Hi Guys,
This is today’s workout and it is absolutely brutal :)
1. Burpees (with push up and jump up)
2. One Leg Dead Lift and Jump Up (switch legs after each interval)
3. Mountain Climber
4. Side Crunch (switch sides after each interval)
5. Side Lunge Touch Down
Set up your timer for 8 rounds and 2 intervals. The first interval is 10 seconds which is your rest interval and the second interval is 20 seconds. During the 20 seconds you will be exercising at your maximum effort. Push really hard. Each exercise will take you only 4 minutes.
Your timer will tell you when the 4 minutes are over. Take a short break, reset your timer for another 4 minutes and move on to the next exercise. I am using my Gymboss Interval Timer which allows me to focus 100% on the exercises and not on constantly getting distracted by checking the time.
I have posted the amount of reps that I did for each exercise below.
Burpees: 5-5-5-4-4-4-4-4
One Leg Deadlift and Jump Up: 10-11-10-10-8-8-10-10
Mountain Climber: 37-36-38-26-23-23-23-23
Side Crunch: 16-12-14-14-14-12-13-11
Side Lunge and Touch Down: 13-13-13-12-12-12-12-12
When you are doing this exercise make sure that you stay low and keep your knees bent when you return to the starting position.
where do you get all your workout sports bras and bottoms? they are sooo cute!
that is pretty neat. it’s so good to know that you do not have to take 1 hour to get in shape. now to simply get motivated! =P
Hope you guys had a beautiful day! just completing Psychopath Workout…i remember this one and I have to find which tablet I wrote my score in but I know I was stronger this time without a doubt. I know I should have done it earlier but we’re celebrating earth week here in Atlanta but so I got some energy and forced it this evening…oh I’m exahusted!!! I appreciate that you guided us on which workout for today, thanks so much! see you tomorrow.
4 4 3 3 3 4 4 3
11 10 10 9 11 9 10 10
20 15 7 0 10 19 20 ? :0)
14 12 13 12 12 12 12 12
13 13 13 13 12 14 12 13
Hi Freddy & Zuzana,
Thanks for sharing this quality workout.
Other than working out what do you do for a living if I may ask?
I feel my muscles how they scream after todays workout, thanks for inspiring me how to do my trainings. Bye.
Well i’m gonna try this out when i get a chance. So far the hardest workout for me was the Prison workout. It was even harder than the 600 rep. Maybe i was just overworked…
6 4 5 5 5 5 5 6
12 12 12 12 12 11 12 11
36 40 36 38 40 39 39 40
18 18 17 13 16 13 15 14
16 19 20 20 21 21 18 21
:-}
i did this workout today…it wasn’t as brutal as i thought it would be but it is still a great workout. the mountain climber is the toughest.
Hi,
I know you do warm up before exercice, of course, but i was wondering what kind of exercice did you do?
Can you put a few description of them on the next video or a special video just like you do for streching?? (which is great by the way!!)
thanks so much! :D
i got the vidéo from your youtube channel :) thanks a lot!
I love your workout pants! Wear did you get them?
Finished :D First I thought no way I can do this, but I made up my mind. So:
5-5-5-5-5-5-5-5
12-11-12-12-12-12-12-12
32-35-35-36-33-38-39-33
13-15-14-13-13-14-13-13
12-14-14-16-15-16-18-20
I have a few suggestions too. One would be a tool to measure our fitness level, and the other a kind of level rating for all workouts, as you did some time before (eg. 1. I’m sleeping 10, I’m dead).
Oh my god!
It looks so easy when you do it but when I tried it I was totally wiped out!
The mountain climber almost killed me.. =)
I now realise how unfit I am and will start right away to do the workouts!
Thanks for a great site, you truly are an inspiration!
/ Frederica – Sweden
I was wondering how long is each round? 2 minutes or 3?
Each round is 30 seconds (20 secs of work, 10 secs of rest)
8 rounds of 30 secs = 4 minutes per exercise.
sorry, i asked the question above, but now i get it: 20 second rounds and 10 seconds rest, right? You are using the tabata workout method, right?
Oh… my… God……
I found your website about a month ago, today I finally decided to try out one of your workouts (I also got my Gymboss interval timer through the mail the other day so I could do your workouts!). I can’t believe how exhausted I am! I couldn’t complete the mountain climbers, I did 2 rounds of those! otherwise, I completed the other exercises, but with much difficulty! I am so determined to try and get fitter, so I am going to stick to your website and maybe try and do one workout a day?
Thanks for creating this website, you’re both inspiring!
Caryl xxx
The mountain climber didn’t look all that hard, but I was pretty totally wiped after the first two sets because I put everything into them. :)
Burpees: 4-5-4-3-4-4-5-5
One leg dead lift: 9-10-11-10-12-11-12-12
Mountain climber: 42-36-20-20-10-15-15-16 (lol)
Side crunch: 14-14-16-15-15-14-14-14
Side lunge touch down: 9-10-11-10-11-11-13-13
Great workout, Zuzana! :D
Recovering from a little cold, not feeling sick anymore, but still some coughing:
1. 6-6-6-5-5-5-5-5
2. 12-12-12-12-12-12-12-12
3. 28-29-28-29-29-27-27-27
4. 13-13-13-13-13-13-13-14
5. 13-14-13-13-13-13-15-14
not the greatest effort. From the stats of the other athletes here, i recognize my pretty weak mountain-climber reps; I dont know, where that comes from. Your workouts are always pretty tough for my legs, so it seems, i have some catching up for my legs to do…
keep it up!
Rainer – Germany
Hi. I looked for web new set of new exercise, really hard… but this….ufff. Swims in the sweat.
I thought that i have good conditions… At all so is not…. uffff :)
Three times in the week for 1-1,5 hour i training Salsa. But I already began feel powerful challenge for legs.
1. 7 / 7 / 6 / 6 / 6 / 6 / 5 / 5
2. 14 / 13 / 14 / 14 / 13 / 12 / 12 / 12
3. 26 / 26 / 26 / 26 / 26 / 25 / 25 / 24 (left, right-1, left, right-2, left, rught-3, etc)
4. 20 / 20 / 20 / 19 / 19 / 19 / 19 / 19
5. 17 / 17 / 17 / 16 / 16 / 17 / 17 / 16
Greeting from Marcin, from Poland!
This was my first time acctually doing these workouts(i usually stick to running and gym equipments), its so amaziing!!!and hard, especially the mountain climbers, i was sweating like crazy! XD
6-6-5-6-5-5-6-6
11-11-11-12-12-13-13-14
45-46-46-45-42-39-35-49
17-22-24-28-28-30-34-34
21-24-23-25-13-24-20-22
I went a little crazy x)
crouching jumping jacks…17-18-17-16-17-14-18-18
jump squats…23-24-25-24-27-27-28-21
high knees…40-42-45-42-49-49-49-53
mountain climbers…42-30-56-50-41-37-46-41