Limited Equipment and time does not mean you forget your workout on vacation, if anything it means you finally have time for some fun with your family or friends. Make them drink the Kool-Aid and join in on the craziness.
Even Chipper Add On
-First you do 2 burpees, then you start over with 2 burpees and 4 donkey kicks, then 2,4, add 6 weighted squats and so on until you get to all of the prescribed exercises.
- 2 Burpees
- 4 Donkey Kicks
- 6 Weighted Squats
- 8 DB Clean and Press
- 10 Thrusters
- 12 Lunges (1=1)
- 14 Plank Rows
- 16 Tuck Jumps
- 18 Sit Ups
- 20 Squat Jumps
AMRAP
As Many Round as Possible
4 min AMRAP:
- Run with a med ball 50m (if you do not have a med ball find something heavy)
- 10 DB Deadlift hops (Hold one weight in your hands and squat until it touches the ground and then hop up)
4 min AMRAP:
- Lunge with weights overhead 50m
- 10 Thrusters
15 Minute AMRAP
Find 100m space and put weights on one side and Kettlebell on the other. You have 15 minutes to get through as many rounds of the following. You will complete 10 reps of an exercise on one side and then run to the other side and complete 10 of something else... repeat this pattern until time is up.
WEIGHTS SIDE
- 10 Thrusters
- 10 Burpees
- 10 Walking Lunges
- 10 Plank Rows
KETTLEBELL SIDE
- 10 Goblet Squat (hold it upside down like a big goblet of wine)
- 10 KB Lunge Pulse (5 on each leg)
- 10 KB Swing
- 10 Deadlift hop
*You only do 1 exercise and then you run to the other side and do another. Do not repeat the same exercise two times in a row*
THE DAVE CASTRO
- Run 500m do 50 Push-Ups 50 Air Squats
- Run 400m 40 push-ups 40 air squats
- 300m, 30, 30
- 200m, 20, 20
- 100m, 10, 10
COUNTER DOWNER
10-9-8-7-6-5-4-3-2-1 Reps of the Following
Heavy Dumbbell Thrusters
Burpees
Weighted Overhead Lunges (2=1)
Change the exercises depending on equipment and space available. I almost said time, and then I realized you have all the time you need, just get up earlier! Get After It Yall!!