Workout 7: Surprise Burpee Murder

Warm up: Get your heartrate up to a level you feel after 5 min. of running. Stretch all relevant muscles for the workout.

1 big circuit repeated for 4 times

  • 1 min. alternating supermans (on the belly and alternatively lift left arm and right leg then right leg and left arm)
  • 1 min. lat push-ups (normal push-ups but with going up, turn your elbows inward to activate the lats)
  • 2 min. team trap lifts (1 min. per person, one lies on his/her back, the other stands at the lying perso’s shoulder height, grab each others wrists and the standing person moves his/her shoulders up and backwards while the lying person acts like a plank)
  • 1.5 min. plank
  • 2.5 min. surprise burpees (run in place football/basketball style and perform a burpee on a randomly timed sign)
  • 1 min. rest
  • 1.5 min. side planks (45 s each side)
  • 1 min. reverse leg raises (on the belly and lift both legs)
  • 1 min. swimming (on the belly and swim with your arm without touching the ground)
  • 2 min. team rows (same initial position as the team trap lifts, the standing person squats, until his/her arms have a 90 dgr angle, lift the lying person until you stand straight and slowly extend your arms to the ground, this exercise is for the lats and lower back)
  • 2 min. team wheel barrow
  • 1 min. bridge (mind the surprise buttsex :-p, if you train regularly you’ll know what I mean ;-))
  • 2.5 min. surprise burpees

Cool down: Stretch all used muscles a bit longer than during the warm-up.

If there are any questions related to this workout, don’t hesitate to ask ;-).


2 min. rest


Cooling down

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