100 Burpee Time Challenge Workout

100-Burpee-Time-Challenge-Workout

I wasn’t going to workout today and for sure wasn’t going to pick one that had a lot of jumping or burpees.

Well, sometimes plans change.

 

Workout Recap

Oh my! I loved this workout. It had the perfect balance of jumping around and strength moves plus it kept my heart rate up the whole time. My 10 star burpees at the end must have look pretty pathetic, because I was beat.

I used 20 pounds for the weighted moves and it was the perfect amount for this workout. My goal was to focus on deep squats and that’s why I opted for the 20 lbs instead of using my 40 lb sandbag.

I completed the pushups from my knees. The entire workout took me 33:10.48 and left me dripping in sweat and a beet red face.

Workout Stats

Weight: 20 pounds (2 – 10 pound weights from my T-bar)
Calories Burned: 496
Max Heart Rate: 169
Total Workout Time (including warmup and cool down): 44:59

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Sexier Body Workout – My Workout Today

Free-Workout-of-the-Day-AHS

This is workout #5 for the week. I’m struggling with a pulled muscle in my calf, so I picked one that doesn’t require jumping.

 

Workout Recap

I switched things up by making this a 50/10 interval workout. I set my timer for 28 rounds, 10 seconds rest and 50 seconds work.

Back Lunge Curl Press (12 lb dumbbells): 8, 8, 9, 10
Weighted Speed Skaters (one 12 lb dumbbell): 21, 23, 24, 22
Sumo Twist (12 lb Ugi): 16, 20, 20, 20
Santana Pushups: 10 (toes), 5 (toes) 6 (knees), 10 toes, 10 toes
Chest Press Tricep Extensions (12 lb dumbbells): ?, 9.5, 10, 10
Row Plank (started with 8, bumped up to 12 for last 3 rounds): 22, 13, 18, 17
Military Planks (knees): 17, 17, 18, 18

Workout Stats

Dumbbell Weight: 12 lb
Pushups from Toes: 35! + row planks!
Calories Burned: 367
Max Heart Rate: 161
Total Workout Time: 36:23

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4 Minute Fit Body Workout – Rep Challenge

4-Minute-Workout

Here’s a quick workout from Zuzka Light that I completed after Real Time Cardio Intensity #9 on Saturday.

 

Workout Recap

My legs were dead that this point in my workout. I completed one full round and then did an addition 30 reps of sumo squats per side. I used my 40 lb Sandbag.

Check out my workout stats here.

Painfully Delicious HiitMax #3 – My Workout Today

Painfully-Delicious-Workout-HiitMax-3

Here’s the workout that I did today. It’s a good one!

 

Workout Recap

I completed 2 rounds, so I set my Gymboss Interval Timer to 36R 50/10. I skipped the jump rope and subbed other cardio exercises.

Here’s what I did.

High Knees: 150, 155
Reverse Push-ups on Dip Station: 14, 16
Running Man: 109, 114
Row + Press Left Lift + Cross: 7.5, 8.5
High Knees: 150, 159
Frog Abs with Ugi: 10, 11
Low Jacks: 48, 47
Exploding Star: 21, 27
Skaters: 34, 33
Wood Chop Left: 19, 19
Twist Side to Side: 105, 104
Wood Chop Right: 20, 20
Jumping Jacks: 58, 59
Push-up Left Right Knee Drive: 10, 14
One Leg Hop Left: 96, 81
Sandbag Front Lunge with Kick Left: 13, 14
One Leg Hop Right: 94, 99
Sandbag Front Lunge with Kick Right: 14, 12

Workout Stats

Sandbag Weight: 40 lb
Ugi Ball: 12 lb
Dumbbells: 8 lb
Total Workout: 46:11
Calories Burned: 529
Max Heart Rate: 169

30 Minute Dumbbell Workout – My Workout Today

Free-Workout-of-the-Day-AHS Here’s the workout that I completed today.

Workout Recap

I needed a break from the usual frenetic-jumping-around workout and decided to do something a different today.

To make this workout longer, I compled the entire workout a 2nd time. The first time I did 30 second cardio intervals. The 2nd time I increased the interval to 45 seconds. I was limited to 8 lb or 15 lb dumbbells or holding two 8 pounders for 16 lb, so I adjusted my reps to get a good burn.

Bench Press with 15 lb dumbbells | R1: 15 reps; R2: 20 reps
Dumbbell Flies with 15 lb dumbbells | R1: 15 reps; R2: 20 reps
Reverse Push-up or Pull-up | Both: 15 reps
Dumbbell Row Right with 16 lb | Both: 15 reps
Dumbbell Row Left with 16 lb | Both: 15 reps
Chair Pose Pulse (30 seconds)
Leg Curls with Balance Ball | Both: 20 reps
Dumbbell Press with 15 lb dumbbells | Both: 15 reps
Lateral Raises with 8 lb dumbbells | Both: 20 reps
Shrugs with 15 lb dumbbells | R1: 16 reps; R2: 20 reps
Tricep Dips | Both 15 reps
Bicep Curls Right with 15 lb dumbbells | Both: 15 reps
Bicep Curls Left  | Both: 15 reps

My Workout Stats

Total Workout Time: 52:46
Calories Burned: 465 calories
Present Struggle: Tripping on my jump rope

BodyRipped 4 Minute Tabata Workout (Burpees & Jump Squats)

My-Workout-Today

BodyRipped 4 Minute Tabata Workout

BodyRipped.com

Workout Breakdown

Set your Gymboss Interval Timer to 8 rounds 10/20. Complete the following exercises 4 times through.

Burpee with Push-up
Weighted Squat Jumps

My Workout Recap

I completed this Tabata after ZWOW #7 for a cardio burst. It blasted my heart rate up to 178!

Burpee with Push-up: 4, 4, 4, 4
Weighted Squat Jumps: 15, 15, 15, 16

For the jump squats, I used my 40 lb Sandbag, loaded in the front. My push-ups were from my knees.

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All Over Body Training Bomb Workout – My Workout Today

All Over Body Training Bomb Workout

All Over Body Training Bomb Workout

Loving Fit

This is a 3 part full body workout, using a Sandbag, pull-up bar and set of dumbbells (10 pound).

Part One
a. 6 rounds 45/15
Weighted Squat & Knee Up with Sandbag
Jump Squat with Pulse

b. 30 Reptile Planks

Part Two
a. 3 rounds for time
10 Chin-Ups
Spiderman Press 15 reps/side
Crab Jump Kicks – 30 reps

b. 30 Reptile Planks

Part Three – 7 minute AMRAP

Stretch Out Dumbbell Push-ups – 10 reps
Weighted Jump Squats – 10 reps

My Workout Recap

I did this first thing this morning after a handful of almonds. I don’t often workout in the morning, but wanted to get it done before hanging out with my sister, nephew and niece. Normally, I LOVE when I’m disciplined enough to get it out of the way first thing in the morning, but today I just felt yuck the rest of the day. Grumpy, grumpy mom.

Part One
a. 6 rounds 45/15
Weighted Squat & Knee Up with Sandbag: 21, 21, 22
Jump Squat with Pulse: 28 (forgot pulses), 25, 24

b. 30 Reptile Planks

Part Two
a. 3 rounds for time = 11: 32. 6
10 Chin-Ups (assisted with chair)
Spiderman Press 15 reps/side
Crab Jump Kicks – 30 reps – these really weren’t jump kicks today

b. 30 Reptile Planks

Part Three – 7 minute AMRAP

Dumbbell Push-ups – 10 reps (from my knees)
Plank Stretch Outs – 10 reps
Weighted Jump Squats – 10 reps

I completed 5 rounds + 4 push-ups during the 7 minutes. I separated the push-ups and the stretch outs because my push-ups were from my knees. I finished up my workout with a jump rope Tabata (8 rounds 20/10). Apparently I’m not coordinated enough to jump rope in the morning. I also was really feeling the lack of food at this point.

My Workout Stats

Total Workout Time: 39:56
Calories Burned: 420
Sandbag Weight: 40 lb.
Dumbbell Weight: 12 lb.
Max Heart Rate: 162

Insanity Challenge Ready or Not Workout – My Workout Today

Insanity Challenge Ready or Not Workout

Here’s the workout that I did Monday.

Insanity Challenge Ready or Not Workout

TheDailyHiit

The Breakdown

18 rounds 30/10

Foot to Sky Twist L
Surfboards + Burpee
Foot to Sky Twist R
Leap Bench
Squat & Clean with Sandbag
Shoulder Sandbag Drop + 2 Push-ups

Equipment Needed
Weight or Dumbbell
Sandbag
Step

My Workout Breakdown

I changed this workout to 24 rounds 50/10. Perfect challenge and you can’t beat tossing that heavy sandbag on the ground to relieve a little stress.

Foot to Sky Twist L: 18, 19, 19, 20
Surfboards + Burpee: 7.5, 7, 8, 7
Foot to Sky Twist R: 16, 18, 19, 17
Leap Bench: 15, 17, 18, 18
Squat & Clean with Sandbag: 6, 7.5, 8, 7
Shoulder Sandbag Drop + 2 Push-ups: 4.5, 4.5, 5, 4.5

My Workout Stats

Total Workout: 38:53 (included hurt child interruption)
Calorie Burn: 402 calories
Maximum Heart Rate: 170
Sandbag Weight: 40 lb.
Dumbbell Weight: 12 lb.

My Workout Today – HIIT, Sweat It, Tone It Workout

HIIT Sweat It Tone It Workout

Here’s my workout today. I completed two rounds. I started by alternating cardio options and switched to all burpees after the temple tab abs in round one. I wanted to increase the intensity.

HIIT, Sweat It, Tone It Workout

Melissa Bender Fitness

Curtsy Lunge Hop with weight
Cardio
Mountain Climber Hop (10 mountain climbers -> hop feet to other side of mat)
Cardio
Angel Abs
Cardio
Sumo Push-ups
Cardio
Leg Series Right
Cardio
Leg Series Left
Cardio
Temple Tab Abs
Cardio
Frogger Crunch
Cardio
Chair Twist
Cardio
Prone Heal Tap
Cardio

Complete one to three rounds. For one round, set your Gymboss timer to 10 rounds 60/30. Between each exercise (during the 30 second interval), do cardio of your choice (high knees, jumping jacks, burpees, jump rope).

My Workout Stats

Total Workout: 41:45
Calories Burned: 394
Max Heart Rate: 162

My Workout Today – Let’s Focus on Booty Workout

Let's Focus on Booty Workout
First off, don’t do this workout if you’re planning to pick strawberries the next day. Trust me on this one…ouch!

Let’s Focus on Booty Workout Breakdown

Part One
Weighted Knee Touch Back Lunge & Knee Up Right Leg – 16 reps
One Leg Bridge on Balance Ball Right Leg – 15 reps
Weighted Knee Touch Back Lunge & Knee Up Left Leg – 16 reps
One Leg Bridge on Balance Ball Left Leg – 15 reps
Repeat 2 more times (total of 3 times)

Part Two – Balance Ball – 10 rounds 30/0
Isometric Thrust Hold
Hip Thrust

You’ll complete each exercise 5 times, alternating with no breaks.

Part Three
Side Jump Lunge & Sandbag Clean Back Lunge Combo – 60 reps
1 rep = 3 side jump lunges + bag clean/back lunge

 

Equipment Needed
Balance Ball
Sandbag
Dumbbells

My Workout Details

Part One: 12:50 with 12 lb dumbbells
Part Two: Ouch, seriously ouch!
Part Three: 14:35.9 – I completely the first 19 reps with my 40 lb. sandbag. I removed one of the inserts for the remaining reps, because I was having a difficult time maintaining good form.

I finished up my workout with a jump rope Tabata (8R 20/10).

The Stats

My Entire Workout – 46:38
430 calories burned
Max heart rate 159

This workout didn’t get my heart rate sky high, but it’s definitely effective. I’m still feeling it in my booty and inner thighs two days later.