Bell House Fitness – Home Gym

11.01.11 (Time)

EQUIPMENT

5 sets for time:

30 burpees

– Rest 2:00 between sets.

BODYWEIGHT

Same as equipment option.

WORKOUT NOTES

2:00 or less on every set.

Simple and light bodyweight workout.

Reduce burpee volume to 25, 20, or even 15 reps to finish in less than 2:00. DO NOT cap yourself at 2:00 or go beyond that point. Pick a number, even if it’s a smaller number, that you can sprint through the first half of and finish every round in less than 2:00.

WARM-UP

3 sets:

1:00 jump rope

5 windmills/arm

5 inchworm + push-up

:20 elbow instep/side

10 PVC pass throughs

10 PVC overhead squats

3 sets:

:20 burpees

– Rest 1:00 between and increase paces each set.

ACCESSORY

Post-workout:

Accumulate:

100 feet-anchored sit-ups

STRETCHING

2 sets:

:30 cobra stretch

:30 Samson stretch/side