15-Minute Burpee Pyramid Challenge

WORKOUT DESCRIPTION
Go through the following circuit 10 times. The first time through the circuit, do 10 repetitions of each exercise. The next time through, do 9 reps of each exercise, then 8 reps, then 7 reps, working your way down to 1 rep of each exercise. Then repeat the circuit by going back up the ladder (1 rep each exercise, then 2 reps, etc. up to 10 reps/exercise). Do not rest between exercises or circuits (unless you need to).

1. Burpees (10 reps, 9 reps, 8 reps, etc. down to 1 rep)
2. Prisoner Squats (10 reps, 9 reps, 8 reps, etc. down to 1 rep)
3. Wall Sit Stick Ups (10 reps, 9 reps, 8 reps, etc. down to 1 rep)
4. Cross-Body Mountain Climbers (10 reps, 9 reps, 8 reps, etc. down to 1 rep)

Do NOT rest. Repeat the circuit following the next highest repetition outlined.

5. Burpees (1 rep, 2 reps, 3 reps, etc. up to 10 reps)
6. Prisoner Squats (1 rep, 2 reps, 3 reps, etc. up to 10 reps)
7. Wall Sit Stick Ups (1 rep, 2 reps, 3 reps, etc. up to 10 reps)
8. Cross-Body Mountain Climbers (1 rep, 2 reps, 3 reps, etc. up to 10 reps)

Do NOT rest. Repeat the circuit following the next highest repetition outlined.

30 Minute Body Weight Cardio Circuit

WORKOUT DESCRIPTION
Perform the following circuit in order. Rest as little as possible between exercises and circuits.

1a) Prisoner Lunges – 60 seconds
1b) Spiderman Climb – 60 seconds
1c) Lunge Jumps – 20 seconds on / 20 seconds off / 20 seconds on
1d) Cross-body Mountain Climbers – 60 seconds
1e) Wide Stance Squats – 60 seconds
Rest 60 seconds

2a) Full Body Extensions – 60 seconds
2b) Jumping Jacks – 60 seconds
2c) Pushups – 60 seconds
2d) Narrow-stance Squats – 60 seconds
2e) Star Shuffles – 60 seconds
Rest 60 seconds

3a) Side to Side Jumps – 60 seconds
3b) Breakdancers – 60 seconds
3c) Jumping Jacks – 60 seconds
3d) Sprint Starts – 60 seconds
3e) Reverse Lunges – 60 seconds
Rest 60 seconds

4a) Split Shuffle – 60 seconds
4b) Declined Pushups – 60 seconds
4c) Full Body Extensions – 60 seconds
4d) Skater Hops – 60 seconds
4e) Run in Place – 60 seconds
Rest 60 seconds

5a) Jumping Jacks – 60 seconds
5b) Sprint Starts – 60 seconds
5c) Mountain Climbers – 60 seconds
5d) Prisoner Squats – 60 seconds
5e) Star Shuffles – 60 seconds

**descriptions: 

1a) alternate lunging forward and back with hands interlaced behind head

1b) plank position, bring foot up to rest by hand on same side

2a) like a squat with jump, but no jump, arms overhead

2c) like lunge jumps, but at 45* angles

3a) like jumping over a river

3b) like cross body mountain climbers, but opposite leg is extended straight under the body toward shoulder

3d) plank position, lunge forward for 2 strides

4a) lunge jumps

5d) hands interlaced behind head

February 12

30 Seconds of work, 10 seconds of rest x5.

Sit-Ups
Push-Ups
Squats to Bench

20 Min. Leg Circuit: Max Rounds

10 Squat throws 
Lunge down the room
10 Squats to box
Lunge Back

30 Seconds of work x10 exercises x3 Rounds.

1. Crunch
2. Reverse crunch with extension
3. Flutter kick
4. Scissors
5. One Leg Up, One Down
6. Bicycles
7. Leg drop
8. Up and Out
9. Roman twist
10. Plank