Exercise #59 – 100 Rep Burn


Difficulty Level: All
Workout Type: Time Challenge
Duration: Its up to you

Exercise #100 is a Time challenge and its all body weight exercise but these moves are complex and maybe highly advanced but you can suggest a level for each exercise based on your fitness level.  L1- is Level 1 and is for beginners, L2 is for intermediate and L3 is for advanced.  You can pick L1 ,L2 and/or L3 for any of the exercises that deems to difficult or easy for you.

What you’ll need:

  • Heart Rate Monitor
  • Gymboss Timer Stop watch
  • Your Log book and a pen to log your reps, HR and Calories burned.

Instructions:

All of the exercises below, you will need to run 10 reps.  That is 10 reps total so if there is alternating sides, you will end up doing 5 on each side so it totals 10 reps.  Trust me, its tough enough to do 10!

Level 1 – Beginners

  1. 10 Reps – Knee Hug, Burpees (L1)
  2. 10 Reps – Squat (L1)
  3. 10 Reps – Push up (on knee or toes)  (L1)
  4. 10 Reps – Crunch up, Knee Hug (L1)
  5. 10 Reps – Squat, Front Kick (L1)
  6. 10 Reps – 5-Crab leg lift (L1)
  7. 10 Reps – Squat (L1)
  8. 10 Reps – Pushup-Pushback (On knee) (L1)
  9. 10 Reps – Commando, Standup (L1)
  10. 10 Reps – Reverse lunges (L1)

Level 2 – Intermediate

  1. 10 Reps – Single Toe Touch, Burpees (L2)
  2. 10 Reps – Squat, toe tap (L2)
  3. 10 Reps – Push up, Kick Through (L2)
  4. 10 Reps – Knee Hug, Ab Splitter (L2)
  5. 10 Reps – Squat, Jump Tuck, knee lift (L2)
  6. 10 Reps – 5-Crab leg lift, 2 sissy push ups (L2)
  7. 10 Reps – Squat Side Kicks (L2)
  8. 10 Reps – Dive Bomber, Pushback (L2)
  9. 10 Reps – Commando, Single knee (L2)
  10. 10 Reps – Reverse Lunge, Front Kick (L2)

Level 3 – Advanced

  1. 10 Reps – Toe Touch, Burpees (L3)
  2. 10 Reps – Squat, Knee Strike (L3)
  3. 10 Reps – Push up, Kick Through reach up (L3)
  4. 10 Reps – Knee Hug, Toe Touch, Ab Splitter (L3)
  5. 10 Reps – Squat, Jump Tuck, Front Kick (L3)
  6. 10 Reps – 5-Crab leg lift, 5 sissy push ups (L3)
  7. 10 Reps – Squat Side Kicks (L3)
  8. 10 Reps – Dive Bomber, Pushup-Pushback (L3)
  9. 10 Reps – Commando, Single Hop (L3)
  10. 10 Reps – Ninja, Front Kick (L3)

Time: ___  Total Calories Burned: ___ HR Min: ___ HR Max:_____ Average ______

Description:____________________________________________________

____________________________________________________________

Instruction video

 

Real time Video

[

Thoughts on Workout

 

Exercise #58 – Commercial Break Exercise (AMRAP)


#58Difficulty Level: All
Workout Type: AMRAP
Duration: 5 Minutes

You’ve got to somehow pull up 5 minutes for today’s exercise!!  So during that commercial break on your favorite program, make room and start this workout.  This is ideal for those days where you just don’t have 15 or 20 minutes to exercise :)

What you’ll need:

  • Heart Rate Monitor
  • Your body
  • Count Down watch
  • Your Log book and a pen to log your reps, HR and Calories burned.

Instructions:

Go through the following exercise as many rounds as you can.  Today’s exercise is a single combination exercise.

  1. Two Side to Side Squats, Burpees, 2.5 Situps, Stretch up and stretch down.

How many?: ___  Total Calories Burned: ___ HR Min: ___ HR Max:_____ Average ______

Description:____________________________________________________

____________________________________________________________

Instruction and Real Time video all in one!

http://youtu.be/fwtK8VEmCiM

Exercise #57 – Fall Workout Routine


57Difficulty Level: All
Workout Type: Maximum Rep
Duration: 12 minutes

Get your gears and lets get ready for the Holiday season!  Yes, its Fall which means Halloween candies, Thanksgiving feast and Christmas feast is just around the corner.  Before you know it, you will be with your Campaign and doing the count down!  So lets get ready to work hard!!

What you’ll need:

  • Heart Rate Monitor
  • Sandbag
  • Jump Rope
  • Ugi ball or medicine ball or Dumbbell or Kettleball, whatever you have
  • Gymboss Timer Stop watch
  • Your Log book and a pen to log your reps, HR and Calories burned.

Instructions:

You will run through the following 4 exercises 3 times to complete 12 minutes of intense workout.  You don’t have to write down how many reps you were able to do as these are just drills.  If you wanted to count them and jot them down, its up to you.  Just worry about the form and do the best you you can!  Set your gymboss to 12 rounds of 10/50 or use my Free Online Interval Timer.   Strength and honor to you!

Free Online Interval Timer: http://www.online-stopwatch.com/full-screen-interval-timer/?c=34j28n2i95

Exercises

  1. High Knees with your Jump Rope
  2. Sandbag Squats, popping your hips forward as you come up.
  3. Woodchop to the left
  4. Woodchop to the right

Total Calories Burned: ___ HR Min: ___ HR Max:_____ Average ______

Description:____________________________________________________

____________________________________________________________

Instruction video

Real time Video

 

Exercise #56 – Kickit to the Grind


56Difficulty Level: All
Workout Type: Maximum Rep
Duration: 12 minutes

Ready to kick some butt?  Lets get it on, no fuss, no muss!  Just work hard!

What you’ll need:

  • Heart Rate Monitor
  • Heavybag (optional)
  • Gymboss Timer Stop watch
  • Your Log book and a pen to log your reps, HR and Calories burned.

Instructions:

You will run through the following 4 exercises 3 times to complete 12 minutes of intense workout.  Strength and honor to you!

Free Online Interval Timer: http://www.online-stopwatch.com/full-screen-interval-timer/?c=34j28n2i95

Exercises

  1. Combo1: Roundhouse kick, Jab, Cross Hook (Switch and repeat)
  2. Combo2: Double Roundhouse Kick, Elbow, Elbow
  3. Crunch Hip Raises
  4. Combo3: Low Roundhouse, High Roundhouse
  5. Jump Roundhouse kick (Beginners can just do Power Roundhouse kick)
  6. Alternating Side Crunch with Hip Raises

Total Calories Burned: ___ HR Min: ___ HR Max:_____ Average ______

Description:____________________________________________________

____________________________________________________________

Instruction video

Real time Video

Exercise #55 – Quick Core workout


53Difficulty Level: All
Workout Type: Maximum Rep
Duration: 12 minutes

Today is all about core!.  So get your Gymboss or refer to my Free Online Timer (link below) and lets go!  Its 12 rounds of 10 seconds rest time, and 50 seconds of WORK HARD time!

What you’ll need:

  • Heart Rate Monitor
  • Ugi or Ugi substitute (Sandbag, Pillow, Bouncy Ball, soft medicine Ball)
  • Gymboss
  • Your Log book and a pen to log your reps, HR and Calories burned.

Instructions:

You will run through the following 4 exercises 3 times to complete 12 minutes of intense workout.  You don’t have to write down how many reps you were able to do as these are just drills.  If you wanted to count them and jot them down, its up to you.  Just worry about the form and do the best you you can!  Set your Gymboss to 12 rounds of 10/50 or use my Free Online Interval Timer.   Strength and honor to you!

Free Online Interval Timer: http://www.online-stopwatch.com/full-screen-interval-timer/?c=34j28n2i95

Exercises

  1. Two Knee Strikes (against Ugi or Sandbag, or Pillow or anything you can find)
  2. Guard Kick or Leg Lift (or Knee Lift, with or without Ugi)
  3. Ninja Knee tuck
  4. Situp/Knee crunch or Rock Guard

Total Calories Burned: ___ HR Min: ___ HR Max:_____ Average ______

Description:____________________________________________________

____________________________________________________________

Instruction video

Real time Video

Exercise #54 – Don’t think, Just Do it!


54Difficulty Level: All
Workout Type: Time Challenge
Duration: Its up to you

WOW, this was a tough workout and I LOVED IT!!  Its time for another Time Challenge and all you need is yourself.  This Brutal workout will get you sweating in no time but make sure that you are warmed up as you are using your arms, legs, shoulders, chest, bum and core!  Leave your brain somewhere else, don’t think, just do it!

What you’ll need:

  • Heart Rate Monitor
  • Gymboss Timer Stop watch
  • Your Log book and a pen to log your reps, HR and Calories burned.

Instructions:

You will run through these exercises as fast as you can with best form possible.

  1. 20 Reps – Knee, Lunge Back, Kick (alternate)
  2. 20 Reps – CrabTwist, DiveBombers
  3. 20 Reps – Mountain Jumpers
  4. 20 Reps – Burpee Calf Raises
  5. 20 Reps – Crunch Knee Hugs
  6. 20 Reps – Front Lunge, Squat, Back Lunge (alternate)
  7. 20 Reps – Push Backs
  8. 20 Reps – Single leg dead lift (10/10)
  9. 100 Reps – High Knees (50/50)

Time: ___  Total Calories Burned: ___ HR Min: ___ HR Max:_____ Average ______

Description:____________________________________________________

____________________________________________________________

Instruction video

Real time Video

Thoughts on Workout

Exercise #53 – Elbows and Knees Core workout


53Difficulty Level: All
Workout Type: Maximum Rep
Duration: 12 minutes

Today we are taking some of my favorite martial art techniques, elbow strikes and knee striking and incorporating them into a core workout.  I really love these techniques so I had a blast doing these workouts.  If you want to take down the number of reps, you can as we are going back to the 12 minute maximum rep exercise.  So get your Gymboss or refer to my Free Online Timer (link below) and lets go!  Its 12 rounds of 10 seconds rest time, and 50 seconds of WORK HARD time!

What you’ll need:

  • Heart Rate Monitor
  • Ugi or Ugi substitute (Sandbag, Pillow, Bouncy Ball, soft medicine Ball)
  • Gymboss
  • Your Log book and a pen to log your reps, HR and Calories burned.

Instructions:

You will run through the following 4 exercises 3 times to complete 12 minutes of intense workout.  You don’t have to write down how many reps you were able to do as these are just drills.  If you wanted to count them and jot them down, its up to you.  Just worry about the form and do the best you you can!  Set your Gymboss to 12 rounds of 10/50 or use my Free Online Interval Timer.   Strength and honor to you!

Free Online Interval Timer: http://www.online-stopwatch.com/full-screen-interval-timer/?c=34j28n2i95

Exercises

  1. Two Knee Strikes (against Ugi or Sandbag, or Pillow or anything you can find)
  2. Leg Lift (or Knee Lift, with or without Ugi)
  3. 2 Elbow Strikes High, 2 Elbow Strikes Low (all 4 counts as 1)

Total Calories Burned: ___ HR Min: ___ HR Max:_____ Average ______

Description:____________________________________________________

____________________________________________________________

Instruction video

Real time Video

Thoughts on Workout

Exercise #52 – Pound This Workout


52Difficulty Level: All
Workout Type: Maximum Rep
Duration: 12 minutes

Today we are going back to a 12 minute workout and I have selected 2 martial art type of exercises.  I must warn you that I have never done a one of the exercise and wanted to train this more, so I am horrible at it and I am not afraid to admit that.  So I admit, it aint pretty but I am trying!  I am a student foremost and there is a lot of things that I cannot do and want to start developing skills in other area, so you might see me try these exercises for the first time.  I visualize the correct form in things but when you don’t have enough training or if you have never trained that, its difficult to just do it correctly.  So this is my training and I am hoping to get better at it each time I practice so you have to do the best you can, the best form that is possible for you!  Lets get it on!

What you’ll need:

  • Heart Rate Monitor
  • Sandbag
  • Gymboss Timer Stop watch
  • Your Log book and a pen to log your reps, HR and Calories burned.

Instructions:

You will run through the following 4 exercises 3 times to complete 12 minutes of intense workout.  You don’t have to write down how many reps you were able to do as these are just drills.  If you wanted to count them and jot them down, its up to you.  Just worry about the form and do the best you you can!  Set your gymboss to 12 rounds of 10/50 or use my Free Online Interval Timer.   Strength and honor to you!

Free Online Interval Timer: http://www.online-stopwatch.com/full-screen-interval-timer/?c=34j28n2i95

Exercises

  1. Left Jab, Cross, drop two punches to the floor
  2. Right Jab, Cross, drop two punches to the floor
  3. Sweep Kick to your left (or right up to you which side to start on)
  4. Sweep kick to your right (or left if you started with right)

Total Calories Burned: ___ HR Min: ___ HR Max:_____ Average ______

Description:____________________________________________________

____________________________________________________________

Instruction video

Real time Video

Thoughts on Workout

Exercise #51 – Compound This Workout


E51 CompoundThisDifficulty Level: All
Workout Type: Time Challenge
Duration: Its up to you

Exercise #51 is another Time challenge and you will need a set of Dumbbells. The Compound This workout will work various areas of your body simultaneously so you need to really watch your form and select a weight that you can truly manage.  So don’t go too heavy, but don’t go too light either or you won’t get the benefit of these exercises.  Grab your weights and lets go!

What you’ll need:

  • Heart Rate Monitor
  • Dumbbells
  • Gymboss Timer Stop watch
  • Your Log book and a pen to log your reps, HR and Calories burned.

Instructions:

You will run through these exercises below 2 times or 3 times if you are advanced! Beginner’s or if you are pressed for time, just do them once.  Be sure to select a weight that is appropriate for your fitness level.  Don’t go too heavy and don’t go too light.

  1. 15 Reps – Combo Squats* (No Weights)
  2. 15 Reps – DB Upright Row / Bicep Curl with Alt. Back Lung
  3.  5 Reps – Ninja + Knee Tuck
  4. 15 Reps – **Night Fever to your left
  5.   5 Reps – Burpees
  6. 15 Reps – **Night Fever to your right
  7. 15 Reps – DB Chest Press /Situp/ DB Shoulder Press

* Combo squats:  1 Deep Squat and come up all the way, then do 2 half Squats jump up, then Sumo (Right Leg Rais, and Left Leg Raise from squat like sumo wrestlers do)

**Night Fever – To Left: (L) Side Lunge, (R) Cross Over Row Transition Twist to (L) Punch

**Night Fever – To Right: (R) Side Lunge, (L) Cross Over Row Transition Twist to (R) Punch

The Night Fever name came from one of my Youtube friend who watched the video and thought of this name because it resembles John Travolta’s Night Fever move.  Thank you Wmpyr-san!

Time: ___  Total Calories Burned: ___ HR Min: ___ HR Max:_____ Average ______

Description:____________________________________________________

____________________________________________________________

Instruction video

Real time Video

Thoughts on Workout

Exercise #50 – Power of Legs Workout


50Difficulty Level: All
Workout Type: Time Challenge
Duration: Its up to you

Exercise #50 is a Time challenge and you will need some Dumbbells.  I did this exercise 3 times already and each time I do it, the next day my legs are sore.  You will be feeling your quads, and hams. Each time I do it, I do beat my time but it never gets easier:) 

What you’ll need:

  • Heart Rate Monitor
  • Dumbbells
  • Gymboss Timer Stop watch
  • Your Log book and a pen to log your reps, HR and Calories burned.

Instructions:

You will run through these exercises 3 times.  Be sure to select a weight that is appropriate for your fitness level.  Don’t go too heavy and don’t go too light.

  1. 10 Reps – Jump up and into a full deep squats, followed by two sissy squats
  2. 10 Reps – Situp, Arnold Press with dumbbells
  3. 10 Reps – Knee lift, front lunge, knee lift deep squat (Switch sides)
  4. 10 Reps – Bridge Leg lift, Hip raises (5 on each side)
  5.  5 Reps – Burpees

Ready to do it real time with me?  Play this video.

Time: ___  Total Calories Burned: ___ HR Min: ___ HR Max:_____ Average ______

Description:____________________________________________________

____________________________________________________________

My Post Workout Comments.