Honey badger of a workout.

Here you go.  Easy 15 minute AMRAP (as many rounds as possible)

100 Jump Ropes
10 Pushups
10 Pull ups

I finished 7 rounds and 74 Jump ropes into the 8th with a 1lb rope.

Best of luck!

DarkArashi

Good luck

One of my friends recently turned 52 and requested a workout for her birthday.  She is a real nice lady and if you ever meet her, you will swear she looks 32.  (So don't call BS on me...feel free to call it on her though.)

I went through this one myself and believe me...turning 52 is tough.

Good Luck! (the workout)

1 Super Squat Combo
14 Pushups (or hold Plank for 14 seconds)
14 Leg Lifts
14 Thrusters with 25lb dumbells.  (man, I hate these m-f'ers)
     or sub in Push-Press or squats or whatever else that sucks for you.
14 Ring Rows.

Rinse and repeat for 4 rounds total.

My time is 14:42

Oh, and Miss Kaye turned in the fastest time.  I still believe she is lying about her age.

DarkArashi

Armageddon!!!

As promised...Armageddon.

This workout consists of three levels.  I recommend a quick warmup:  Jump rope, few pushups, squats and wrestlers.  DO NOT OVER DO IT!!!  That is what the workout is for.  Remember, you get light-headed, dizzy, or even feel the need to purge the Denny's Grand Slam breakfast you just ate...step back and regain your focus.  Passing out during workouts benefits you, nada.

Level One:  5 minute time limit
     1 minute...Sprints-14 yards round trip
     1 minute...Alternating Leg Lifts
     1 minute...Horse Stance with Horizontal punches
     1 minute...Plank Hold
     1 minute...Rolling Wrestlers

1 minute rest, water up and mop off.

Level Two:  10 Minute Amrap (As Many Rounds As Possible)
     100 Jump Ropes (I used a 2-lb rope)
       50 Total Bicycle Crunches
       10 Pushups (I used Paralettes to get full range)
         5 Pullups (You can sub in Ring Rows)
         1 Super Squat Combo (Why?  Well two is just silly)

1 minute rest, water up and hose off.

Level Three:  Round-down 10 to 1 reps  (or as we say in class, "HOLY CRAP!!!")
     Burpees
     Plank Running, total each leg
     Thrusters with 25-lb dumbbells (Sub in Kettlebell Swings, or standard squats.  Your pain)
     Bent-over Rows with 32-lb Kettlebell, each arm (Or appropriate weight for you)
     Lying Hip Extension

All done.  Have a friend roll you over to the couch or your car.

Any questions, no...good.  Embrace the carnage.

Da

Decepticon Workout

The workout:
This workout is five rounds long.

Each round is a 3 minute AMRAP (As Many Rounds As Possible) with one minute of rest in between.

Exercises:
        - 1 Super Squat Kick Combo
        - 5 Pushups
        -10 Wrestlers

A Super Squat Kick Combo is:
      1 squat and Knee strike up in front
      1 squat and Front Snap Kick in front
      1 squat and Side Thrust Kick to the side
      1 squat and jump up and spin 180
         degrees to face the otherside.
         Repeat on the other side.

For those doing the math a Super Squat Kick Combo is 8 squats.

Sound easy?  Great go for it.  When you count rounds only count full rounds.  If you make it to wrestlers and the time runs out.  Doesn't count.

Here is my score, now CRUSH IT!!!!  I did 4 sets per round.  20 rounds total.  I am sure you can do the math on this assignment.  Still a little rubbery in the limbs.  The workout is deceiving, but worth it.

Good luck,

Embrace the Dumbbell

Here is a quaint little workout for you

15 minutes to do as many rounds as possible.

Pick a pair of dumbbells that you will use the entire workout.

20 Side Lunges total
15 Pushups
10 Rows total
5 Thrusters.

That is one round.

I used 25lb dumbbells and managed to eek out four rounds.

Good luck.

Kinda of a pick your poison type workout

Here is a doozey for you.

You have a 30 minute time limit.  Should be plenty

At each level A thru E you need to complete a total of 80 reps in four rounds (i.e. all your "A" exercise need to total 80 max).  My numbers are in Parenthesis.  Each round 1 thru 3 is done to your max and then you move on.  No rest and then restart the exercise.  You can rest in between rounds and even in between different exercise, but remember your time limit.  It goes really fast.

Round 1
A One-arm Pushups-Total of Left and right arm     (18)
B Squats                                                               (40)
C Wrestlers                                                           (32)
D Alternate Leg Lifts-both legs count as one set    (25)
E Pullups                                                              (12)

Round 2
A Pushups                                                             (28)
B Side Squats-Total each leg                                  (20)
C Crunches (Wrestlers with out the hand support)  (22)
D Leg Lifts                                                            (30)
E Ring Rows                                                           (16)

Round 3
A Diamond Pushups              (18)
B Frog Jumps                       (12)
C Wrestlers                          (20)
D Hanging Knees to Chest      (8)
E Pullups                              (10)

Yeah, arms are not to happy right now.  Now round 4, where we finish out the 80 count.
Round 4  
A Vertical Fist Pushup                 (16)  Whew!
B Front Lunge-Total both legs      (8)  Whew!
C Superman rolls                        (6)  Whew!
D Side scissors with legs             (17)  Whew
E Ring Rows                               (42) DAGGUM!!!


My time was 25:58.  From this side of the workout, it wasn't so bad.

Hertz Donut workout

Can barely type this out:

100 Jump Rope (2lb rope)
     3 rounds of:
         10 Ring dips
         10 Box Jumps (24" Box)
         10 Knees to Elbow

100 Jump Rope (2lb rope)
     3 rounds of:
         10 Straight Leg Kick (each side)
         10 Cross Behind Squats (total)
         10 Burpees

100 Jump Rope (2lb rope)
     3 rounds of:
         10 Squats
         10 Wrestler Situp
         10 Pushups
 And I wore my cool 18lb weight vest and no puking.  YAY ME!!!!

It took me 18:46 to finish, but kept seeing stars near the end.  Boo!

Good luck

Just Cuz I can

OH BOOOY!

Here is a KILLA for y'all.

This is a Super MAXX workout.

3 rounds, each round

to max out the exercise.                                                My Numbers

Pushups (sub, on parallettes)                                           16-17-21

Goblet Squats (with 35 lbs)                                              50-18-18

Wrestler Situp                                                                 25-24-26

Ring Rows (Subbed pullups)                                              7-6-8

Leg Lifts (Wish i could have subbed someone else's legs)  31-14-19

So round 1, go through all the exercises and max out.  Same for round 2 and 3

Oh, and I did not forget my weight vest this time.  18lbs just for giggles.

If you finish early, treat yourself to "Cappy America"

Get'um Killas

DarkArashi

Easy workout for y'all

Here you go, easy one so you can feel butch too.

As Many Rounds As Possible (AMRAP) in 15 minutes.  I did six.

50 Jump ropes (I subbed a 2lb rope in)

5 Ring Rows (I subbed kipping pullups)

10 Pushups (Yeah, i know, I used Paralettes so I could go deeper)

15 Squats (um...nothing here)

Oh, I also wore an 18 pound weight vest.

Good luck,

DarkArashi

EHN!!!!

Today's Butt Stomp...

This is a tabata workout.

That means eight round of each exercise and then onto the next one.

Each round is 20 seconds of work and 10 seconds of rest.

Pretty easy right?!

Here you go

8 rounds of Lunge Crunches (alternating each side per round.  i.e. right side round one, left side round two)
8 rounds of Blade Kicks (alternating each side per round.  i.e. right side round one, left side round two)
8 rounds Push Press with 50lbs

8 rounds Ring Dips

Here are my numbers

10/10/10/10/10/12/13/13
14/14/14/14/14/15/15/15
4/9/6/7/8/7/7/6
9/5/8/7/5/4/3/4

Good luck and don't forget your sweat cup under your chin.

DarkArashi

ps. and sweat cups under your elbows too.

Dive bombers

Here is a quickie workout:

My time is 12:10

30 Walking Lunges total
30 Kipping Pullups
30 24" Box Jumps
30 Paralette Pushups
30 Side Squats total
30 Jumping Jacks
30 Dive Bombers

Oh, and don't forget to breathe.

Good luck and feel free to post your times and shame me properly.

Darkarashi

Latest workout to chew on and try to digest.

Here you go 15 minute workout divided up into 15 one minute rounds, no rest.

3 rounds for max reps                            My numbers met each round.

Kettlebells Swings (KBS) 32lbs                 21/18/21
Beat on Heavy Bag                                    -- -- --
Pushups                                                 21/24/20
Goblet squats with 25lbs dumbbell           29/19/22
Jump ropes (2lb jumprope)                     101/79/89

Good luck with this one.  It tends to burn up all the oxygen in the room.

C