I am always searching for clever workouts for my PNPTribe members so I can build out their library of workouts with everything from starter workouts to total ass kickers.
This workout I’ve done a couple of variations of and enjoyed it! It’s perfect if you love to roast some calories after a lifting session.
You need a treadmill and jump rope (optional). This can also be done at a track for the days you want to take it outside!
Run 1 mile or 1600 meters. 150 jump ropes (fake if you don’t have a rope), and 50 burpees for speed.
Run .5 mile or 800 meters. 100 jump ropes, and 35 burpees for speed.
Run .25 mile or 400 meters. 75 jump ropes, and 20 burpees for speed.
Another nice variation to this routine is to sub out the jump ropes for alternating or walking lunges (100, 75, 50).
If you can’t run you can always walk on an incline FAST for the same distance.
For the burpees some of you won’t make all of them. If you are a beginner feel free to start with sets of 30, 25, 15 or whatever is HARD but doable for you. Modify them if need be using a step back approach, too.
One of the reasons I love workouts like this is that back at 250 pounds I HATED to workout. Now I love creating ways to challenge myself. It only happened because each step of my journey I met myself where I was. You can too! I know you can.