04.4.2014: Burpee Workout

Chest/Back
SuperSet
Burpee Pushups: 4 set of 10 reps
Pullups: 4 set of 10 reps

SuperSet
Bench Press: 3 sets of 50 or to failure
BentRows: 3 sets of 50 or to failure

Arms
SuperSet
Barbell Curls: 3 sets of 50 or to failure
SkullCrushers/JPress: 3 sets of 50 or to failure

Abs
Hanging Leg Raises: 3 set of 33 reps
Hanging Side Leg Raise: 3 set of 10 rep
Reverse Crunches

Cardio
30 Minutes

11.8.2013: Burpee Workout

Warmup
=============================
15 minutes bike

Chest/Back
=============================
SuperSet
Burpee Pushups: 4 set of 10 reps
Pullups: 4 set of 10 reps

SuperSet
Bench Press: 3 sets of 50 or to failure
BentRows: 3 sets of 50 or to failure

Arms
=============================
SuperSet
Barbell Curls: 3 sets of 50 or to failure
SkullCrushers/JPress: 3 sets of 50 or to failure

Abs
=============================
Hanging Leg Raises: 3 set of 33 reps
Hanging Side Leg Raise: 3 set of 10 rep
Reverse Crunches

Cardio
=============================
30 Minutes

11.1.2013: Burpee Workout!?!??!!!

Warmup
=============================
15 minutes bike

Chest/Back
=============================
SuperSet
Burpee Pushups: 4 set of 10 reps
Pullups: 4 set of 10 reps

SuperSet
Bench Press: 3 sets of 50 or to failure
BentRows: 3 sets of 50 or to failure

Arms
=============================
SuperSet
Barbell Curls: 3 sets of 50 or to failure
SkullCrushers/JPress: 3 sets of 50 or to failure

Abs
=============================
Hanging Leg Raises: 3 set of 33 reps
Hanging Side Leg Raise: 3 set of 10 rep
Reverse Crunches

Cardio
=============================
30 Minutes

10.25.2013: Burpee Workout

Ankle is FINALLY all better…so time for Friday Burpee workout!
——————————————————————————

Chest/Back
=============================
SuperSet
Burpee Pushups: 4 set of 10 reps
Pullups: 4 set of 10 reps

SuperSet
Bench Press: 3 sets of 50 or to failure
BentRows: 3 sets of 50 or to failure

Arms
=============================
SuperSet
Barbell Curls: 3 sets of 50 or to failure
SkullCrushers/JPress: 3 sets of 50 or to failure

Abs
=============================
Hanging Leg Raises: 3 set of 33 reps
Hanging Side Leg Raise: 3 set of 10 rep
Reverse Crunches

Cardio
=============================
30 Minutes

05.11.2013 Week 10 Day 60: Burpee Workout

Chest/Back
SuperSet
Burpee Pushups: 4 set of 10 reps
Pullups: 4 set of 10 reps

SuperSet
Bench Press: 3 sets of 50 or to failure
BentRows: 3 sets of 50 or to failure

Arms
SuperSet
Barbell Curls: 3 sets of 50 or to failure
SkullCrushers/JPress: 3 sets of 50 or to failure

Abs
Hanging Leg Raises: 3 set of 33 reps
Hanging Side Leg Raise: 3 set of 10 rep
Reverse Crunches

Cardio
30 Minutes

04.5.2013 Week 6 Day 43: Burpee Workout

Cardio
15 Minutes

Chest/Back
SuperSet
Burpee Pushups: 4 set of 10 reps
Pullups: 4 set of 10 reps

SuperSet
Bench Press: 3 sets of 50 or to failure
BentRows: 3 sets of 50 or to failure

Arms
SuperSet
Barbell Curls: 3 sets of 50 or to failure
SkullCrushers/JPress: 3 sets of 50 or to failure

Abs
Hanging Leg Raises: 3 set of 33 reps
Hanging Side Leg Raise: 3 set of 10 rep
Reverse Crunches

Cardio
30 Minutes

03.1.2013 Week 2, Day 12: Burpee, Calves & Abs Workout

Cardio
20 min

Chest/Back
SuperSet
Burpee Pushups: 4 set of 10 reps
Pullups: 4 set of 10 reps

SuperSet
Bench Press: 3 sets of 50 or to failure
BentRows: 3 sets of 50 or to failure

Arms
SuperSet
Barbell Curls: 3 sets of 50 or to failure
SkullCrushers/JPress: 3 sets of 50 or to failure

Abs
Hanging Leg Raises: 3 set of 33 reps
Hanging Side Leg Raise: 3 set of 10 rep
Reverse Crunches

Standing Calf Raises
2 warm up sets of 8-10 reps
4 sets to failure in 12-15 reps

Donkey Calf Raises
4 sets to failure in 18-20 reps

Cardio
20 Minutes

02.15.2013 Day 82: Burpee Workout

Chest/Back
SuperSet
Burpee Pushups: 4 set of 10 reps
Pullups: 4 set of 10 reps

SuperSet
Bench Press: 3 sets of 50 or to failure
BentRows: 3 sets of 50 or to failure

Arms
SuperSet
Barbell Curls: 3 sets of 50 or to failure
SkullCrushers/JPress: 3 sets of 50 or to failure

Abs
Hanging Leg Raises: 3 set of 33 reps
Hanging Side Leg Raise: 3 set of 10 rep
Reverse Crunches

Cardio
30 Minutes

02.8.2013 Day 75: Burpee Workout

Chest/Back
SuperSet
Burpee Pushups: 4 set of 10 reps
Pullups: 4 set of 10 reps

SuperSet
Bench Press: 3 sets of 50 or to failure
BentRows: 3 sets of 50 or to failure

Arms
SuperSet
Barbell Curls: 3 sets of 50 or to failure
SkullCrushers/JPress: 3 sets of 50 or to failure

Abs
Hanging Leg Raises: 3 set of 33 reps
Hanging Side Leg Raise: 3 set of 10 rep
Reverse Crunches

Cardio
30 Minutes

01.25.2013 Day 61: Burpee Workout

Chest/Back
SuperSet
Burpee Pushups: 4 set of 10 reps
Pullups: 4 set of 10 reps

SuperSet
Bench Press: 3 sets of 50 or to failure
BentRows: 3 sets of 50 or to failure

Arms
SuperSet
Barbell Curls: 3 sets of 50 or to failure
SkullCrushers/JPress: 3 sets of 50 or to failure

Abs
Hanging Leg Raises: 3 set of 33 reps
Hanging Side Leg Raise: 3 set of 10 rep
Reverse Crunches

Cardio
30 Minutes