Today, we are working a lot of single arm exercises.  Instead of alternating arms, we will be rolling through a series of exercises on your right side before moving to the left side.  This is a tough one, so going a little lighter on your weight might be a good idea.

The Structure

We are going to start off the workout with 100 burpees.  The goal is to move through the burpees as fast as possible.  If you are new to working out, cut this number to 50 burpees.  Put a time cap on the burpees of 7 minutes. 

Once you finish the burpees, you will move in to the right and left portion of the workout.  Work through each exercise on your right side before moving to your left side.  Once you complete the exercises on your left side, you will run 200 yards.  The goal is to complete the right and left portion five times.

The Workout

100 Burpees – as fast as possible

Right and Left

  • 6 R Arm Swings
  • 6 R Arm Rows
  • 6 R Arm Cleans
  • 6 Squats
  • 6 R Arm OH Presses
  • 6 R Leg Deadlifts
  • 6 L Arm Swings
  • 6 L Arm Rows
  • 6 L Arm Cleans
  • 6 Squats
  • 6 L Arm OH Presses
  • 6 L Leg Deadlifts
  • 200 yd Run
  • Repeat 5x

Don’t Forget About Form

Watch your form as you get tired on this one.  If your weight is too heavy, grab a lighter one.  If you need to cut the reps, cut the reps.  On the weighted portion of this workout, the focus is form, not speed.

How fast can you get those 100 burpees done??  

Enjoy :).

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