Exercise Time: About 14 minutes
Number of Exercises Total: 2 + Abs
Rounds: 10 rounds, 1 minute each
Warmup: 3 minutes
Workout: 10 minutes
Total number of reps: AMRAP (As Many Reps As Possible)
- one pair of heavy weights (8-12 for advanced, 4-6 for intermediate)
- exercise mat
- Interval timer (or watch or clock will work!)
We are doing something a tiny bit different today. You’re going to start with a 3 minute warmup. Then we’re going to go into a 10 minute workout consisting of TEN one minute segments.
Grab one medium to heavy weight (ladies, likely a 4-6 lb weight, super advanced and men, 8 lb weight or higher will work). Hold the ends of the weight in each hand and then press your arms straight over your head, extending them STRAIGHT UP toward the sky and locking out your elbows. Your arms are going to stay just like this. YES, for all 3 minutes. Don’t let them down. Squeeze your belly tight! Don’t slouch!
Now squat, all the way past your knees, butt as low to the floor as you can go and then straight back up again. Repeat for 3 minutes straight. No stopping.
Modification: If this is too hard on you, or your have bad knees or hips, you’re going to modify by doing weighted pulse squats. Grab one weight, hold it between your palms, chest high, elbows wide so your arms are parallel to the floor. Get in a low squat and pulse, quickly, up and down, moving your butt about 3-5 inches each pulse. Do these for 3 minutes. Don’t worry. You’ll feel ’em.
Here’s the warmup video:
Today’s workout is a little different. You’re going to do 10 rounds of 1 minute each. Set your timer to 10 rounds of 1 minute, no rest. And guess what? EVERY round starts with… 3 Burpees!
But, you say, after I’m done my 3 Burpees, what do I do for the rest of that minute? Well, good news! I have something to keep you busy the remaining 35-45 seconds of each round.
Deep Front Lunge/Curl/Overhead Press: After your three burpees, grab your heavy weights, one in each hand. Stand tall, legs shoulder width apart. Step your left leg forward in deep front lunge, which means your left knee is going to go beyond your left ankle (normally we try to avoid this, in this instance, we’re making an exception). Your chest is going to follow your left thigh and hover just above it with your weights following your foot. Your arms will hang on opposite sides of your left foot and finish just barely hovering over the floor on either side of your left foot. Your right leg (back leg) will also be bent, aiming to get that back knee to drive toward the floor as well. (YES, this is a tough exercise to describe in words, that’s why there’s a VIDEO below!).
Once your lunge is complete, press through your left leg and return to the starting position, legs shoulder width apart, knees slightly bent, arms by your sides. Immediately do a bicep curl with your weights in hand, the press up to the ceiling for an overhead press. Now back to the bicep curl position and lower weights back to your side. That’s 1 rep.
Repeat, now using your right leg as your front lunge leg and repeat, alternating sides until you hear that 1 minute bell/alarm go off!
Well, the timer went off…you’re 1 minute in… now what? That’s right. 3 Burpees! EVERY minute you will do 3 burpees. That’s right. 30 total. Now just do your abs, and you’re done!
Ok, guys, I’ve done everything I can to upload the video. It just won’t upload. So you’re going to have to just read it. And trust me. Or call me or text me if you want a demonstration. 🙂
Abs: I know you’re tired. Your legs hurt. Your shoulders hurt. You’re breathing heavy. Let’s set the timer for 90 seconds and get yourself into a front forearm plank. Hold this position for 90 seconds. If you want to an additional challenge, lift one leg at a time for 15 seconds each starting at 60 seconds. So you’d full plank for 60 seconds, then lift one leg for 61-75 seconds, then switch to your other leg for 76-90 seconds.
And. You’re. Done!