This workout has been inspired by my brother (also a workout freak). I did it this morning and I can tell you that you will be pouring sweet and breathing heavy.
** Complete as a circuit 3 times. Each time, move onto the next letter if applicable. So for the first circuit you do A, for the second you do B... Causally walk 3 minutes in between each, you will need the rest **
1. Jump rope: 1 minute
2. Crunches: 2 minutes
3A. Pull ups: 3 minutes
3B. Chin ups: 3 minutes
3C. Gorilla pull ups: 3 minutes
4. Dumbbell Alternating Wood Chop: 1 minute
5. Plank to push up: 2 minute
6A. Military Shoulder Press: 3 minutes
6B. Shoulder raises: 3 minutes
6C. Shoulder Shrugs: 3 minutes
7. Dumbbell Toss Squats: 1 minute
8. Row Machine: 2 minutes
Note:
For the Dumbbell Alternating Wood Chop: Basically a Lunge Jump but you are making an ax swinging motion with the dumbbell in your hand
For the Dumbbell Toss Squats: squat down, when you explode up, toss the dumbbell to the other hand, then immediately go back down into your next squat
** Complete as a circuit 3 times. Each time, move onto the next letter if applicable. So for the first circuit you do A, for the second you do B... Causally walk 3 minutes in between each, you will need the rest **
1. Jump rope: 1 minute
2. Crunches: 2 minutes
3A. Pull ups: 3 minutes
3B. Chin ups: 3 minutes
3C. Gorilla pull ups: 3 minutes
4. Dumbbell Alternating Wood Chop: 1 minute
5. Plank to push up: 2 minute
6A. Military Shoulder Press: 3 minutes
6B. Shoulder raises: 3 minutes
6C. Shoulder Shrugs: 3 minutes
7. Dumbbell Toss Squats: 1 minute
8. Row Machine: 2 minutes
Note:
For the Dumbbell Alternating Wood Chop: Basically a Lunge Jump but you are making an ax swinging motion with the dumbbell in your hand
For the Dumbbell Toss Squats: squat down, when you explode up, toss the dumbbell to the other hand, then immediately go back down into your next squat
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ReplyDeleteUnfortunately a lot of us are human... so 9 minutes of pull-ups was an extreme overkill. However, I like what you did with the shoulders. Great workout!
ReplyDeleteMy adaption:
The goal is to be working the whole time and try and go all the way through.
ex. don't front load the first 15 sec and rest the next 45, try to pace properly.
2 min: pull-ups
1 min: burpee
2 min: sit-ups
1 min: star jumps
2 min: push-ups
1 min: jog
2 min: wall sit
1 min: alligators and bear crawls
2 min: shadow box (i like boxing)
1 min: plank
Repeat 3 times with a 3-5 minute break.