That time of the week again! Monday Madness

It is that time of the week again!!  Are you ready for another crazy workout to start your week.  This workout will definitely test for your fitness.  After all it is 100 x push ups, 200 x squats and 4 km of running (if you are doing the running part of the program)!!

I have already done the workout and I feel super motivated for the rest of the week.  It will be great if you can do a strength session the day after this workout.

Workout

Warm up: 10 min of Jogging or cycling

1. Round 1

10 x push ups

20 x air squats

1 x 400 m or 100 jump rope and 20 mountain climbers each leg or 1:45 sprint on bicycle

 

2. Round 2

10 x push ups

20 x goblet squat

1 x 400 m or 100 jump rope and 20 mountain climbers each leg or 1;45 sprint on bicycle

 

3. Round 3

10 x Push up with shoulder tap (you do 1 push up and 1 shoulder tap=1)

20 x Squat jump with Dumbbells

1 x 400 m or 100 jump rope and 20 mountain climbers each leg or 1:45 sprint on bicycle

 

4. Round 4.

10 x 2 plank rows (each arm) and 1 push up (count the push ups) – you do 4 rows and 1 push up=1

20 x 6 High knees (total) and drop into squat

1 x 400 m run or 100 jump rope and 20 mountain climbers each leg or 1;45 sprint on bicycle

 

5. Round 5

10 x X body Push up

20 x sumo squat

1 x 400 m or 100 jump rope and 20 mountain climbers each leg or 1:45 sprint on bicycle

 

6. Round 6

10 x Push up and hop in

20 x lateral squat jumps

1 x 400 m or 100 jump rope and 20 mountain climbers each leg or 1:45 sprint on bicycle

 

7. Round 7

10 x uneven push ups

20 x one leg squats (10 each leg)

1 x 400 m run or 100 jump rope and 20 mountain climbers each leg or 1:45 sprint on bicycle

 

8. Round 8

10 x Push up one leg up (5 L and 5 R)

20 x 2 squat pulses into squat jump

1 x 400 m run or 100 jump rope and 20 mountain climbers each leg or 1:45 sprint on bicycle

 

9. Round 9

10 x triceps push ups

20 x traveling squat jumps (squat into broad jump)

1 x 400 m run or 100 jump rope and 20 mountain climbers each leg or 1:45 sprint on bicycle

 

10. Round 10

10 x burpee push up

20 x squat into tuck jump

1 x 400 m run or 100 jump rope and 20 mountain climbers each leg or 1:45 sprint or bicycle

 

 

 

ABS:

15 x Russian twist

15 x sprinter sit up

15 x crunches

 

Repeat 3 times.