Sarah's Workout

I give all credit for this workout to my friend Sarah. I do not pretend to own the rights to her creativity.

Do each exercise for 50 seconds, then take 10 seconds rest before beginning the next exercise. Complete 4-5 rounds for a total of 20-25 minutes.

Roundhouse kick with left leg, jump down into push-up position (you do not have to do a push-up. If it's too easy, add it. I didn't think it was too easy)

Roundhouse kick with right leg, jump down into push-up position

1-2-3 Push-up (aka Mountain Climber Push-ups: Do 3 mountain climber steps, then a push-up with one leg bent, knee to elbow style. Do 3 more mountain climber steps so that the opposite leg is now bent and do a push-up. Keep going.)

Ninja Jump/Sandbag Squat (begin kneeling on both knees; in one swift movement, jump to your feet. While squatting, pick up a kettle bell or dumbbell you have sitting on one side, stand up with the weight, and squat down to place it by your foot on the side opposite where you picked it up. Keep going, switching the weight to the opposite side each time.)

Wall Climbs/Dive Bombers (Dive bombers: look them up online, they're common, you'll be able to find them; Wall Climbs: Begin in push-up position with feet against a wall. Walk your feet up the wall, bringing your hands in toward the base as well, until you are in a handstand position against the wall, chest touching the wall. Walk yourself slowly back down. And go again.)

This one and the last one were quickies. But they're intense and will get your heart rate up high enough to burn a good amount of calories after you're done while your body is still recovering. That phenomenon is called EPOC for Excess Post-Exercise Oxygen Consumption. Mini exercise physiology lesson: This means that your body is still consuming oxygen and burning energy as if it is still in exercise mode, even though it's not. So the higher you get your heart rate up during physical activity and the crazier the intensity, the longer it will take for your body to return to lazy, resting mode and, thus, the more calories you will burn post-exercise. Good story. Stay tuned for future educational programming.

Staircase to Hell

This workout takes 20 minutes. Do as many rounds as you can in that time frame:

1 stair run
10 Wall Ball Throws
1 stair run
10 Jumping Lunges
1 stair run
10 Box/Bench Jumps
1 stair run
10 Deadlift, RDL, or Sumo Deadlift
1 stair run

Try for 4 or 5 rounds. This means you will have to run up and down the stairs super fast. Good luck breathing.

Leggy legs legs

Warm-up: None needed. But run half a mile or so if you really want to.

Do this first part as a circuit 4-5 times as fast as you can:

Exercise	Weight/Resistance	Sets x Reps	Comments
Plyometric Side-to-side Push-ups	Body weight (on your feet or on your knees)	12-20 reps each side	Stack 1-3 25-35lbs plates on the ground as your platform
Kettle Bell Swings (one arm)	20- 50 lbs (whatever is comfortable without straining your back)	10-15 each side	Power from your hips
Speed Squats	Body weight	35-50	Squat down at least until your thighs are parallel to the ground, go further if you can
Pull-ups	Bodyweight or with assistance	8-15
Overhead Walking Lunges	25 lb EZ bar + weight (5-10 lbs each side)	12-24 steps total	Keep elbows locked overhead to stabilize weight

Now do this:

Exercise	Weight/Resistance	Sets x Reps	Comments
Leg Press	Push yourself	3 x 12-15	Super-set leg press and ab exercises for added difficulty
Russian Twist and/or Double Crunches	10-15 lbs medicine ball or weight	3 x 10-12 each, or 25 of one exercise

Cool-Down: Stretch if you need to. Make a protein shake.

Burn Them Calories

Warm-up: Trust me, you don’t need one

Workout: Push your way through this workout with little rest as fast as you can.

(Laps are around an HPU indoor track which takes 13 laps to make a mile which doesn’t make any sense. Do the math and run appropriately or just take 1 lap to mean approximately 150-200 meters)

Run 1 lap

50 Jumping Lunges or Squat Jacks

Run 2 laps

40 Burpees

Run 3 laps

30 Mountain Climbers (every 4 count as 1)

Run 4 laps

20 Gator Walks

Run 5 laps

10 Stair Runs

Run 4 laps

20 Pull-ups

Run 3 laps

30 Push-ups

Run 2 laps

40 Double Crunches

Run 1 lap

50 Lunges

Cool-down: Run 1 lap. Stretchy stretchy. Have a sandwich.

This one may hurt

Warm-up: Spin Bike

Stand up during minutes: 2,4,6, and 8-14

Minute	1	2	3	4	5	6	7	8	9	10	11	12	13	14	15
# of turns	0	+1	-1	+2	-2	+3	-3	+1	+1	+1	+1	-1	-1	-1	0

Exercise	Resistance/Setting	Sets x Reps	Comments
Superset: One-arm DB Deadlift Squat jumps	Choose a weight that is difficult for you to lift	4 x 24 (12 each arm, alternating)	Stick out your butt to keep your back straight!!!
	Body weight	4 x 15	Squat to the ground, then jump up as high as you can
Giant Set: Walking Lunges Side Step-Ups Jumping Jacks	7.5-12.5 lbs DB (each hand)	4 x 20-24 (10-12 each side)	1 set forward, 1 set backward, repeat
	Body weight	4 x 10-12 (each side)	One side at a time
	Body weight	4 x 50

Cool down: Stretchy-stretchy your quads, back, hamstrings, and glutes.

Jacob and His Stupid Ladder

(works well with a partner)

If you want to warm-up: Run 6.5 laps around the track

You may regret it later.

Exercise	Setting/Resistance	Time	Sets x Repetitions	Comments
Jacob’s Ladder	Adjust belt to appropriate height	3 min	3 sets	Maintain 75 – 100 steps/min Alternate: 3 min Jacob’s Ladder, 3 min spin bike for 3 sets
Spin Bike	1 min- easy 1 min- hard 1 min- easy	3 min	3 sets
Wall Ball Squat and Throw	8-12 lbs med ball		3 x 8-12	Perform as a circuit 3 times: 8-12 reps med. ball squat and throw, 16-20 jumping lunges, 14 alternating planks And repeat twice.
Jumping Lunges	Body weight		3 x 20 (10 reps each side)
Alt. Planks	Body weight		3 x 7 each way

*Alt Planks: Begin in plank position on elbows. Straighten one arm, pushing your body up, then straighten the other so that you are now in a push-up position. Lower your body back to plank position one arm at a time. Repeat 7 times with that arm as the lead arm, then switch so that the other arm straightens first.

Cool-Down: Do some stretching then take a shower.