Quick 15-Minute Intense Workout

Are you on the go? On travel? No weight-room? Bored of the same old routine with the sweaty middle aged man with poom poom shorts and white headphones? 

You have 15 minutes to do As Many Reps As Possible (AMRAP). Do not take a break. Don’t talk on your cell phone…and don’t eat a twinkie and say, “Well, I’m working out hard, so it doesn’t count.” 

Workout

10 burpees

20 box jumps

40 mountain climbers

80 rope skips

AMRAP in 15 mins

Finisher – alternating Tabata intervals (8 rounds)

Check this out: What is a tabata?

Check this out: Tabata Workout, 5 Good Minutes

Check this out: Burpee Demonstration

WOD – 071408

It was nasty this morning, so we ended up working out indoors. 

First off, Congratulations to Liz, Sharon and Tina for completing the Pikesville 5K run yesterday. They not only did a great job completing the race, they were in class this morning, ready to workout as usual. Below are their times for the run.

323 out of 674 SHARON (31:04) 

425 out of 674 LIZ (34:21)

222 out of 674 TINA (27:44)

WARMUP

Suicide drills (limited space, but we made the best of it)

Boot Strappers/Squats/lunges (interchanging with the suicide runs)

WORKOUT

21-15-9

Burpees

Kettlebell Swings

24″ Box Jumps

Uhm, what does 21-15-9 mean?: 

21 Burpees/21 KB Swings/21 Box Jumps

15 Burpees/15 KB Swings/15 Box Jumps

9 Burpees/9 KB Swings/9 Box Jumps

Class average was from 6-7 minutes!

WORKOUT CONTINUED

1. (20) In & Outs

2. (20) Single-Leg lunges (L)

3. (20) Single-Leg lunges (R)

REPEAT X 2

4. Mountain Climbers

5. Down & Back

REPEAT X 2

6. 1-Minute High Knees (In-Place)

7. 1-Minute Plank

8. (10) Side Plank Hip Raises (L)

9. (10) Supermans

10. (10) Side Plank Hip Raises (R)

 11. (10) Up & Aways (Modified Supermans) 

REPEAT X 2

GOT KETTLEBELLS?

WOD – 071408

It was nasty this morning, so we ended up working out indoors. 

First off, Congratulations to Liz, Sharon and Tina for completing the Pikesville 5K run yesterday. They not only did a great job completing the race, they were in class this morning, ready to workout as usual. Below are their times for the run.

323 out of 674 SHARON (31:04) 

425 out of 674 LIZ (34:21)

222 out of 674 TINA (27:44)

WARMUP

Suicide drills (limited space, but we made the best of it)

Boot Strappers/Squats/lunges (interchanging with the suicide runs)

WORKOUT

21-15-9

Burpees

Kettlebell Swings

24″ Box Jumps

Uhm, what does 21-15-9 mean?: 

21 Burpees/21 KB Swings/21 Box Jumps

15 Burpees/15 KB Swings/15 Box Jumps

9 Burpees/9 KB Swings/9 Box Jumps

Class average was from 6-7 minutes!

WORKOUT CONTINUED

1. (20) In & Outs

2. (20) Single-Leg lunges (L)

3. (20) Single-Leg lunges (R)

REPEAT X 2

4. Mountain Climbers

5. Down & Back

REPEAT X 2

6. 1-Minute High Knees (In-Place)

7. 1-Minute Plank

8. (10) Side Plank Hip Raises (L)

9. (10) Supermans

10. (10) Side Plank Hip Raises (R)

 11. (10) Up & Aways (Modified Supermans) 

REPEAT X 2

GOT KETTLEBELLS?

Burpee Fest in 20 Minutes

Need a good 20 Minute Workout that will tax your conditioning and allow you to throw some heavy weight around? Try this one on for size.

-Burpees x 50
-DB Clean & Press: 1 left, 1 right until 5*
-DB Snatch: 1 left, 1 right until 5
(rest 30-45 seconds)

-Burpees x 50
-DB Clean & Press: 1 left, 1 right until 10
-DB Snatch: 1 left, 1 right until 10
(rest 30-45 seconds)

-Burpees x 50
-DB Clean & Press: 1 left, 1 right until 15
-DB Snatch: 1 left, 1 right until 15

Finish up with Abdominal Work and Bridging.

*DB = Dumbbell. Workout could also be done with Kettlebell.

Burpee Fest in 20 Minutes

Need a good 20 Minute Workout that will tax your conditioning and allow you to throw some heavy weight around? Try this one on for size.

-Burpees x 50
-DB Clean & Press: 1 left, 1 right until 5*
-DB Snatch: 1 left, 1 right until 5
(rest 30-45 seconds)

-Burpees x 50
-DB Clean & Press: 1 left, 1 right until 10
-DB Snatch: 1 left, 1 right until 10
(rest 30-45 seconds)

-Burpees x 50
-DB Clean & Press: 1 left, 1 right until 15
-DB Snatch: 1 left, 1 right until 15

Finish up with Abdominal Work and Bridging.

*DB = Dumbbell. Workout could also be done with Kettlebell.

WEEK 6 ROUTINE

300 Spartan Training Workout – Home Version

Jump Squat (30 reps)
Staggered pushups (30 reps)
Alternating Spil Jump (30 reps)
Explosive pushups (30 reps)
Prison squat (30 reps)
Dive Bomb pushups (30 reps)- SEE ABOVE
Kneeling Band Row (30 reps)
Burpees (30 reps)
Pull ups (30 reps)
Double Crunch (30 reps)

WEEK 6 ROUTINE

300 Spartan Training Workout – Home Version

Jump Squat (30 reps)
Staggered pushups (30 reps)
Alternating Spil Jump (30 reps)
Explosive pushups (30 reps)
Prison squat (30 reps)
Dive Bomb pushups (30 reps)- SEE ABOVE
Kneeling Band Row (30 reps)
Burpees (30 reps)
Pull ups (30 reps)
Double Crunch (30 reps)