Remember: all of these workouts have a TIME component to them.
- 4 x 400m sprint with 2 minutes rest in between
- 3 x 800m sprint with 3 minutes rest in between
- Tabata Something, pick four exercises do 4 minutes of each exercise (20 seconds on 10 seconds rest)
- Tabata Sprinting - Sprint 20 seconds, walk 10 seconds for a total of 16 minutes. See how far you get. Then walk back to where you started (or turn around after 8 min if you're smart)
- Run 400m 50 air squats - 4 rounds
- 5 Burpees, 10 pushups, 15 squats - As many rounds as possible in 20 minutes
- 5 Dumbell Deadlifts, 5 Dumbell Cleans, 5 Dumbell Thrusters, 5 Rounds increasing weight every round
- 10 push-ups 10 sit ups 10 squats - 10 rounds
- 200 air squats
- "Susan" Run 200m 10 squats 10 push ups 5 rounds
- Sprint 400m and do 50 push ups, 3 rounds
- Tabata squats and tabata pushups
- 5 push ups 5 squats 5 sit ups, 20 rounds
- 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set
- Invisible Fran...21-15-9 of air squats and push ups
- Run 1k
- Run 5k
- 10 push-ups 100M dash 10 rounds
- Tabata Bottom-to-Bottom (rest at the bottom of the squat instead of standing....without support on your hands or butt and make the bottom good, straight back, butt back)
- 5x 400M sprints.
- Run 1 mile, lunging 30 steps every 1 minute.
- Handstand 30 seconds and 20 air squats, 5 rounds
- 100 air squats
- 100 burpies
- 10 vertical jumps, run 400 meters, 5 rounds
- Sprint 100 meters, Walk 100 meters, 10 rounds
- 100 push ups
- 10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups
- 50 sit-ups, 400 meter run or sprint or walk, 3 rounds
- 20 walking lunges, 10 push-ups, 10 rounds
- 10 burpies, 100 meter sprint 10 rounds
- "L" sit off the floor. 10 rounds of 10 seconds...if you can't do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!!!
- Run 400 meters, 50 air squats, 4 rounds
- Run 800m, 100 air squats, Run 800m
- 150 air squats, 800m run, 150 air squats
- 7 squats, 7 burpies, 7 rounds
- 50 air squats x 5, Rest equal amounts as it took to do each 50
- 10 sit ups and 10 burpies, 10 rounds
- 100 air squats 3 min. rest, 100 air squats
- Test yourself on a max set of push ups...tight body chest to the floor...full extension! If you cannot do regular pushups do your pushups from the knees. After that do 100 air squats for time.
