I AM SPARTACUS!!!

I cannot take credt for this one. It appears on Menshealth.com but is one of my favorites. There are 10 exercises. Each lasts 1 minute with 15 sec transition between each. Complete the entire cycle 3 times with 2 min rest in between each complete cycle. Do as many reps of each exercise in the allowed time as possible. PUSH YOURSELF!!!

Time: appx 41 min
Equipment: Freeweights
Routine:
-1 min gobblet squat
-1 min mountain climber
-1 min single arm dumbell swing
-1 min T-pushups
-1 min split jumps
-1 min dumbell row
-1 min dumbell side lunge
-1 min pushup position row
-1 min dumbell rotating lunge
-1 min dumbell push press

Endure

This is best accomplished if you complete it like an obstacle course. At the heart this is just a distance run but with some added exercises to mix it up. For best results DO NOT USE A TREADMILL!! Most people that use a treadmill give up and cheat themselves out of the last few laps. There is a description of the windmills and bent leg body twist at www.armystudyguide.com (army conditioning drill 1). This is a good exercise for your day off of work. It takes a while so give yourself plenty of time to finish and don't cut it short.

Time: 1hr+
Equpment: None
Routine:
-Run 1 mile
-100 pushups
-Run 1 mile
-100 squats
-Run 1 mile
-100 Windmills
-Run 1 mile
-100 Bent Leg Body twist (50 each direction)
-Run 1 mile
-100 Lunges (50 per leg)
The Killer: Finish up with 5x 100m sprints.

Kill Me Now

This one is tough but doesn't take long. I suggest a cardio exercise to warm up before attempting it. The idea is to do as may reps in each time limit as possible. Count your total number of repititions for all events and this will be your combined score. Challenge yourself to beat your previous score. Also, don't wuss out and use a lighter weight to get more reps. That is cheating and defeats the purpose of a healthy workout. choose a weight that will challenge you.

Time: 20 Min
Equipment: Freeweights, box
Routine:
-2 min box jumps
-2 min weighted forward lunge
-2 min overhead press
-2 min kettlebells
-2 min dumbell curls
-2 min standing dumbell row
-2 min vertical jumps (full squat)
-2 min standard pushups
-2 min dips
-2 min weighted squats

When you are done with this you better feel like dying. If not Start over because you clearly weren't working hard enough the first time.

Indy 500

Ok so some friends of mine have asked about some of the exercise rotines that my sadistic mind has come up with. I decided to put them all in a blog for all to see and use. Please use them and comment on how it went for you. These are not easy. I will not lie to you. I believe there is no easy way to get healthy. I still work very hard to stay in good shape. I will always be a believer in hard work to achieve results. Metabolicly speaking your body is not improving unless you push it beyond its percieved limits.

This one is my favorite. It is called Indy 500 to signify the endurance aspect of it and the fact that at the end ou will have completed 500 total repititions.

Time: Appx 1hr

Equipment: Freeweights

Routine:

-Run 3 miles(all at once)

-5 sets of:

-20 dumbell press

-20 dumbell fly

-20 dumbell curl

-20 tricep extensions

-20 situps

If any one exercise is too easy increase the weight until you are hardly able to complete the last set.

Continue the exercise fast enough that your breathing never slows down.

This should work up a substantial sweat, if it doesn't...you are not working hard enough.