1. For Time:
- 100 Push ups
- 100 Sit ups
- 100 Air Squats
- 100 Supermans (back extentions)
2.Burpee Ladder
- Start timer and on the first minute you do 1 burpee, rest until minute 2, then do 2 burpees, rest until minute 3 and do 3 burpees, continue to do this until you can not do anymore burpees without running out of time.
- If you fall short of 16 you must do either wall sits or bear crawls for the amount of time you fell short. (ex. if you got 12 rounds you have 4 minutes to do wall sits or bear crawls or both!)
Beat Trainer Lindsey : 16 rounds
3. The Fives
- 5 push ups
- 5 squats
- 5 sit ups
- x 20 rounds for time
4. 3 rounds for time
- Run/walk 1/2 mile then 50 air squats
5. Tabata Push ups, sit ups, air squats, burpees, bench dips and double unders ( or single jumps)
- Tabata=20 seconds of work (-as many reps as you can do in that 20 sec) and then rest for 10 seconds and repeat t 8 rounds) Should take 4 minutes for each exercise. 10 seconds of rest gets very short so be prompt on your time
6. 10-9-8-7-6-5-4-3-2-1 sets of:
- sit-ups and a 100 meter sprint between each set.
7. Run/walk 1 mile, lunging 30 steps every 1 minute.
8. 10 rounds for time.
- Handstand 30 seconds and 20 air squats, 20 flutter kicks (4 count=1)
9. 100 burpees for time
10. Body weight Filthy 50- this one is a killer!!
- sit ups
- push ups
- burpees
- air squats
- bench dips (find a chair or box)
- jumping jax
- plank walks
- double unders (or singles)
- HSPU (handstand push up or to modify put your knees on a box/bed and lean over so your head faces the ground and push up from there)
- Flutter kicks (4 count=1)
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