Marine Corps. Workout – Beating Our Personal Bests

Hi BodyRockers,

Today – for Sunday I present you with one of the hardest workouts I have EVER tired and this morning I can tell my body hurts like crazy (all in the good name of getting fit and beat that inner Tiger).

Here is what the workout breaks down into:

Workout Breakdown

Time: >25min |Workout Type: Interval Strength Training  |Exercises: 17

Part 14min. of interval training

û       Sandbag Squat (right shoulder)max. reps during 20 second interval

û       Plank Jump Push Up max. reps during 20 second interval

û       Sandbag Squat (left shoulder)max. reps during 20 second interval

û       Plank Jump Push Up max. reps during 20 second interval

û       Part 2Time Challenge

û       10 Pendulums followed by

û       Roll over followed by

û       1 walking push up followed by

û       Elbow Plank Jumps (side to side)Reverse the order of exercises

û       This is one Set Complete 5 sets for time

û       Part 34 min. of interval training

û       Sandbag Mini Squat (right shoulder)max. reps during 20 second interval

û       Super Girl Push Ups max. reps during 20 second interval

û       Sandbag Mini Squat (left shoulder)max. reps during 20 second interval

û       Super Girl Push Ups max. reps during 20 second interval

This is only a half of the workout. Repeat all 3 parts one more time

Get your gear for this workout here:

Interval Timer Get your equipment here             SandbagGet your equipment here

Instructions:

This workout has 3 parts and it will be at least 20 minutes long. It depends how fast you can be with the time challenge. I completed this routine in 35 minutes and 5 seconds.

The first part is 4 minute long interval training. Set your timer for 8 rounds and two intervals – 10 seconds and 20 seconds. You will be doing Sandbag Squats and Plank

Jump Push Ups.

It will look like this:

10 seconds of rest – beep!

Sandbag Squat (sandbag on your right shoulder) and go for maximum reps during the 20 seconds – beep!

10 seconds of rest – beep!

Plank Jump Push Up – beep!

10 seconds of rest – beep!

Sandbag Squat (sandbag on your left shoulder) go for max. reps during the 20 second interval – beep!

Plank Jump Push Up – beep!

Repeat the whole thing one more time – beep! – done.

The second part is a time challenge and you will be doing 10 Pendulums – Roll Over – 1 Walking Push Up – 10 Elbow Plank Jumps (side to side with your feet together) – Roll Over – 1 Walking Push Up – 10 Pendulums

This is one set.

Complete 5 sets as fast as you can. You will have to set your interval timer as a stop watch for this challenge.

The third Part is another 4 minutes of interval training. Set your timer exactly the way you set it for Part 1. You will be doing Sandbag Mini Squats and Super Girl Push Ups.

REPEAT ALL 3 PARTS ONE MORE TIME!

All of the exercises are explained in the instructional video on BodyRock.Tv

My Scores:

round 1

Sandbag Squat (right shoulder) – 8 reps, 8 reps

Plank Jump Push Up – 9reps, 9 reps

Sandbag Squat (left shoulder) – 13 reps, 12 reps

Plank Jump Push Up – 5 reps, 8 reps

Time Challenge: 4 minutes 51 seconds

Sandbag Mini Squats (right shoulder) – 20 reps, 21 reps

Super Girl Push Ups – 5 reps, 6 reps

Sandbag Mini Squats (left shoulder) – 20 reps, 21 reps

Super Girl Push Ups – 4 reps, 5 reps

round 2

Sandbag Squat (right shoulder) – 11 reps, 9 reps

Plank Jump Push Up – 9 reps, 6 reps

Sandbag Squat (left shoulder) – 11 reps, 8 reps

Plank Jump Push Up –8 reps, 6 reps

Time Challenge: 4 minutes 23 seconds

Sandbag Mini Squats (right shoulder) – 24 reps, 20 reps

Super Girl Push Ups – 6 reps, 5 reps

Sandbag Mini Squats (left shoulder) – 22 reps, 20 reps

Super Girl Push Ups – 6 reps, 6 reps

Thank you for your support everyone. If you love the BodyRock.tv workouts I bring you, subscribe so you will get the latest results, tips and tricks on how to be a better you in 365 days. 🙂

xx

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