Total time commitment: 60 minutes
Difficulty (out of five): 5
Soreness Factor: So. Many. Squats.
Overall Grade (out of five): 5
For this week’s workout you are going to work in triplets. That is, three exercises working the same muscle group done in a row. For example, you’ll start with 25 squats, then go right into 20 squat pulses, and end with 15 squat jumps. That will be followed by a different set of three exercises that target a another area of your body. You’ll work through those six exercises three times before moving on to the next set. Yeah, we’re not going to lie: It’s going to be shake-inducing.
You’ll do a total of three pairs of exercises targeting a total of six body parts in nine round. My brain hurts, too. But I promise, once you get started it’s not that confusing. So hop to it!
Total time commitment: 35 minutes
Difficulty (out of five): 3
Soreness Factor: Those jump lunges may come back to hurt us!
Overall Grade (out of five): 3.5
For this week’s workout, you have 35 minutes to do as many rounds of the exercises below as you can. That means it’s up to you to push yourself as hard as you can for those entire 35 minutes. As you’re working through the rounds and it starts to get tough, just remember: It will only last for 35 minutes you can totally make it! And when it’s over and you’re a sweaty mess, you’ll feel great knowing that you are stronger and even more fit than when you started. Promise.
So grab a set of weights, put 35 minutes on the clock and get sweating!
This workout will challenge not only your strength, but also your cardio. Why challenge both at the same time? Well, because pairing strength and cardio is an excellent way to challenge your overall fitness and train different systems of your body.
The idea is to work hard during each round — you’ll do four total — then really use the one minute in between rounds to recover. So, as you go through these moves, work hard and work fast, transitioning quickly from one exercise to another and pushing yourself out of your comfort zone. And note: The only equipment you need for this workout is a set of dumbbells, so you can do it just about anywhere. Now, ready, set, sweat!
This workout is going to focus on using heavy weights to work your muscles in just a few reps. You’ll start by doing 10 reps of each exercise listed below. Then, you’ll work your way down in reps, eventually just doing two reps of each exercise.
As you go through the rounds and the reps decrease, continue to increase the amount of weight you use so that the last rep of each set is very challenging. The focus of this type of workout is power with each rep, rather than endurance, so make each rep count! Happy sweating!
Difficulty (out of five): 3.5 (easy exercises to do; not an easy workout)
Soreness Factor: Choose-your-own soreness adventure. We were conservative with weights and we’re still going to be sore tomorrow. If you push it, plan to have sore shoulders for days.
Overall Grade (out of five): 5
This workout will challenge your entire body using only one free weight. Pretty cool, right? And you don’t even need very much space to bust this workout out, so you’re officially running out of excuses not to do it.
So, your instructions: All you need to do is complete 12 reps of the six exercises listed below for a total of five rounds. So grab a weight that is challenging for all of the exercises and get sweating, folks!
Total time commitment: 40 to 45 minutes
Difficulty (out of five): 4
Soreness Factor: Our arms have been replaced with limp noodles.
Overall Grade (out of five): 4
You can do anything for one minute, right? Here’s your chance to prove it. For this workout, you’re going to tackle each of the 10 exercises below for one full minute with the goal of getting through the circuit a total of three times.
And whenever you feel like you can’t make it, just remember: It’s only for one measly minute. Happy sweating!
Read more »