BURPEES

BEGINNER - NO PUMP
(50 TOTAL)

• No Pump Burpee - The goal is to reach a total of 50 with as few

seconds of rest between sets... As you progress, we will add in
more variables, pumps, and fewer seconds of rest between sets

• Example Video - No Pump Burpee with 3 sets total

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 BEGINNER - NO PUMP (TO 25),
1 PUMP (TO 25)
(50 TOTAL)

• No Pump Burpee - The goal is to reach a total of 25 with as few

seconds of rest between sets... As you progress, we will add in
more variables, pumps, and fewer seconds of rest between sets

• Example Video - No Pump Burpee with 3 sets total

• 1 Pump Burpee - The goal is to reach a total of 25 with as few

seconds of rest between sets... As you progress, we will add in
more variables, pumps, and fewer seconds of rest between sets

• Example Video - 1 Pump Burpee with 3 sets total

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 BEGINNER - 1 PUMP
(50 TOTAL)

• 1 Pump Burpee - The goal is to reach a total of 50 with as few

seconds of rest between sets... As you progress, we will add in
more variables, pumps, and fewer seconds of rest between sets

• Example Video - 1 Pump Burpee with 3 sets total

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 BEGINNER - 1 PUMP (TO 25),
2 PUMP (TO 25)
(50 TOTAL)

• 1 Pump Burpee - The goal is to reach a total of 25 with as few

seconds of rest between sets... As you progress, we will add in
more variables, pumps, and fewer seconds of rest between sets

• Example Video - 1 Pump Burpee with 3 sets total

• 2 Pump Burpee - The goal is to reach a total of 25 with as few

seconds of rest between sets... As you progress, we will add in
more variables, pumps, and fewer seconds of rest between sets

• Example Video - 2 Pump Burpee with 10 sets total

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 INTERMEDIATE- BURPEE:
5 PUMP

• 5 Pump Burpee - This Workout is the standard prison daily routine:

The goal is to reach a total of 100 with as few seconds of rest
between sets... As you progress, we will add in more variables,
pumps, and fewer seconds of rest between sets

• Example Video - 5 Pump Burpee with 3 sets total

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 ADVANCE - BURPEE
ROUTINE

• Advanced Burpees - This workout consists of 4 different routines...

You will complete 25 sets of each routine in order, 100 sets total...
Complete the entire workout with correct form and with as few sec-
onds of rest between sets

• Video Example 1 - 1 Pump Burpee with 3 sets total

• Video Example 2 - 5 Pump Navy Seal Straight Leg with 1 set total

• Video Example 3 - 3 Pump Kick Out with 1 set total

• Video Example 4 - 3x5x7 with 1 set total

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BODY WEIGHT - LEGS
BEGINNER - BODY WEIGHT LEGS
This routine will be ran as a dropdown ladder set... 1st routine, sets of
40... 2nd routine, sets of 30... 3rd routine, sets of 20... and then back up...
20,30,40. In between each routine, finish with Wall Sits for the amount of time
on reps... 40 seconds, 30 seconds, 20 seconds, etc.

*Reverse Lunge (Alternate Each Leg)

Perform each exercise with 30 second rest (1 min max)... After completion of
these 3 exercises, finish with Wall Sits for the amount of time in seconds for
reps... Go back to the top and start the downward ladder

• Video Example 1 - Body Weight Squats, Set of 3 total

• Video Example 2 - Body Weight Reverse Lunges, Set of 3 total

• Video Example 3 - Body Weight Calf Raises, Set of (2 count) to 3 total

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 ADVANCE - BODY WEIGHT LEGS
This Workout is an advanced body weight leg routine... The structure of the
workout goes as follows:

Routine # 1 - Body Weight Squats

• 4 Sets of 25 Reps with 30 Seconds of rest

Video Example - Body Weight Squats, Set of 3 reps total

Routine # 2 - Body Weight Squat w/Jump

• 10 Sets of 7 Reps with 10 Seconds of Rest

Video Example - Body Weight Squats w/Jump, Set of 3 reps total

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Routine # 3 - Performed as a Superset... 4 Rounds Total... 30 Seconds of
Rest after each Superset

• Exercise 1 - Body Weight Wall Sits for 30 Seconds (No Rest)

• Exercise 2 - 15 Body Weight Squats (No Rest)

• Exercise 3 - 10 Body Weight Squat w/Jump (30 Seconds Rest)

Body Weight Wall Sit - No Example Video

Body Weight Squat - Example Video (See Routine 1)

Body Weight Squat w/Jump - Example Video (See Routine 2)

Routine # 4 - Performed as a Superset... 4 Rounds Total... 30 Seconds of

Rest after each Superset

• Exercise # 1 - 20 (10 Each Leg) Body Weight Alternating Reverse Lunge

(No Rest)

• Exercise # 2 - 10 Body Weight Squats (No Rest)

• Exercise # 3 - 10 Body Weight Squat w/Jump (No Rest)

• Exercise # 4 - Body Weight Wall Sits for 10 Seconds (30 Seconds Rest)

Body Weight Alternating Reverse Lunge - Set of 3 Total WITHOUT alternating

legs...

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Body Weight Squat - Example Video (See Routine 1)

Body Weight Squat w/Jump - Example Video (See Routine 2)

Body Weight Wall Sit - No Example Video

Routine # 5 - Body Weight Squats

• 4 Sets of 25 Reps with 30 Seconds of rest

Body Weight Squats- Video Example (See Routine 1)

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 BODY WEIGHT- HIIT
(CARDIO)
BEGINNER - HIIT (CARDIO)

• Perform both exercises in this routine with 10 reps each back to back
with zero rest between the exercises... Complete the routine a total of 4
rounds with a rest period of 30 seconds between the rounds...

• Video Example 1 - Push Ups Total Of 3

• Video Example 2 - (4 Count) Mountain Climbers With A Total Of 3 Sets

• Perform both exercises in this routine with 10 reps each back to back
with zero rest between the exercises... Complete the routine a total of 4
rounds with a rest period of 30 seconds between the rounds...

• Video Example 1 - (4 Count) Mountain Climbers With A Total Of 3 Sets

• Video Example 2 - No Pump Burpee With A Total Of 3 Sets

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• Perform both exercises in this routine with 10 reps each back to back
with zero rest between the exercises... Complete the routine a total of 4
rounds with a rest period of 30 seconds between the rounds...

• Video Example 1 - No Pump Burpee With A Total Of 3 Sets

• Video Example 2 - Body Weight Squat Total Of 3

• Perform both exercises in this routine with 10 reps each back to back
with zero rest between the exercises... Complete the routine a total of 4
rounds with a rest period of 30 seconds between the rounds...

• Video Example 1 - Push Ups Total Of 3

• Video Example 2 - No Pump Burpee With A Total Of 3 Sets

*Overview* - This High Intensity Interval Training Workout will consist of

4 routines, with 2 exercises in each routine... In each routine perform both
exercises back to back with zero rest and a total of 30 seconds of rest
between rounds... Complete each routine 4 times before moving to the next
routine...

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 ADVANCE - HIIT (CARDIO)

• Perform all exercises in this routine with 10 reps each back to back
with zero rest between the exercises... Complete the routine a total of 4
rounds with a rest period of 30 seconds between the rounds... Then move
on to the next routine

• Video Example 1 - 3 Pump Navy Seal Cross Leg

• Video Example 2 - 3 Pump Kick Out

• Video Example 3 - (4 Count) Mountain Climbers With A Total Of 3 Sets

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• Perform all exercises in this routine with 10 reps each back to back
with zero rest between the exercises... Complete the routine a total of 4
rounds with a rest period of 30 seconds between the rounds... Then move
on to the next routine

• Video Example 1 - (4 Count) Mountain Climbers With A Total Of 3 Sets

• Video Example 2 - 3 Pump Kick Out

• Video Example 3 - 1 Pump Burpee with 3 sets total

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• Perform all exercises in this routine with 10 reps each back to back
with zero rest between the exercises... Complete the routine a total of 4
rounds with a rest period of 30 seconds between the rounds... Then move
on to the next routine

• Video Example 1 - (4 Count) Mountain Climbers With A Total Of 3 Sets

• Video Example 2 - 1 Pump Burpee with 3 sets total

• Video Example 3 - 1 Squat Jump with 3 sets total

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• Perform all exercises in this routine with 10 reps each back to back
with zero rest between the exercises... Complete the routine a total of 4
rounds with a rest period of 30 seconds between the rounds... Then move
on to the next routine

• Video Example 1 - 3 Pump Navy Seal Cross Leg

• Video Example 2 - 3 Pump Kick Out

• Video Example 3 - 1 Pump Burpee with 3 sets total

*Overview* - This High Intensity Interval Training Workout will consist of 4 routines, with 2
exercises in each routine... In each routine perform both exercises back to back with zero rest
and a total of 30 seconds of rest between rounds... Complete each routine 4 times before
moving to the next routine...

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 MOTIVATION- (M)100

• This Massive workout is a timed HIIT drill... Perform 10 reps of each

exercise back to back with zero rest. Once you complete all exercises,
start back to the top and do the entire routine 3 rounds with zero rest...
After completion of 3 total sets you will be at 90 reps, finish the last 10
rep exercise (below) to complete the M100... (mountain climbers are
performed in a 4 count to 10 rep- see Video Example 2)

• Video Example 1 - 1 Pump Burpee With Jump Set of 3 total

• Video Example 2 - (4 Count) Mountain Climbers With A Total Of 3 Sets

• Video Example 3 - 1 Squat Jump with 3 sets total

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• Video Example 1 - 1 Pump Burpee with 3 sets total

OVERVIEW:

• Beginner - Under 5 mins

• Intermediate - Under 4 mins

• Advanced - Under 3 mins

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OTHER VIDEO WORKOUTS

3 PUMP - NAVY SEAL BURPEES

ADVANCE - HIIT WORKOUT

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THOR’S HAMMER (1000 PUSHUPS)

FULL BODY CIRCUIT W/ DUMBBELLS

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