round with good form to the best of your ability and then give yourself a 60-90 seconds break after each circuit. Post your results and let us know how many sets you completed in each workout. Good luck!

AMRAP 1

20 star jumps

15 squat jumps

10 reverse lunges/leg

5 burpees

AMRAP 2

20 mountain climbers/leg

15 dips

10 push ups

5 plank walkouts

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