Friday, August 5, 2016

Friday Fat Blaster (warning: contains 164 push ups, 97 burpees and morefun and sweat than imaginable)

Today, I put my first class through the ringer...and subsequently myself through the ringer since I work out with them. I wanted to share 30 minutes of the 55 minute workout we did because it's amazing for for the upper body, heart and lungs and is just plain hard. Perfect for going into the weekend. Note, I warmed up my class for 9 minutes of planks, jumping jacks/squats, slow push-ups and "sally squats" so make sure you are completely warm as well.

Here's the deal:

For the first 10 minutes, at the top of every minute, do the following:
10 jumping jacks
10 bent rows with either dumbbells or weighted barbell
10 push ups
5 burpees

The faster you can do it, the more time you will have to rest before the next minute starts. So you do that little list a total of 10 it?

Next, you'll do every move 5 times. You don't get a minute this's 40 seconds....BUT you only have to do 3 burpees (repeat 5 times through):
5 jumping jacks
5 bent rows
10 push ups
5 burpees

Now, you'll do every move 4 get 35 seconds....keep the 3 burpees (repeat 4 times through).

And, then moves 3 times each for 30 second (repeat 3 times through). Again with the 3 burpees after each set.

Then the moves 2 times each for 25 seconds (repeat 2 times through). Don't forget to do your three burpees at the end of each set.

Finally, change it up a bit and do just one more set of 10 of each move followed by 5 burpees.


If you did the entire thing without rest (not recommended), it will take you 19 minutes. We rested this morning for 2 minutes each time the sets and times changed. The first 10 minutes were the most brutal for sure.

These are your amazing stats at the end:

164 Jumping Jacks
164 Rows
164 Push ups (WHAT??!!)
97 Burpees (might as well throw in an extra three to make an even 100, right?

Make sure to cool down and stretch and, of course take breaks as you need them.

Oh yeah, and if you don't have a weighted bar or dumbbells for the bent rows, do super-man/woman back extensions instead.

The perfect playlist to get you motivated:

No comments:

Post a Comment