Workout of the Week, Vol.2
It’s time for another volume of the workout of the week. This time, I am sharing a really intense cardio and strength circuit featuring variations on just two exercises: the burpee and the push up.
This is an advanced workout, but I don’t want to deter anyone from participating. Therefore, I have included some modifications for beginners and intermediate trainers. The modifications are linked to video demonstrations, so you can get the gist of the exercise.
There’s also a “finisher” at the end, which involves two grueling rounds of pyramid format push ups and weighted chin ups.
First set:
During this set your heart rate will be sprung into zone 2, and you’ll put immense exertion on your chest, back and triceps, which will help build lean muscle. If you’re adept at burpees, the one pump burpees should be a fairly smooth ride. They are a teaser for the hell to come. I was questioning myself towards the end of the double pump burpees, and swearing at myself in my head halfway through the navy seal burpees.
Twenty reps of one pump burpees (i.e. a burpee with a push up)
Modifications: twenty half burpees, twenty chest to floor burpees or twenty plank step backs.
Fifteen reps of double pump burpees (i.e. a burpee with two push ups)
Modification: fifteen plank step backs with two push ups. Hand walk out with two push ups.
Fifteen reps of navy seal burpees (see GIF above)
Modification: fifteen reps of one push up or kneeling push up with two mountain climbers.
Repeat these exercises for two rounds.
When you’ve completed this set, you’ll have done one hundred burpees and one hundred and ninety push ups!
Second set:
Twenty reps of tricep push ups (your palms stay close together with your arms directly at your sides as you lower)
Modification: kneeling tricep push ups.
Ten reps of two push ups and two jump squats.
Modification: kneeling push ups and air squats.
Ten reps of diamond push ups
Modification: kneeling diamond push ups.
Repeat these exercises for two rounds.
When completed, you’ll have done one hundred push ups! The combination of two push ups and two squats are kind of like the burpees in the prior set, because they’ll get your heart rate pumping at a fast pace.
Your arms, chest, shoulders and legs should be really taxed at this point, but the workout is not done yet!
Finisher:
Ten chin ups with a ten pound medicine ball in between the thighs. You can modify this exercise by doing non-weighted chin ups, or doing a chin up hang for thirty seconds.
Pyramid push ups. You’ll start this pyramid exercise by doing one push up and going into a rocket launch position. Then you’ll do two push ups, return to rocket launch position; three push ups to rocket launch position; four push ups to rocket launch position; and finally five push ups to rocket launch position. Then you’ll reverse course, by going back down the pyramid.
You’re doing thirty push ups each set, for a grand total of sixty push ups after two rounds. You can use the rocket launch position to rest in between reps as needed.
You can modify this exercise by doing kneeling push ups.
Twenty-five squat jumps. You can modify this exercise with air squats.
Repeat these exercises for two rounds, and then congratulate yourself for smashing this incredibly challenging workout!
Thanks as always, for reading and engaging with my content! I will continue to keep the “Workout of the Week” series free to all subscribers. In the near future, I will also post extra workout routines (including some follow along workout sessions) and exercise guides for my paid subscribers, so please consider updating your subscription to either a monthly or yearly plan! I really appreciate the support, and I thank you in advance!