I came up with a fun little workout the other day and just thought I'd share. This one is a tough one so I've also listed a shorter version to make it easier. Here's the full workout if you think you're tough enough, heeehee. I'm calling it the "Negative Burpee" workout because you are basically trying to do negative splits (each run faster than the last) and you do lots of burpees. Here we go, wahoo!
You don't need any equipment for this workout except for a stopwatch and the only exercises you need to know how to do are burpees, mountain climbers, pushups and situps. Below is a video showing how to do burpees in case you don't know how. This video shows her doing the pushups as part of the burpee - I like to separate them and do the pushups afterwards. If you want to do them as part of your burpees like in this video, you can skip the separate set of pushups you see listed in my workout.
You don't need any equipment for this workout except for a stopwatch and the only exercises you need to know how to do are burpees, mountain climbers, pushups and situps. Below is a video showing how to do burpees in case you don't know how. This video shows her doing the pushups as part of the burpee - I like to separate them and do the pushups afterwards. If you want to do them as part of your burpees like in this video, you can skip the separate set of pushups you see listed in my workout.
And here's a video of how to do mountain climbers:
Start off with a 10 minute run to warm up - go at a nice easy pace or you'll regret it later, LOL. Also, go ten minutes out (not five out and five back). After your warmup, don't take a break. Go straight into the following:
10 burpees
10 pushups (if you didn't already do them as part of the burpees)
10 mountain climbers
10 situps
Once your done with those, try to run back to your starting point in only 9 minutes. If you aren't back to the starting point when you reach 9 minutes, do walking lunges until you get back or until you've done 50 (25 each side) and then walk/jog back to the starting point. Once you are back at the starting point do the following:
9 burpees
9 pushups
9 mountain climbers
9 situps
Next, run 8 minutes out and do 8 burpees, 8 pushups, 8 mountain climbers and 8 situps. Try to run back to the starting point in 7 minutes and do walking lunges if you don't make it back in 7 mins.
Get the idea? Then 7 of each exercise. Run out 6 mins, do 6 of each exercise, try to run back in 5 mins. Do 5 of each exercise, run out 4 mins, do 4 of each exercise. Try to run back in 3 mins, do 3 of each exercise. Run out 2 mins, do 2 of each exercise, try to run back in one minute or less. Do 1 of each exercise and then finally, jog or walk a bit to cool down.
Too much for you? Try starting at 5 instead. So your half workout would look like this:
5min warmup jog
10 burpees, 10 pushups, 10 mountain climbers, 10 situps
Run out 4mins
10 burpees, 10 pushups, 10 mountain climbers, 10 situps
Run back in under three mins. Do walking lunges if you don't make it back in time.
10 burpees, 10 pushups, 10 mountain climbers, 10 situps
Run out 2 mins.
10 burpees, 10 pushups, 10 mountain climbers, 10 situps
Run back in under one minute. Do walking lunges if you don't make it back in time.
10 burpees, 10 pushups, 10 mountain climbers, 10 situps
walk/jog to cool down.
Here are the totals for the FULL workout:
5.5miles running
55 Burpees
55 Pushups
55 Mountain Climbers
55 Situps
Total Time ~65 - 70 mins depending how many walking lunges you have to do
Here are the totals for the HALF workokut:
1.5miles running
50 burpees
50 Pushups
50 Mountain Climbers
50 Situps
Total time: 30 - 35 mins depending on how many walking lunges you have to do
10 burpees
10 pushups (if you didn't already do them as part of the burpees)
10 mountain climbers
10 situps
Once your done with those, try to run back to your starting point in only 9 minutes. If you aren't back to the starting point when you reach 9 minutes, do walking lunges until you get back or until you've done 50 (25 each side) and then walk/jog back to the starting point. Once you are back at the starting point do the following:
9 burpees
9 pushups
9 mountain climbers
9 situps
Next, run 8 minutes out and do 8 burpees, 8 pushups, 8 mountain climbers and 8 situps. Try to run back to the starting point in 7 minutes and do walking lunges if you don't make it back in 7 mins.
Get the idea? Then 7 of each exercise. Run out 6 mins, do 6 of each exercise, try to run back in 5 mins. Do 5 of each exercise, run out 4 mins, do 4 of each exercise. Try to run back in 3 mins, do 3 of each exercise. Run out 2 mins, do 2 of each exercise, try to run back in one minute or less. Do 1 of each exercise and then finally, jog or walk a bit to cool down.
Too much for you? Try starting at 5 instead. So your half workout would look like this:
5min warmup jog
10 burpees, 10 pushups, 10 mountain climbers, 10 situps
Run out 4mins
10 burpees, 10 pushups, 10 mountain climbers, 10 situps
Run back in under three mins. Do walking lunges if you don't make it back in time.
10 burpees, 10 pushups, 10 mountain climbers, 10 situps
Run out 2 mins.
10 burpees, 10 pushups, 10 mountain climbers, 10 situps
Run back in under one minute. Do walking lunges if you don't make it back in time.
10 burpees, 10 pushups, 10 mountain climbers, 10 situps
walk/jog to cool down.
Here are the totals for the FULL workout:
5.5miles running
55 Burpees
55 Pushups
55 Mountain Climbers
55 Situps
Total Time ~65 - 70 mins depending how many walking lunges you have to do
Here are the totals for the HALF workokut:
1.5miles running
50 burpees
50 Pushups
50 Mountain Climbers
50 Situps
Total time: 30 - 35 mins depending on how many walking lunges you have to do
