Drop Dead Workout

Ready for another intense workout? This session kicks my butt every time. About halfway through, I go to an evil, dark place in my head. But by the time I’m done, I feel a sense of strength and accomplishment that keeps me coming back for more. Get a stopwatch, you’ll need it. It will take 60 minutes (with a two minute break). If you want to turn it into a super intense ~90 minute workout, add a third repetition before the break, or a second repetition after the break.

Click on the name of the exercise to see videos of each move.

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Warm up with a 30 second walk, 30 second jog, 30 second sprint. Repeat for a total of 5 minutes.

Jump Rope for 3 minutes
Upright row for 3 minutes (low weight)
Lunges for 3 minutes (low weight in hands)

Jump Rope for 2 minutes
Overhead press for 2 minutes (low weight)
Open sesames* for 2 minutes (no weights)

Jump Rope for 60 seconds
Lateral raise for 60 seconds
Fast jumping lunges for 60 seconds.

Repeat entire sequence, excluding warm up, again.

BREAK! Get water, recover a little bit.

Jump rope for 3 minutes
Real sit ups for 3 minutes (not crunches)
Dead lifts for 3 minutes

Jump Rope for 2 minutes
Side planks dips for 2 minutes (one minute per side)
Surrenders** for 2 minutes

Jump Rope for 60 seconds
Slow jumping jacks for 60 seconds
Calf raises for 60 seconds

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*Open Sesames – Start with feet close together. Bend down into a little squat, then jump out in one smooth motion and land in a plie squat. Bring feet back in together to finish. Go slow at first to prevent injury.

**Start on your knees, holding a weight in each hand above your head. Keep your arms straight, and stand up, leading with your right leg. Then back down to your knees.

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Workout created by Extreme Fitness, Inc. Please consult your physician before beginning any exercise regimen.Click here for more warning information. Image via Men’s Health.