BURPEE BOOM! HIIT Booty Pyramid
Equipment: None needed! You can do this just bodyweight OR use weights for the squats and a chair for the bridges. You’ll need a timer, a mat and some water for sure!
I used my Ultimate Sandbag Water Bag. Different from the sandbag since water is harder to control (hella unstable) it’s really challenging for the core. Use whatever you like to add weight or do this just bodyweight.
This workout is hard yo! Pace yourself, use modifications that suit your level and keep track of your time so you can beat it.
Are you doing the 1000 burpee Holiday Challenge? Yup, 1000 burpees between now and Dec. 25th! This workout counts for 110 reps and might mean a rest day well earned tomorrow!
Join the challenge here to post your scores, get updates/new modifications, and stay informed of our giveaways! (lots of stuff!)
See descriptions and the video below.
Oh man, this workout hurt SOOOO good, lol,
It’s been awhile since I’ve posted regular weekend workouts, but we’re back baby! Kicking off the summer with a BANG with a brand new Beast! All you’ll need is a chair for this one, dumbbells are optional. :)
For those of you who are new to the blog, the Unleash The Beast workouts are some of my most popular, and BRUTAL workouts. Each is a 9 exercise, 1000 rep workout that’ll kick your ass from head to toe.
Beginners can modify each workout to suit their level (easier modifications, less reps, less rounds, taking more time etc), while advanced exercisers can use harder modifications or work on speed. (Instructors: these are also FAB workouts for bootcamp classes!). They’re also a faboosh way to track your progress: simply time yourself each workout and try to beat your own score. Some of my bootcampers shaved up to 20 minutes off their time in just a few months!
Getting the photos ready for you guys today and tomorrow, and will post the new Beast this Saturday! Clear about 30 minutes of your time to get it done, or call a friend to tackle it with you!
Unleash The Beast Series: 1000 Rep Challenges (Volume 1, 2 & 3)
If you’re new to the Beasts, try any of the first 3 before tackling this weekend’s challenge!
These are tough, high volume workouts that are SICK to try on your own or with friends. They get harder as they go (and this weekend’s will be TOUGH), so it’s important to choose your level. As always, modifications are given, and beginners can opt to do 2-3 rounds instead of 4.
See modifications and descriptions here: “Unleash The BEAST” 1000 Rep Weekend Workout Challenge Volume 1
See modifications and descriptions here:Unleash The BEAST 2: BEAST UNLEASHED! 1000 Reps Of Total Body Terror
See modifications and descriptions here:Unleash The Beast 3: Sweat Revenge! Intense 1000 Rep Total Body Challenge
Kill it and check back this weekend (and every weekend) for a new challenge!
I LOVE this workout!
"Burn, Baby. Burn!" is an intense core and total body challenge. It’s very quick if you push yourself: most people will finish this workout in under 20 minutes.
It’s a GREAT workout on it’s own, but you can also use the circuit as a bonus burn after a cardio workout (do the circuit without the high knees, for 3 rounds). Use the right modifications for your level, and ALWAYS warm up before you start.
You don’t need ANY equipment: a chair or bench will come in handy for the elevated crunch & cross, but is optional.
Dig deep to move as quick as you can: set your bar high! Time yourself for all three rounds, breaks included, so you have a score to beat for next time.
If you’re more advanced or short on time, try the 16 Min. AMRAP version (as many rounds as possible). Set a timer for 16 minutes, and hustle hard to complete as many rounds as you can. Push hard! 2 rounds is about average. 3 rounds is difficult, but do-able! 4 rounds is HELLA fast.
Burn, Baby. Burn! Circuit
- 100 High Knee Runs (R + L = 1 rep)
- 10 Deadman Crab Toe Touches
- 10 Squat & Kick
- 20 Runners Lunge Tap Ins (10/side)
- 10 Elevated Crunch & Crosses
- 10 Oblique Lunge Jump Switch
- 20 Side Plank Dips (10/side)
Note: read through the modifications and tips for different ways you can adjust the move to suit your body and level. Many of these moves involve joints like your knees, shoulders and elbow: modify them as needed for your comfort & safety.
100 High Knees
Run in place, bringing your knees up as high as you can (aim for hip level). Use your arms, and land softly. Right + Left = 1 rep (200 individual knees).
10 Deadman Crab Toe Touches
Modification: Omit the lie down, and simply alternate sides with the crab touches/kicks. If that’s too difficult, drop your butt to touch the floor during the kicks, then lift it to table top in between.
A. Lie down on the ground, arms and feet outreached (like you’re “dead”) and belly facing the ceiling.
Sweaty September is here!
Ready to kick it off with a BANG?
Unleash The Beast 3: Sweat Revenge is by FAR the most difficult of the beast series. It’s not for the meek: challenging strength intervals, high intensity cardio and four brutal rounds. Dig DEEP to finish, use the right modifications for your level, and if it’s too easy, boost your weights or try to move quicker through the moves.
I busted my ASS trying to finish this workout. Can you beat my score? (read on until the end for my round scores and total time).
You’ll need a set of medium to heavy dumbbells, a mat, a stop watch and a bottle of water. No equipment? No worries! See modifications in the descriptions below for body weight only & beginner options.
IMPORTANT: Warm up for 5-10 minutes prior to the workout, and ALWAYS keep track of your time. Take breaks when needed (at least once per round), but keep them short and the timer running.
This is HIGH intensity, full on, heart pounding exercise… if you put your back into it. Form comes first, but as soon as you get the hang of it, try to move a little quicker. Deeper. Fuller. Snatch that second wind. And third. And fourth. The more you put into it, the more you’ll get out of it.
Same ‘Beast’ deal: 1000 reps & 4 rounds. This workout can be modified at any time to suit your level: if you can only manage 2 rounds with weights, drop them for round 3 & 4. Even doing just a few reps of the harder modifications will leave you with an intense workout.
If you’re still working up to that kind of endurance OR are shorter on time, try any of the options below.
Alternate Workout Options