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Workout 1


Complete 3 Rounds for time of

Round 1

  • 100 x Single Skips
  • 21 x Butterfly Sit Ups
  • 50 x Air Squats
  • 21 x Push Ups

Round 2

  • 100 x Single Under Skips
  • 15 x Butterfly Sit Ups
  • 35 x Air Squats
  • 15 x Push Ups

Round 3

  • 100 x Single Skips
  • 12 x Butterfly Sit Ups
  • 25 x Air Squats
  • 9 x Push Ups

Your time is how long it takes you to complete all three rounds.  Depending on your level of fitness this workout will take from 6 – 10 minutes to complete.

Modifications:  If you do not have a skipping rope you can substitute with penguin jumps or running high knees.  Butterfly sit ups can be substituted with normal sit ups and push ups can be done on your knees.

Workout 2

Need For Speed

This workout is designed for increasing your cardiovascular endurance.

Every 2 minutes for 20 minutes (10 Rounds) complete a 100 metre run and with the remaining time of the 2 minutes, complete as many burpee repetitions as possible.  Repeat this same cycle each 2 minutes for the 20 minutes.  Your score is the total amount of burpees completed in the time.

To scale the burpee you can step back and up or complete a Full Body Extension.