March 12, 2011 Sam Mugavero



Buy-In: 1 minute plank hold (prior to starting the workout, perform a plank hold for 1 minute)

Go through the following sequence of exercises two times. There is no rest between exercises or between the two sequences.

20 Second Sprint (not a jog…All out sprint)

10 Pushups

40 Second Sprint

20 situps

60 Second Sprint

10 Burpees

80 Second Sprint

20 Supermans (Start face down on the ground with arms outstretched, legs together and straight. Raise arms and legs off of the ground, squeeze glutes, hold for 2 seconds and release. Repeat 20 times)

Cash-Out: 1 minute squat hold (just like the buy-in, this only needs to be performed once and it is performed upon completion of the workout)


24 burpees…How many of you are still caught up?  Have you found it difficult to perform the burpees each day? Remember you can break the burpees up anyway you'd like in order to complete the required number for the day. If you are behind, make up as many as you can today and get back in the game!

Need a little inspiration? BurpeeVision from Santa Monica, CA.