After the success of last week's 500 squats I thought, "what could be better than that?" The answer: 100 burpees. Who doesn't love a good challenge and despite a hatred for burpees, it was a tossup as to which was tougher - the burpees or the squats. Some quads were on fire!
What you need: two sets of weight - I had 8's and 15's, mat, step and ball. Workout is not timed is #'s of reps inside the hour we have
Warm Up - Jog, Jacks and Jump Rope, Wide Leg Pushups (3), Squats and Lunges (about 20 of each) and Stretching.
Round 1
10 burpees in between
one arm rows - 15 each
10 burpees
squat curl press - 15
10 burpees
front and side raise - 10
10 side burpees - side to side no pushup
20 alternating lunges
10 side burpees- side to side
15 squats
Abs
20 crunches feet up on ball
side to side twist - 10
20 crunches feet up on ball
pushups and knees in and out - 10 each
20 crunches feet up on ball
v-ups - 10
20 crunches feet up on ball
bridge
hamstring
Round 2
10 burpees with a jump on step
alternating lunges - 20
10 burpees with upright row alternating
one legged dead lift with heavy weights- 15 each side
10 burpees - step up with weight in left hand
left row, bench press - 10 each
10 burpees step with weight right
right row, bench fly - 10 each
10 burpees
squat curl press - 15
Bis & Tris
curl press - 15
curls - 10
halfway up - 10
halfway down - 10
all the way up and down - 5
tricep dips - 10
Abs
crunch - 20
hover and tap knees - 10
repeat 2x
cool down stretching
Remember to always check with a doctor before doing any exercise and to always keep on tri'n!
My favorite burpee pic! From Ireland! With love!
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