Dare to Conquer the Chair

I did this workout last night and it's a killer! You can break it up and just do the strength or add the 10 min AMRAPs to get in a full hour of high intensity challenge. See video below for exercise demo.

Here's the break down of the workout.

Equipment: Chair, timer, Dumbbell and a mat is optional


1st Part is strength:   Set your timer for 9 rounds. One minute of work and 20 seconds rest.

1. Round Kick Reverse Lunge Right Leg
2. Round Kick Reverse Lunge Left Leg

3. Single leg Chair dips alternating legs
4. Elevated Pushup with knee drives  focus on keeping your core tight

5. Single Right Leg Squat - come down slow and controlled with barely any weight in the chair
6. Single Left Leg Squat

7. Right arm Row with Left leg raise  squeeze shoulder blade into spine, squeeze your glute when you lift      your leg
8. Left arm Row with Right leg raise

9. Elevated leg sit up



2nd Part AMRAP Cardio:  Set your timer for 10 minutes. Do as many rounds as possible of the following:

10 reps:  Burpee with pushup
               Floor touch jumping jacks
               Mt Climbers
              Tuck Jumps
              plank Jumps
              Squat Jumps


Repeat the Strength and AMRAP once again, for an hour workout!   If you want to shorten the workout and focus more on strength, do two rounds of the strength part. The AMRAP can be done solo as well if you are looking for a quick, intense burst of cardio.

Gassed out by Burpees

Hey guys! I have another workout for you! This workout will take you about an hour to complete, including a 5 min warm up and 5 min cool down stretch. You won't need any cardio today I promise, your heat is gonna be pounding!

Workout Breakdown:
Repeat this workout twice. Set your timer to 1:10 of work and 20 seconds rest between exercises. After the first round, take a minute or two (that's it!) to regroup, hydrate and then repeat!

Equipment:
Dumb bells, mat and a timer


Warm up 5 minutes

Exercises: Do the following exercises for one minute and 10 seconds, rest 20 seconds between each exercise.

1. Burpee with row on each arm, pop up and 2 double arm rows

2. Burpee with 2 prone jumping jacks

3. Diamond Pushups

4. Side to Side lunges stay low the whole interval

5. One arm burpee with shoulder press right arm

6. One arm burpee with shoulder press left arm

7. 2 Reverse lunges with 2 squat jumps dumb bells on shoulders

8. Negative pushups with 10 second coutdown

9. One leg burpee Left leg (one leg squat if the burpees are getting to your wrists)

10. One leg burpee Right leg (one leg squat if the burpees are getting to your wrists)

11. Dumb bell sit up or Dumb bell sit up to squat

12. Mountain Climbers

13. Glute Squeeze burpees

14. Burpee with tuck jumps


Repeat!

Cool Down stretch 5 minutes

See below for exercise video tutorial



These exercises are simple, but very challenging. They might look easy- but they are not- promise me, after a minute and 10 seconds... you will be glad that interval was over.