MAY 20-26, 2018
#THEBURNOUT
Perform exercise 1 as many reps as you can before you fatigue, then perform exercise 2 as many reps as you can before you fatigue. After you complete exercise 2 go back to exercise 1 and perform until you fatigue again. Then move to exercise 2 and perform until fatigue. Repeat this set on exercise 1 and 2 for 2min 30sec. Allow 30sec rest afterwards and the complete the same set on exercise 3 and 4 and so on down the list working for 2:30 each time.
2min 30sec Superset, 30sec Rest
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01
JUMP ROPE ALT FEET
TIPS:
If you can jump rope easily, try double unders…
02
OVERHEAD FORWARD LUNGE
TIPS:
Hold hands and/or weight overhead and lunge down.
03
LEG LIFT PUSH-UP
TIPS:
Lift a leg off the ground as you go downward in a push-up.
04
HIGH KNEE RUN IN PLACE
TIPS:
Run with high knees.
05
ALT SUITCASE CRUNCH
TIPS:
Alternate lifting right and left leg up with sit-ups.
06
ALT SINGLE LEG SQUAT JUMP
TIPS:
Alternate jumps right and left leg dropping into a squat with each rep.
07
JUMP ROPE
TIPS:
Just get after it…
08
SIDE BRIDGE ROW
TIPS:
Hold a side bridge from the hands and feet or hands and knees for less intensity. Row a DB with your top hand (perform 1/2 the time on right and 1/2 the time on left)
09
ALT SUPERMANS
TIPS:
Alternate opposite arm and leg lifts face down.
10
V-UPS
TIPS:
Perform a sit-up and reach hands toward feet lifting feet and hands off the floor.