When the headphones are in, the conversation is OUT, lol.
It’s been DAYS, and I’m STILL feeling this workout! Core meltdown is right.
All the exercises are dorm room friendly (no jumping required), and can be modified to suit your level. Read through the descriptions for modifcation suggestions and form tips.
No equipment is required, but feel free to add what you have! Weights can be added to almost any exercise, as can books, dumbbells or other resistance.
Move as quick as you can through the moves without sacrificing form.
Two Ways To Do It…
A. 16 Minute AMRAP (best for intermediate/advanced)
Complete as many rounds as you can in 16 minutes.
B. 4 Rounds For Time (all levels)
Complete 4 rounds in your best possible time.
Don’t forget to write down you score! This gives you a benchmark to hit for next time. Write down how many rounds you completed, or how long it took to complete 4 rounds. MY TIME: 4 rounds in 17:38
“16 Min. Core Meltdown” Breakdown
7 core based exercises. 16 reps each. Make sure you’re using proper form and move as quickly as you can through the exercises. Use the modification that suits your needs best (and feel free to switch to easier modifications if needed).
Always warm up and cooldown after your workouts.
16 Min. Core Meltdown Circuit
Warm up for 5-10 minutes.
- 16 Squat & Side Lift
- 16 Alternating Froggers
- 16 Straight Leg Kicks (front & side)
- 16 V-Ups
- 16 Back Lunge To Kick (8 per side)
- 16 Oblique Wheels Sumo Squats (R + L = 1 rep)
- 16 Russian Twists (R + L = 1 rep)
Cooldown & Stretch
EXERCISE DESCRIPTIONS & MODIFICATIONS
1. Squat & Side Lift
Are you ready to BURN?
Welcome to your Fire Drill!
Fire Drills are high intensity cardio workouts that you can do just about anywhere. No equipment is required, but you need to bring your A-game! And the BEST part? They’re only 16 minutes long!
This is the first of TWO Fire Drill workouts from your 16 Day Dorm Room Challenge! Stay tuned for your full calendar and all 16 (yup, 16!) workouts. All workouts are 16 minutes long or less.
Is 16 minutes enough? HELLS YES! But they need to be jam packed with intensity. Intensity is all about how it feels, and is different for everyone. Choose the right intensity and modifications for your level, and you’ll get a great workout, whether you’re a beginner or an advanced exerciser.
Remember, cardio is ALL about heartrate: not about the exercises you do (for those of you who are stuck on jogging & the elliptical).
The more muscles you use, the faster you go, the deeper your movements, the more intense of a cardio burn you’ll get. This workout is designed to maximize the muscles you’re using, boost your heart rate for short intervals, and recover while still working.
FIRE DRILL: 16 Minute Cardio Breakdown
This workout can be done a few different ways: in timed intervals (30 seconds per exercise, with 10 seconds rest between them), as an AMRAP (as many rounds as possible in 16 minutes) or 4 rounds for time (if you want to go your own pace).
*See below for scaled rep suggestions for beginner, intermediate & advanced exercisers.
Dorm Room Modifications! Get an intense workout WITHOUT the jumps.
Whether you’re a beginner or simply can’t jump around in your room, low impact modifications are provided for each and every exercise. Low IMPACT does NOT mean low INTENSITY: move as quick as you can, expand your range of motion (deeper, wider, bigger) and stay light on your feet.
HOW TO DO IT
You’ll love this! A workout that involves you lying down! Repeatedly, lol.
This challenge takes only 10 minutes… but believe me, you’ll be DYING at the end. (if not, you’re either a superhero, or not pushing yourself hard enough!). The only rule? Go as fast as you can. If you need to take a break, make it quick and then keep going. Listen to your body, and take your intensity down!
How to do it…
Warm up first. Set a timer for 10 minutes.
1. Squat down with your feet extra wide (wider than your hips - almost sumo style). 2. Bringing your hands to the floor, jump (or step) your feet back (keep them wide) to plank. 3. Lower your legs and chest to the floor, bringing your arms out, palms down, to either side of you. 4. Play dead for one moment, then reverse the movement; come up to plank, jump your legs back in and jump or stand up.
That’s ONE rep.
Don’t let these fool you: after about 10 you’ll really start to feel it. These are a sick total body workout on their own and coregasm WORK. Remember to stretch those abs out when your done!
Do as many Deadman Burpees as you can in 10 minutes. I’m not there pushing you, so you really need to push yourself. Half-assed does not a bad ass (or great ass) make. :)
Two years ago, I could barely manage 10. My score last year was 87 in ten minutes. Today, I hit 127! Start where you are and go from there!)
Non-timed version: If you’d rather spread these out over the course of the day, or your workout, you can! Use these guidelines. Beginners: first goal is to hit 50 in ten minutes & work your way up until you can do 100. So if you can only manage 38? Your goal is 50. Got it?
Try this challenge, and don’t forget to let me know how many you’re able to do! Can you beat my score?
Tip: Sometimes it’s not YOU that stinks. It’s your clothes!
Bacteria builds over time, especially in our workout clothes. Even if they smell fresh out of the dryer, the smell can be triggered by heat & sweat.
If you notice a smell during or after your workout, it may be the clothes and NOT you. Try taking a shower beforehand: most people won’t be smelly post workout if they’ve showered fairly recently. If you still stink, it might be the clothes. Likewise, if you only smell that ‘smell’ wearing certain shirts, bras or pants, it might be time to replace them all together.
It’s not always possible to eliminate odors, so be prepared to toss your items if need be. You can prevent smelly situations by washing your clothing as soon as possible post workout (even if you do a quick rinse in the sink and hang to dry). The longer they stay wet, the more bacteria grows. :)
Tips to get the smell OUT via Livestrong.