Workout of the Week – Countdown

Posted on: August 1st, 2013 by paul

Its Thursday so that means the weekend is almost here. But before you can take a break from your weekday workout regimen you have a couple more days of punishment left. Today is no exception with this difficult training session. 

Cheap Vacations to Venezuela


Although it may look simple with only three different exercises. The “Countdown” is a good workout to challenge your metabolic capacity. As usual, start with a good warm up and some core activation and be sure to have a decent cool down after the workout to ensure your heart gets back to a normal rate. If you are doing this workout later in the evening, be sure to give yourself lots of time to cool down because with the amount your heart rate will increase, you may have trouble getting to sleep.

For the “Countdown” workout, complete the allotted rep counts of 50-40-30-20-10 in order for EACH exercise. For example, after completing 50 reps of the ball slams, complete 50 burpees followed by 50 double under skips. From there, move on the the reps of 40. Once you complete 40 reps of each exercise move to 30 for each, and so on. Take rest as needed and try to complete the workout in the fastest time possible. Push yourself to get your best time then revisit this workout at a later date and see if you can beat that time.


General Warm Up:

Skipping – 20 double foot skips, 20 alternating foot skips, 20 cross skips, 10 singles leg skips each leg, 20 two-foot lateral skips, 20 alternating forward to backward skips, 20 double under skips

Dynamic Warm Up (20 meters each)

Spider man crawls, frog walks, slow and low lateral shuffle, lunge walks, 45 degree lunge walks, backward lunges, high knees, butt kicks, accelerations, lateral skips with arm swings


Medicine Ball Circuit (3 sets of 10 reps each)

Front Slams, side slams, granny toss




Medicine Ball Slams


Double Skips


Cool Down

Light skipping for 3 to 5 minutes.


Motivational Quote of the day:

“A champion is someone who gets up when he can’t”

– Jack Dempsey


For more workouts, check out our Travel Fitness section of the blog.

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