HIIT Workouts

5×5 Circuit Races

  Hello Extremers, Here is a fun workout to do with friends. You don’t need any equipment other than a bench. Do each circuit for 5 minutes and see how many times you can get through them. Go for a 400m run between each circuit. How many sets can you do? EQUIPMENT: Bench Warm-Up Warm-Up…

Muscle Up People!

Hello Extremers, Here is a great workout that can either be a quick intense workout or if you prefer a long exercise in strength and endurance. It all depends on how many sets you want to do. You’ll need a gym or hopefully you have some equipment at home to do this with. EQUIPMENT: Leibert…

Stairs LADDER (from hell)

Warm-up: 1 set of stairs 10 Sleeping Crabs 10 Pushup Burpees Stretch Meat: 1 set of stairs 12 Sleeping Crabs 12 Pushup Burpees   1 set of stairs 14 Sleeping Crabs 14 Pushup Burpees   Repeat for 16, 18, 20, 22, 24, 26, 28, 30 Note: If we have to move indoors to a smaller…

Super Sprints…. WOOT!

Okay Extremers, this one is going to be challenging. duh! We have 3 sets of sprint intervals mixed with some high rep muscle conditioning. I designed this one for our outdoor exercisers and our indoor exercisers with appropriate options. Equipment: Pull-up Bar (Indoor Only) Track/Treadmill (Indoor Only)   Warm-Up: 2 km run followed by dynamic stretching…

Countdown Cardio Burner

Hello Extremers, This is a great workout you can do anywhere. You can use a set of weights to up the ante but are not necessary by any means. EQUIPMENT: OPTIONAL: Free weights (5-10 lb) Warm-Up Warm-Up Instructions Workout Countdown from 10 of each exercise then 9 of each exercise then 8…7…6…5… to 1 of each exercise.…

Ouchie!!

For time: Repeat 4x 20 Box Jumps 20 Pull-ups 20 Crunches 20 Burpees 20 Push-Press’ 10 Knee to Elbows 200 m SPRINT!

Run and Burn Challenge I

Here it is. The next crazy fun workout!! You must be in it for the long haul. EQUIPMENT: Pull-Up Bar, Track or Treadmill WARM-UP: 1 km run Dynamic exercises (10 squats, 10 lunges, 10 soldier kicks, 10 shoulder rotations) WORKOUT 5 minute run 1 min fast (85%) 1 min easy (65% 1 min fast (85%)…