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Workout: Beat It!

9_14_21 - Beat It!.jpg

Time: 45 Minutes

Equipment Needed: Stopwatch and Dumbbells

Warm Up: 5-10 minutes

Circuit #1:

Perform the following 4 exercises in a row followed by ¼ mile for a time. Rest for 2-3 minutes and then repeat for a second round. Time yourself and see if you can beat your time the second round.

  • 20 Jump Squats

  • 20 Push-Ups

  • 20 Burpees (Modify - 40 knee lifts if needed)

  • 20 Full Sit-Ups

  • ¼ mile Run

Rest 2-3 minutes and repeat

Circuit #2:

Perform the following exercise for 60 seconds and count their reps. Rest 30 seconds and repeat. Try to beat the number of reps from the first 60 seconds for each exercise listed below. 1 minute rest between sets.

Set #1: Overhead Dumbbell Swings

Ex: 60 sec Overhead Dumbbell Swings (if no weights - frog jumps)

Rest 30 seconds

Repeat

Rest 1 minute

Set #2: Floor Jacks

Set #3: Box Jumps (modify - alternating Step-Ups)

Set #4: Jump Rope

Rest 2-3 minutes

Circuit #3:

Perform the following exercises for 30 reps, then 20 reps, then 10 reps. Rest 30 seconds between each set. Complete the entire set of reps of Suicide Push-Ups before moving to the Renegade Rows.

Exercise #1: Suicide Push-Ups

Exercise #2: Renegade Rows

Circuit #4:

Finish with 10 reps of the following 2 exercises for 2 sets.

  • 10 Downward Facing Dogs into Cobra

  • 10 Quadruped

Cool Down and Stretch: 5-10 minutes


Photo Credit: Canva by Syda Productions

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