Intense Total Body Workout

As a fitness professional our job is two-fold. One to be innovative and create new and challenging workouts. However, you must also be able to spot a great workout or technique and instantly make it yours! Stealing is not always a bad thing :o)

The following workout I stumbled onto while browsing youtube. Initially I thought, this looks like a pretty easy workout but I wanted to give it a try. 3 minutes into the workout I was drenched in sweat (Ok, I normally sweat easily but you get the point.) Instantly, I made this mine! It is now a staple in my personal routine when I want a quick but effective high intensity workout with no equipment, toys, or props.

So here's the breakdown:

60 mountain climbers
40 twisting knee to elbow mountain climbers
30 froggers
20 burpees
10 tuckjump burpees
2 min plank (active recovery)
10 tuckjump burpees
20 burpees
30 froggers
40 twisting knee to elbow mountain climbers
60 mountain climbers

Game over! Pretty simple but one of my favorite fast workouts to do.
I can normally finish in under 20mins but you want to pace yourself as this is tough.

                                                       Tips and Pointers
Mountain Climbers - Every 2 count as 1 rep, so left leg, right leg =1rep. You can either go from high plank or on your elbows. I like to change it up per workout or do my 1st set in high plank and my last set on my elbows.

Twisting Mountain Climbers - Try to bring your knee to your elbows.  Same count as Mountain Climbers

Froggers - Start in the high plank position and jump your feet in as far as you can, then jump them back out into the plank position. Do this as fast as you can for 30 reps.

Burpees-  There are so many different ways to do burpees, so do ones that are appropriate for your skill level. With mine, I make sure to do a pushup and since the next set requires a tuck jump, I just stand up with these and don't jump up from the squat position.



Tuckjump Burpees- Ok, these burn! This is the full out, give it all you got, SUPER BURPEE!!! Add the pushup, and explode up from the squat position as high as you can go! Tuck your knees to your chest at the highest point of the jump! Here is where the fat just gives in and runs off your body for fear of having to endure this the 2nd time!!!

Plank- I can normally hold a plank for ever but at the end of this series I collapse before I hit 30 seconds. It's amazing how FATIGUE changes our ability to perform movements that are normally easy!

Give it a go, let me know how you do. Post your completion times!