Super Bit*ch workout
Options

GemmieNoWobbles
Posts: 398 Member
Hi everyone
So my personal trainer gave me this to follow - I tried to find a link to it but not sure where she got it from:
Warm up for 10 minutes on cross trainer / elliptical or running
Do each of the following for 30secs with a 5-10 second rest between each exercise
Set 1:
Speed squats (as many as you can in 30 seconds)
http://www.youtube.com/watch?v=N-Cr4CNFLEc
10 sec rest
Renegade Row (PT said to do one arm at a time, i.e. do left first, you will do the right in the next repetition of the set) - as many as you can;
http://www.youtube.com/watch?v=WPLAYOFltzE&feature=related
Repeat the above 4 times (alternating the arms on the renegade row)
1 minute recovery
Set 2
Mountain climber
http://www.youtube.com/watch?v=DHjdc2QVRUQ
, OR burpies, as many as you can
http://www.youtube.com/watch?v=c_Dq_NCzj8M
10 second rest
X-Climber (as many as you can)
http://www.youtube.com/watch?v=dsiZiSs30O8
Repeat the above 4 times
1 Minute rest
Foward / back lunge (do one leg per 30 seconds)
http://www.youtube.com/watch?v=nRFgO9ofC2M&NR=1
Press-ups (as many as you can for 30- seconds)
Repeat the above 4 times
1 Minute rest
Jump squats (as many as you can in 30 seconds)
http://www.youtube.com/watch?v=LjY25jL_avs&feature=related
High knees (as many as you can in 30) on the spot
http://www.youtube.com/watch?v=aH4HVrUPY8s&feature=related
Repeat the above 4 times
1 minute rest
FINISHER
1 pressup, 9 squat jumps
2 pressups, 8 squat jumps
3 pressups, 7 squat jumps
4 pressups, 6 squat jumps
5 pressups, 5 squat jumps
6 pressups, 4 squat jumps
7 pressups, 3 squat jumps
8 pressups, 2 squat jumps
9 pressups, 1 squat jumps
It HURTS!!
So my personal trainer gave me this to follow - I tried to find a link to it but not sure where she got it from:
Warm up for 10 minutes on cross trainer / elliptical or running
Do each of the following for 30secs with a 5-10 second rest between each exercise
Set 1:
Speed squats (as many as you can in 30 seconds)

10 sec rest
Renegade Row (PT said to do one arm at a time, i.e. do left first, you will do the right in the next repetition of the set) - as many as you can;

Repeat the above 4 times (alternating the arms on the renegade row)
1 minute recovery
Set 2
Mountain climber

, OR burpies, as many as you can

10 second rest
X-Climber (as many as you can)

Repeat the above 4 times
1 Minute rest
Foward / back lunge (do one leg per 30 seconds)

Press-ups (as many as you can for 30- seconds)
Repeat the above 4 times
1 Minute rest
Jump squats (as many as you can in 30 seconds)

High knees (as many as you can in 30) on the spot

Repeat the above 4 times
1 minute rest
FINISHER
1 pressup, 9 squat jumps
2 pressups, 8 squat jumps
3 pressups, 7 squat jumps
4 pressups, 6 squat jumps
5 pressups, 5 squat jumps
6 pressups, 4 squat jumps
7 pressups, 3 squat jumps
8 pressups, 2 squat jumps
9 pressups, 1 squat jumps
It HURTS!!
0
Replies
-
That is INTENSE!0
-
Yikes! I may try that....not just yet though! Thanks for posting!0
-
Bump0
-
WOW, definitely intense!!0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 396.7K Introduce Yourself
- 44.2K Getting Started
- 260.8K Health and Weight Loss
- 176.3K Food and Nutrition
- 47.6K Recipes
- 232.8K Fitness and Exercise
- 450 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.7K Goal: Gaining Weight and Body Building
- 153.3K Motivation and Support
- 8.3K Challenges
- 1.3K Debate Club
- 96.5K Chit-Chat
- 2.6K Fun and Games
- 4.5K MyFitnessPal Information
- 16 News and Announcements
- 18 MyFitnessPal Academy
- 1.4K Feature Suggestions and Ideas
- 3.1K MyFitnessPal Tech Support Questions