DeploymentX

 

I wrote this workout for a friend of mine in Djibouti.  I thought since I had the workout I would share with all of you.  I even made videos for each week to demonstrate the moves.  Ignore the guys playing basketball and my profuse sweating.  Apparently in Qatar the air-conditioned buildings are still hot enough to make me sweat demonstrating moves.  I hope the camera angles are ok.  I wasn’t working in the best of conditions and you are getting the first take!  

The workout is 4 weeks long and there are 4 workouts for each week.  The workouts are about 40 minutes long.  I did a sample of the different workouts I used for my classes.  There is a modified 10 x 10 and different versions of Tabata and HIIT.  Let me know what you think and maybe I can do this again!

I recommend starting each workout with a 10 minute warm up of jogging or biking.  End each workout with a 10 minute cold down and some stretching.

Week 1

Do each exercise for 1 minute, rest :30, repeat entire set 6 times.

Workout 1

• Box Squats (10 – 20 lbs dumbbells each hand)
• Side Plank with hip dip (3 rounds on one side 3 rounds on the other)
• Wall Sit Bicep Curl (5 – 15 lbs dumbbells each hand)
• Mountain Climbers

Workout 2

• Push Up Stars (push up, rotate to a side plank, push up, rotate to the other side plank)
• Rear Lunge with a Knee (10 – 20 lbs dumbbells each hand)
• Burpees
• Walk Down Back Bow

Workout 3

• Single Leg Dead Lift (10 – 20 lbs dumbbells each hand) (3 rounds on each side)
• Walk Down Push Ups
• Skaters
• Reverse Mountain Climbers

Workout 4

• Double Burpees
• Jumping Jacks
• Plank Walk Push Ups
• Curtsey Lunge (10 – 20 lbs dumbbells each hand)

Week 2

Do each exercise for :30, rest :15, repeat that same exercise 8 times then move onto the next exercise.

Workout 1

• Burpee with a squat jack
• Plank right knee to right elbow and then left knee to left elbow
• Tricep Dips
• Jumping Jacks

Workout 2

• Burpee with reverse lunge
• Up and down plank (right hand on the floor than elbow back up repeat on left) – I forgot this one on the video 
• Overhead press (5 – 15 lbs weights each hand)
• Mountain Climbers

Workout 3

• Burpee with a jumping jack
• Twisting Plank
• Bent over fly (5 – 15 lbs weights each hand)
• Reverse Mountain Climbers

Workout 4

• Burpee
• Plank Jacks
• Chest Press legs in table top (10 – 20 lbs weights each hand)
• Leg Lifts

Week 3

Do each exercise for 15 repetitions, rest :30, repeat the entire group 6 times

Workout 1

• Left Reverse Lung to Knee LIft (10 – 20 lbs dumbbells each hand)
• Right Revere Lung to Knee LIft (10 – 20 lbs dumbbells each hand)
• Upright Row (10 – 20 lbs dumbbells each hand)
• Weighted Crunch (a 10 – 20 lbs dumbbell)

Workout 2

• Left Curtsey Lung to Side Leg Raise (10 – 20 lbs dumbbells each hand)
• Right Curtsey Lunge to Side Leg Raise (10 – 20 lbs dumbbells each hand)
• Single Leg Tricep Extension (a 10 – 20 lbs dumbbell)
• Back Bow

Workout 3

• Left Single Leg Squat (5 – 15 lbs dumbbells each hand)
• Right Single Leg Squat (5 – 15 lbs dumbbells each hand)
• Fly with table top legs (10 – 15 lbs dumbbells each hand)
• Plank lift right hand and left foot then left hand and right foot

Workout 4

• Left Forward Lunge to Knee LIft  (10 – 20 lbs dumbbells each hand)
• Right Forward Lunge to a Knee Lift (10 – 20 lbs dumbbells each hand)
• Push Ups
• Bridges

Week 4

Start each round with the exercise listed without a number, then do the 1st exercise, then do the exercise listed, then do the 1st and 2nd exercise.  Repeat until you’ve done all the exercises.  Example 10 burpees, 30 Full Sit Ups, 10 burpees, 30 Full Sit Ups, 30 leg lifts, etc.

Workout 1

10 Burpees

1. 30 Full Sit Ups
2. 30 Leg Lifts
3. 30 Narrow Squats (can use weight)
4. 30 Push Ups
5. 30 Tricep Dips

Workout 2

100 Jumping Jacks

1. 30 Russian Twists
2. 30 Bridges
3. 30 Wide Squats (can use weight)
4. 30 Lunges Each Side (can use weights)
5. 30 Walk Down Push Ups (do 2 push ups each time you walk down)

Workout 3

10 Burpees

1. 30 Frog Crunches
2. 30 Back Bows
3. 30 Tippy Toe Squats (can use weight)
4. 30 Wide Push Ups
5. 30 Plank Knee Drops

Workout 4

100 Jumping Jacks

1. 30 Plank lift right leg with left arm and then left leg with right arm
2. 30 Mountain Climbers
3. 30 Deep Squats
4. 30 Jumping Lunges
5. 30 Side Plank with Dip (30 each side)