Categorized as: Workout of the day

Twenty Thirty Forty

A.

20 second sprint

30 seconds of Ball slams

40 seconds of press ups

Score = KPH on sprints + reps of slams + reps of press ups

rest 90 seconds – Repeat 3 times

B.

20 second row

30 seconds of wall balls

40 seconds of squats

Score = Cals on row + reps of wall balls + reps of squats

rest 90 seconds – Repeat 3 times

C.

20 second ski

30 seconds of box jump / step up

40 seconds of sit ups

Score = Cals on ski + reps of box jump + reps of sit up

Rest 90 seconds – Repeat 3 times

D.

20 seconds Assault bike

30 seconds of Dumbbell thrusters

40 seconds of burpees

Score = Cals on AB + reps of DB thrusters + reps of burpees

Consistency is key…

Row 500m at 70% effort – record time.

Then perform as fast as you can the following.

10 squats

9 press ups

8 sit ups

7 ball slams

6 wall balls

5 KB high pull

4 box jumps/step ups

3 burpees

2 pull ups/ring rows

1 get up

Record time.

Row 500m and match the initial time exactly – consistency is key.

repeat circuit and try to match or better your previous time.

Repeat circuit and row a total of 3 times each.

Hang in there partner

In pairs complete the following…

(whilst one works, one must hang from the pull up bar for the reps to count)

100 x Squats (ninjas do front squats 20kg female, 35kg male)

90 x sit ups

80 x press ups

70 x hanging knee raises

60 x wall balls

50 x burpees

40 x box overs

30 x lunges each side (ninjas do front rack with bar 20kg female, 35kg male)

20 x pull ups

10 x floor to feet rope climbs (ninjas go to the top)

Post 3 day weekender HIIT

Perform the following as fast as you can:

100m row

10 calorie assault bike

Rest 1 minute – 4 rounds

Then

Ski 100m

6 x burpees

Rest 1 minute – 4 rounds

Then

15 second deadmill sprint

6-10 press ups

rest 1 minute – 4 rounds

Then

30 skips

10 sit ups

rest 30 seconds – 4 rounds

 

 

 

You go, I go

In pairs – 1 works 1 rests

30 seconds on: 30 seconds off

Complete –

1K run

100 cal ski

100 cal row

100 ball slam

100 press ups

100 wall balls

100 cal assault bike

100 sit ups

100 burpees

 

Individuals complete 500m run and 50 reps/cals on each

Beach Bod

On a beach complete

200m shuttle run

10 x squat jumps

10 x press ups

10 x sit ups

10 x mountain climbers each side

Then

200m shuttle run

9 reps on each exercise

200m shuttle run

8 reps on each

…….. all the way down to 1 rep

total = 2k run, 220 reps

500 rep workout

As quickly as you can –

25 x Squats

25 x Press ups

25 x Ball slams *ninja’s do wall balls

25 x Sit ups *ninja’s do burpees

25 x Box jumps

Repeat x 4 = 500 reps

 

Killer Kardio

Set the timer and do 3 rounds as quickly as you can!

300m run *200m *100m

10 x box jumps

300m row

16 x walking lunges

300m ski erg

10 x ball slams

Each round take 100m off for example *200m *100m

 

TRX Thursday’s

Grab some TRX cables and lets go –

15 x TRX rows

10 x TRX push ups *on knees

15 x TRX jumping squats

10 x TRX lunges (each leg)

15 x TRX crunches

1 x 30 second TRX plank

Rest 1min between sets.

Repeat 5 times and feel the burn!

Beat the pro’s

Run 1200m

Then

12 rounds of –

4 pull ups / jumping / assisted

8 press ups

12 squats

Then

Run 1200m