Category: Fitness Challenge Weekly

Hello Everyone,

I just thought of you guys when I made this burpee workout from hell!

Hee I can just think of my Krav Mentor Isreal Cohen in my head!

Good luck yall and you must do this 15 reps each exercise before doing it all over again only twice…

360 Burpee

• Regular Burpee so that includes a push up but you must jump up and turn 360 degrees

8 count bodybuilder Burpee

• Regular burpee so that includes a push up but after push up into a plank jack coming up into a jump.

Rolling Candle Stick Burpee

• Regular Burpee but when you come down from your jump you must roll onto your back and lift your hips off the ground with your legs straight up in the air and then jump up into push up position and resume the other steps like normal.

Frog Jump Forward and Backward Burpee

• Do a  regular burpee and after the push up stage when you bring your feet back under your body you jump forward.  Do a burpee and then jump backwards etc…

1 legged Burpee

• Do a regular burpee just using only 1 leg and alternate legs next time around.

2 minute break!!! and do it all again one last time!!!

 

Hello Everyone,

So to get back into it after the holiday season, I decided to do a leg crushing workout.  It involves some weights and a jump rope.

Exercises:

All the exercises must be done BACK TO BACK NO REST!! It’s important that you don’t take a break between exercises.  You can change weights and vary if you need to or have no weight at all.

Warm up: Jump Rope 5 minutes without stopping if you can!

1. Goblet Squat 15 reps w/ 30lbs with push out press

• When you lower your body into the squat position you must follow the movement by pushing the weight out in front of you arms straight and back into chest before you rise up and repeat.

2. Squat Seated Hold  1 minute – no weight

3. Explosive Jump Squat with weight 25lbs

• Have he weights by your side shoulder width apart and keep them there. Lower your body into a squat and explode upward off of the ground.  Note: if you want a low impact solution, explode up onto your toes without leaving the ground.  It will use the same muscles

Jump Rope for 1 min 30 sec and repeat previous set 1 more time!

1. Burpee  Squat Jump – 15 reps with Weight if you can 10lbs
2. Squat to Golf Swing – 15 reps with weight if you can 20 lbs
3. Lunges to Kick Forward 15 reps with weight if you can 30lbs

Jump Rope for 1 min 30 sec and repeat previous set 1 more time!

 

Everyone should take about 20 minutes max if you don’t stop too much! and if you breezed by it and said it wasn’t too hard that’s because you didn’t take the appropriate load (weight) for your body!

Good luck

 

Hello Everyone,

I realize I am not following my normal format but I did a lot of these workouts during the holidays. Yes I didn’t take a break, well maybe only during Christmas Day.

Repeat 3 sets of the entire workout!

Basic Push up or Knee Push up        x15 – 25

Diamond Push up                                 x15 – 25

Stabilized Push Up                               x16 – 26

• Do a push up and followed by lifting off the ground in the air 1 side of the arm and the other side a leg.

Rotation Push Up                                 x16-26

•  Do a push up and rotate into a side plank.

Jump Jack Push ups                            x12-15

Hindu Push ups or Dive Bomber     x15-25

 

Hello Everyone,

Superset: 4 sets x 8

Dumbbell Flat Bench Press

Wide Stance Push Up

 

Superset:3 sets x 8

Incline Bench Press – w/ Olympic Bar

Medicine Ball Switch Push up

 

Superset: 2 sets x 10

Diamond Push Up

Standing Cable Flys or Lying Bench Flys

 

Hello Everyone,

So today I am focusing on a typical back workout.

Superset: 3 Sets x 10 reps

RDL with lower Row – right

Barbell Row

RDL with lower Row – left

Barbell Row

 

Superset: 3 sets x 10 reps

Pull Ups

Vermont Pull ups

 

Superset: 3 Sets x 10 reps

Single Arm Pull Down – Left

Seated Row

Single Arm Pull Down – Right

Seated Row

 

Finisher: Superman Push ups