Todays workout will be a full body, stamina workout. Stamina requires you work at a comfortable pace, not in the red zone. These workouts are meant to improve your aerobic capacity, or your ability to work for longer periods of time. Find a pace where you can keep moving, no long breaks.

Day 3: Double House Special (designed so 8 people could do this workout at the same time together with one person at each station

Warm up: 10 arm circles forward, 10 arm circles backwards, 20 squats, 10 pushups, 10 side lunges (lunge laterally to the side)

Main Deal: Work at a comfortable pace, one where you can keep moving for the whole workout without taking more than the 10 second break to go to the next station.

3 rounds 50 sec of work/10 sec of rest of the following 8 exercises:

Farmers carry with two different size weights (DBs, KBs, anything you’ve got)

Goblet squats (hold a KB or DB or sandbag in front of your chest)

Sledge hammer hits on a tire (or KB swings if no tire and limited equipment)

push ups


Step ups to a bench or low box (optional, hold DBs at your sides)

DB bent rows or banded rows

Burpees 🙂

24 minutes of continuous work. The 10 seconds rest allows you to move to the next station and take a tiny breather before you go again. This is meant to keep you moving, so don’t go balls to the wall the first round and poop out by the middle of round 2. Not the design. Grind through it and pick weights that will keep you in the sustainable zone.

Healthy tip!: Want 6 pack abs? Good news! You have them! They are just covered up. Doing lots of “abs” or “ab exercises” do not make your 6 pack appear. That look comes from a carefully planned nutrition plan. While exercise is an effective stimulus for weight loss, nutrition has a far bigger effect on body fat than exercise. Also, core strength is more than just the strength of your abs. Think about bracing your core when doing these exercises. This is much more important than having the look of 6 pack abs. But if this is what you seek, try evaluating your diet instead.

Leave a comment! Let me know you’re following along

1 thought on “12.03.20

  1. Jonathan Schauer December 3, 2020 — 5:22 pm

    This is a great idea. I just finished the workout with my HR monitor on and I burned over 600 calories. Please keep this going.


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