there it is everyone.
This one’s CRAZY!
The Crazy Eight’s Weekend Workout is a STRENGTH-CARDIO time challenge that will build strength and endurance, while scorching calories and engaging your whole body.
Each ‘crazy’ exercise is a compound movement or combination of movements that you’ll repeat 8 times before moving on to the next. 8 reps of all 8 exercises = one round. Rest when you need to, but keep them brief to get the best score you can.
AIM TO COMPLETE AS MANY ROUNDS AS YOU CAN IN 30 MINUTES!
This is a time challenge! Go your own pace, but push yourself to move through each exercise as quickly as you can, taking minimal breaks between exercises. If you must, rest, but try to get back to the workout as quickly as you can. Don’t stop the timer and record only what you completed in 30 minutes. Feel free to do a bonus round or two if you find you still have energy (Beginners: if you find you’re moving slowly, simply do your best and add another 10 minutes. Only count what you completed in 30 minutes for your score. You can also try the easy version here).
You’ll need: a timer, a set of medium-heavy dumbbells, and a mat.
Instructions: Warm up for 5 minutes, then set your timer for 30 minutes. Complete all 8 exercises (or exercise combos) 8 times each, back to back. Rest if needed, then repeat.
Goal: Complete as many rounds of 8 reps & 8 exercises as you can in 30 minutes.
Note: the heavier the weight and more advanced the modification, the more intense of a workout you’ll get… but the slower you may go. Take note of how much weight & which modification you used for self-comparison and use the following as loose guidelines only.
Beginners: Aim for 2-3 rounds.
Intermediate: Aim for 4-5 rounds.
Advanced: Aim for 6 -7 rounds.
Crazy: Aim for 8+ rounds (VERY difficult!)
MY SCORE: 7.5 rounds. 10lb dumbbells.
5 minute suggested warm up:.
Do it yourself, or 1 minute of each of the following, followed by 1 minute rest: squats, jump rope, walking lunges, jog in place & modified plank.
Cooldown for 2-3 minutes, then stretch.
You can do this! Preview each of the exercises before starting, and read instructions below. Remember to take short breaks when needed, but finish 8 reps of each exercise before moving on.
CRAZY EIGHTS WEEKEND WORKOUT
Leap To Curtsy Lunge & Curl
Keep weights close to your chest, elbows bent. In a slightly squatted position, leap to the right & land softly. As you land, draw your left leg behind your right and sink into a cursty lunge. Keep body weight in your right heel, knees over the toes. Hold the lunge as you curl the weights down and up. Stay controlled. Repeat, leaping to the other side.
Modification: Step to the side instead of leaping, and do a reverse lunge instead of a curtsy lunge. With or without weights.
See example without the leap here. Note: instead of stepping from side to side, leap from side to side in my version.
Pulse Squat To Shoulder Press
With a dumbbell in each hand, and arms hanging by your sides, squat to the ground, pushing your booty back. Stay in squat, and pulse three times (raise and lower about 1-2 inches). Raise back to standing, pressing the dumbbells towards the sky in a shoulder press. Repeat.
Modification: Do without weights, and/or simply squat down and up instead of pulsing.
Triple Hip Raise To Triple Crunch
Lying on your mat, knees bent, raise your hips towards the sky in a semi bridge position. Keep abs tight, and shoulders pressed to the ground. Hold and pulse three times. Lower hips to the ground, drawing knees towards your chest. Lift your shoulders off the ground & crunch your abs, pulsing three times. Replace your feet to the ground and repeat.
Modification: remove the pulses.
Come to the top of a pushup position. Lower down into a pushup, lifting your right leg and drawing your right knee to your right elbow. Keep hips facing the mat, abs tight and try not to sway. Push away from the ground, replacing your foot. Repeat on the other side.
Modification: Do the pushup from your knees, and try to draw your knee into your elbow as you lower. Remove the knee if necessary and just stay with the modified pushup.
Drop Squat To Tuck Jump
With or without weights. From a standing position, jump your feet out wide, and drop your hands towards the floor. Push your butt back, and keep your chest open as you lower. Hop your feet into a squat, and lower down to prep for the tuck jump. Lower slightly, then explode up, drawing your knees to your chest. Land softly. Repeat.
Modification: Do a squat jack or a squat instead and simply jump up instead of drawing your knees into a tuck.
Video demo for the Tuck Jump here.
Pulse Sumo Squat To Lateral Raise
Hold a dumbbell in each hand, and let them hang by your sides, palms facing each other. Bring your feet out wide, aiming your knees & toes outwards in a plie. Squat down, keeping your chest open and dropping the dumbbells towards the floor. Pulse three times, then raise up bringing your arms into a lateral raise. Repeat.
Modification: Remove the pulses and/or weights.
See full demo (without the pulses) here.
Tricep Dip To Seated V-Crunch
Sit on the edge of your bench or chair, with your hands on either side of your hips, hands facing forward. Keeping your back straight, scoot off the edge of the chair so that your butt still grazes the edge. Straighten your legs but keep a slight bend in the knee, and lower down into a tricep dip. Keep elbows close to the body as you lower and raise, and your weight in the palms of your hands. Raise back up, and sit slightly on the edge of the chair. Keeping your back at 45 degrees & arms at your sides, draw your knees into your chest, and kick them back out. Slide back off and repeat with the tricep dip.
Modification: Bend your knees for the tricep dip and do the in & out crunch one knee at a time.
Burpee To Front Kicks
From standing, lower your hands to the ground, bending at the knee. Line up your shoulders with your hands and hop your feet out to plank position. Reverse the raising up into a squat. Lower down and as you raise up kick your right foot forward, then squat again and kick your left foot forward. Return to starting position.
Modification: Step back instead of hopping back, and/or pull your knees up instead of a full kick.
Kill it! Send me your round scores and keep this workout on hand so you can beat your score next time!