Tap out

Do 10 rounds  for completion

Pulls ups max reps 1 min
Body weight squats max reps for 1 min
V-ups max reps 1 min
DB Bent over rows max reps 1 min

Tabata Torture

Do each exercise for 20 secs.  After completing all three, rest for 10 secs and go again.  Do each circuit 8 times.

DB Front Squat
Push up
Sit ups
*********
V-ups
Squat jumps
DB B/O Row
*********
DB Bicep Curls
Mountain climbers
DB Shoulder Press

Minute to win it

Do each exercise for max reps for 1 minute. After completing circuit, rest one minute then repeat for 4 rounds.

DB Front squat
Jump rope
Push ups
DB Bent over row
Plank Bridge
Split jumps
KB swings
MB Russian twists

Collapse

4 rounds as fast as possible
36 Bulgarian squats
24 Seated pikes
12 Box jumps
  6 Single arm  DB snatch
  3 Push ups
***********************************
1 mile cool down
50 tricep pull downs
50 tricep kick backs

Fortitude

5 rounds for time

15 DB Split squats
15 DB Split Jerk
15 DB Single arm snatch
15 DB Curls
15 Push ups
****************************
100 reps abs
1.5 mile run

Good fight

5 Rounds for time


10 Single arm DB upright row to press
20 push ups
10 Bent over rows
20 pikes

Bring the pain

10 rounds for time

20 1 leg half burpess
20 Squats
20 Reverse crunches
20 Push ups
20 chin ups
200m sprint

Rude awakening

10 rounds for time
                                     Guys                           Girls
10 Dead lifts               at least 100lbs              at least 75lbs
10 Box jumps
10 Leg lifts
10 Back Extesions

FuN rUn

3 rounds  for time

1/4 mile run
30 push ups
25 sec sprint
1/4 mile run
30 Plank bridges
25 sec hill sprint
1/4 mile run
30 box jumps
25 sec sprint
1/4 mile run
30 KB swings
25 sec hill sprint

Run through it or around it

2 rounds for time

1/4 mile run
50 box jumps
1/4 mile run
50 single arm DB reaches to push press (Right)
1/4 mile run
50 single arm DB reaches to push press (Left)
1/4 mile run
50 MB chops
1/4 mile run
50 single arm db dead lift to high pull (Right)
1/4 mile run
50 single arm db dead lift to high pull (Left)
1/4 mile run
50 full sit ups
1/4 mile run

Robbery in progress

4 rounds for time

20 each DB Step ups
10 Pull ups
20 each DB lunges
10 Half burpee DB Deadlifts
20 Push press
10 SB pikes
20 SB roll outs

Live wire

4 rounds as fast as you can


20 Push press
10 Single leg renegade row
20 Leg lifts
10 Single leg box jumps
20 Power clean
10Single leg Lateal box jumps
20Shrugs
*********************
100 v-ups

Army guns

3 rounds for time!!

10 Renegade rows
15 DB Hang clean
20 Burpee box jumps
25 DB Reverse curls
30 MB lateral chops
35 MB Squat jacks
40 DB Reverse Flies
45 DB Shrugs
50 Moutain climbers

Functional frenzy

5 rounds as fast as you can!!




15 Squat to press
20 Push ups
15 Leg lifts
15 Dead lift to up right row
20 Pull up/Lat pulls
15 Single leg box jumps
*****************
1 mile cool down

Attack mode

4 rounds for time

15 Burpee to DB shoulder press
15 Push ups
15 Russian twist
15 DB Squats
15 MB Squat jacks
15 V-ups
********************
1.5 mile cool down
100 tricep extensions

Powerful progress

Begin each set of exercises with 30 Sec Lateral quick hops and 20 squat jumps then repeat sequence including every added set of exercises.

 30 Sec Lateral quick hops
20 Squat jumps
10 Push up
*********
10 Push ups
10 V-ups
***********
10 Push ups
10 V-ups
10 Curls
**********
10 Push ups

10 V-ups
10 Curls
10 Up right rows
*************
10 Push ups

10 V-ups
10 Curls
10 Up right rows
*************
10 Push ups
10 V-ups
10 Curls
10 Up right rows
10 Overhead triecp extension
*******************************************

1 mile run
100 reps abs

Turned up

4 rounds

10 Box jump push press
20 Dips
30 Push ups
40 Cruches
40 Seated knee tucks
30 Inverted row
20 Shrugs
10 DB Snatch
*****************
2 mile run

Kettle Bell hell

3 rounds for time


30 KB swings
30 Bicycle crunches
30 KB single arm push press
30 Plank bridges
30 KB single arm squat to up right row
30 KB side bends
30 Crunches
30 KB sumo squats
30 Russian twists
******************
1.5 mile run

The tour

6 rounds for time

40 Sec sprint on bike
20 Pikes
10 Lunges each leg
40 Sec bike sprint
20 Pikes
10 Squat jumps
40 Sec bike sprint
20 Pikes
10 Push ups
40 Bike sprint
20 Pikes
10 Dips

Mountain top

4 rounds

250 Meter row
25 Lat pull down
25 Inch worm push ups
25 Plank position single knee tucks
***************************
2.5 mile cool down

Calorie kicker

4 rounds


100 Jump rope
  50 Squats
  25 crunches
***************


2 mile run

Up hill battle

6 rounds for time

1/4Mile run
15 Mountain climbers
15 Inverted row
15 Leg lifts
15 Decline sit ups
15 DB Bent over row

Up roar

10-1


Sumo squat to upright row
Hang clean
Bent over row
Pikes
Box jumps

Up the ante

20 reps each 4 rounds for time

1 arm DB swings
Split squats w/ 1 DB
1 arm Shoulder press
1 arm snatch
1 arm DB drag
Lateral step overs
DB Knee tucks

Gut check

4 rounds 15 reps each

Hanging Leg lifts
Pull up/ Lat pulls
Bicep curls
Up right rows
Renegade rows
V-ups

Atrophy abolishment

Do twice and take best score for each of the three exercises
Max rep push ups 30sec
Max rep squats 30 sec
Max rep box jumps 30 sec
************************
Results determine the work out
************************
***Push up results divided by 10 equals numbers of miles to run
**Squat results equal number of burpees
*Box jump results equal number seated pikes

Break Down

10-1 Do work out for 10 reps each exercise.
Continue to follow the circuit decreasing the number of reps by 1 each time

DB snatch
Push up
Burpees
Knee tucks
Squat to DB press
Pull up/ lat pull downs
Mountain climbers
Plank bridges

Dash

3 Rounds as fast as you can

1/4 Mile run
25 Russian twist
50 Tricep pull down
1/4 Mile run
25 V-ups
50 Tricep extensions
1/4 Mile run
25 Bicycle crunches
50 Dips
1/4 mile run
25 Leg lifts
50 Tricep kickback

Special tatics

15 reps each 2 rounds for each circuit

Split squat to DB curl
Lateral lunge to DB upright row
DB Snatch
Bent over rows

DB revere lunge to knee tap
Half burpees
Seated pikes
DB Bent over flies

DB 1 leg pikes
DB Seated boat rows (forward)
DB Crunches
DB seated boat row (backwards)

40 secs each: 2 rounds
Jumping jacks, flutter kicks, mountain climbers, russian twist, Plank hold, High knees

Keep Climbing

Do each circuit seperately. 4 rounds for each

20 step ups
45 sec step runners
20 lateral step squats
45 sec step runners
20 step squat depth jumps
45 sec step runners

********************************


10 SB pikes
45 sec russian twist
10 Seated pikes
45 sec russian twist
10 SB knee tucks
45 sec russian twist

Passion over pain

4 rounds for time


50 Push ups
50 Squats
50 Box jumps
50 Crunches
1/4 mile run

Back battle

3 Rounds as fast as possible

10 Squat to 1arm high pull
20 Kb swings
30 DB Jumping jax
15 Seated knee tucks
10 Reverse lunge to bicep curl
20 DB walking boat rows
30 Jumping upright rows
15 Leg lifts

Mental malady

1/4 mile run
50 MB chops
1/4 mile run
50 Sit ups
1/4 mile run
50 knee tucks
1/4 mile run
50 Kb swings

Full throttle

3 Rounds
As fast as possible

20 KB swings
50 Jump rope
20 Single arm snatch
50 Jump rope
20 Lat pull downs
50 Jump rope
20 Inverted rows
50 Jump rope
20 Hip bridges
50 Jump rope
20 Bicep curls
50 jump rope
20 Plank bridges
50 Jump ropes

cram session

follow sequence from top to bottom then from bottom to top
Go as fast as possible


1/4 mile run
10 Dips
1/4 mile run
20 crunches
1/4 mile run
30 DB up right row
1/4 mile run
40 DB curl to press
1/4 mile run
50 squats

Victims or Victors???

complete 5 rounds for time

45 Sec bike sprint
20 Tricep extensions
20 Tricep pull downs
45 Sec bike sprint
20 Lat pull down
20 Bicep curls
45 Sec bike sprint
20 Seated pikes
20 Bicycle crunches
45 Sec bike sprint
20 Split jumps
20 Burpees

One man war

As many rounds as possible in 30 minutes


100 Jump rope
200 Meter row
30 sec push ups
40 sec bent over rows
50 squats
60 sec crunches

Broken record

As many times as possible for 45 minutes

1/2 mile run
50 squats
50 sit ups

Rage!!

5 rounds for time


25 DB Snatch
25 DB Curl
25 DB Reverse flies
25 DB Leg lifts
250 Meter row
************
Do 10
-25 sec sprints with 30 sec rest in between each

Calorie crusher

20 reps each for 4 rounds

Bulgarian Squats
Split jumps
V-ups
Bicycle crunches
Half burpees
Lateral lunges
Toe touches
Box jumps
************
3x15
Leg curls
Lextensions
1mile cool down

Dynamic destruction

20 reps each for 4 rounds


MB Chops
MB Squat jacks
MB Lunge and push out
MB High knees
MB Twists
MB Prone knee touches
***********************
2 mile run
50 v-ups

Rapid fire

4 rounds for time

15 SB Bench Press
15 SB Roll outs
15 SB Push up to knee tucks
15 SB Transfers
15 SB SB wall squats
15 SB Calf raises
*************************
2 mile run

Basic essentials

4 rounds for time
(As fast as you can!!)


50 Squats
25 Bicep curls
25 DB Push press
25 Sit ups
1/4Mile run

Go for it

As fast as you can, do 3 rounds for time
100 Moutain climbers
  25 Split squats each leg
100 Moutaun climbers
  25 Single leg hip raise
100 Mountain climbers
  25 Tricep kickback
100 Mountain climbers
  25 Alternating plank pushups
100 Mountain climbers
  25 Up right rows
100 Mountain climbers
  25 Hammer curls

Plyo Boot camp

30 secs each. As many rounds as possible in 30min

Fast Step up and down
DB Curls
Reverse flies
Lateral Step overs
DB overhead tricep extension
Arnold press
Step ups w/knee drive
Russian twist
Seated pikes
Box split jumps
DB boat rows forward
Lateral raises
Split box runner
Front raises
DB boat rows backwards

cool down...100 reps of abs

Solitaire

As fast as you can!!

4 rounds for time
                                                                       Guys/ Girls

15 Single arm DB bent over row              30-50 lbs/ 15-20 lbs
15 Single arm DB push press                   30-50 lbs/ 15-20 lbs
15 Single leg burpees
15 Single leg reverse crunches

Insane

As many rounds as possible in 30 mins

50 KB swings
50 Knee to elbow crunches
50 DB squat to press
50 SB Knee tucks

Trouble maker

5 rounds for time


20 Dips
100 Jumps ropes
20 DB Squat to shrug
100 Jump ropes
20 DB tricep kick back
100 Jump ropes
20 DB overhead tricep extension
100 Jump ropes
20 Push ups
100 Jump ropes

Problem solver

As mant rounds as possible in 30mins

25 Seated pikes
 5  Leg matrix
25 Russian twist
  5 Mountain Climbers
25 Supermans
  5 Half burpees
25 Crunches
  5 Plank walks

Fight or flight

As many rounds as possible in 30 minutes

10 Burpees
20 SB Knee tucks
30 DB Upright rows
40 DB overhead tricep extensions
50 Squats
50 KB Swings
40 DB bent over row
30 DB shoulder press
20 Leg lifts
10 Moutain climbers

Beat down

As many rounds as possible in 30 minutes                                                                     
                  
                                                                  Men/Women                                          
                                                           
10 Barbell Squat to over head press              95lbs/65lbs
20 Push ups
10 Barbell Squat to upright row                     95lbs/65lbs
20 Pull up (or lat pull downs)
10 SB transfers
20 Crunches

Dynamic Duo

Do two rounds of each set of exercises before moving on to the next. Post times

20 Squats
10 Squat jumps

20 Step ups
10 Single leg box jumps

20 Seated pikes
10 Leg lifts

20 DB Push press
10 Tricep kickback

20 DB Upright Rows
10 DB Curls

Filthy Fifty

50 reps each.  1 round for time


Squats
Box jumps
Push press
Sit ups
Push ups
Kb swings

April Fools Gold

5 Rounds for time


30 Moutain Climbers
20 Push ups
10 Pull ups
10 Plank bridge
20 DB split squats
30 Crunches (elbows to knees)

Succeed or surrender

5 rounds for time

200 Jump rope
  20 Squats
  20 Push ups
  20 Back extensions
  20 MB transfers

********************
3x10 leg curls
3x10 leg extensions

Overboard

As many rounds as possible in 30 minutes


250 meter Row
25 DB Bicep curls
25 DB Reverse flies
25 Bent over row
25 Leg lifts
25 Seated knee tucks
25 KB swings

Stress test

As many rounds as possible in 30 mins
                                                                 Boys/Girls

20 DB Sumo squats                                   20lbs/10lbs
10 DB Step up to reverse lunge                  20lbs/10lbs
20 Skater hops
10 DB Bulgarian squats                              20lbs/10lbs
20 Jumping jack
10 Box jumps
20 DBCalf raises                                        20lbs/10lbs
10 Lateral Lunge

100 reps abs your choice

Pursuit

10 reps each


As many rounds as possible


                                                            Girls/ Boys
                      
DB Power clean to press                   10lbs/ 20-25lbs
Push up
Half burpee DB renegade rows          10lbs/ 20-25lbs
Pull ups
Box jumps
MB V-ups

Right to bare arms

As many rounds as possible in 30 minutes
                                   Girls/Boys
50 Bicep curls             10lbs/25lbs
25 Push ups
50 DB shoulder press  10lbs/25lbs
25 Lat pull downs        30lbs/80lbs
50 DB bent over row   10lbs/25lbs
25 Dips

ABSolute Perfection

15 reps each...
As many rounds as possible in 30 minutes


Plank Bridges
Flutter Kicks
Bicycle crunches
Leg Lifts
Back Extensions
Oblique Crunches
Seated Knee Tucks
Reverse Crunches
Toe Touches
Russian Twists

Give all or give up

20 reps each
4 rounds
                                              Boys/Girls

DB Squats                           50lbs / 20lbs
Mountain climber
DB Bulgarian Squats            50lbs / 20lbs
Box jumps
DB Romanian Deadlifts        50lbs / 20lbs
DB Lateral lunges                50lbs / 20lbs
DB Step ups                        50lbs / 20lbs
Squat jacks


200 reps of Abs ( your choice)

Take over

20 reps each
4 rounds as fast as possible


Lat pulldowns
Cable curls
DB side raises
1/4 mile run
Push ups
Tricep pull down
Dips
1/4 mile run
Seated knee tucks
Bicycle crunches
Leg lifts
1/4 mile run

Kinetic effect

As many rounds as possible in 30 mins



30 reps each

Squats
Box jumps
Lunges
Leg curls
Leg extensions
Half burpees
Russian Twist
Calf raises


1 mile cool down

The hustle

20 REPS
As many rounds as possible in 30mins
                                 Men/Women
                                  
Squat to DB press   25lbs /  10-15lbs 
DB Snatch              25lbs/  15lbs
Leg lifts
Box jumps
KB/DB swings       25lbs/ 15lbs

Metabolic Madness

Starting at 50 reps repeat circuit decreasing reps by 10 until you get to 0


Jump and Jack DB press
DB Curls
V-ups
Body weight squats
Russian twists
Lat Pulldowns
Med Ball Chops
Dips
Moutain Climbers
Push ups

Toned deaf

3 rounds for Time


100 Jump rope
  50 Tricep kickback
  25 SB transfers
100 Jump rope
  50 Curls
  25 Crunches
100 Jump Rope
  50 DB overhead tricep extensions
  25  Plank Bridges
100 Jump ropes
  50 Up right row
  25 Flutter kicks

Body ache

5 rounds for time

50 squats
25 Calf raises
50 DB Press
25 Push ups
50 SB Knee tucks
25 Crunches
50 Up right row
25 DB Bicep curls

Wake up call

10 reps each for 4 rounds
                                     Men/ Women

Bent Over Rows
Single arm DB snatch    50lbs /15-20 lbs
Pull ups
DB Up right row            50lbs/15-20lbs     
Plank bridge
DB Romanian Deadlifts  50lbs/15-20lbs
Seated knee tucks

1 mile cool down and 100 curls

Quick fix

Follow the reps listed below for three rounds:
first round is 21, second is 15 third is 9
21-15-9

Lunges
Split jumps
Seated knee tucks
KB/DB swings
Push ups

Guys use 30lb KB/DB
Ladies use 10-15lb KB/DB

1 mile cool down and 50 tricep extension and 50 crunches

The Sprint

One round... As fast as you can!
                                         
100 Jump rope
  50 Squats
  25 V-ups
100 Jump rope
  50 Push ups
  25 leg raises
100 Jump rope
  50 Bent over rows
  25 SB knee tucks
100 Jump rope
  50 DB push press
  25 Flutter kicks

Men use 20 lb DB
Women use 10lb DB

1 mile cool down and 100 crunches

Adrenaline rush

As many rounds as possible in 30 minutes


20 Body weight squats
10 squats jumps
5  forward and 5 reverse lunge
20 V-ups
10 plank bridges
5  SB ball roll outs (see link) http://www.youtube.com/watch?v=UWBntrYJ0bI&feature=related
(This can also be done from the knees)

Bend, but don't break

                              Men    /  Women

1/4 mile run
40 crunches
40 Body weight squats
1/4 mile run
40 SB Knee tucks
40 KB/DB swings 20-30 lbs/10-20 lbs
1/4 mile run
40 Leg lifts
40 MB Chops
1/4 mile run
40 Bicycle crunches
40 DB Snatches 20lbs/10lbs

Pain Medicine

15 reps each
5 rounds for time


Burpee DB Deadlift
DB Push Press
Seated knee tucks
Split box jumps (see link) http://www.youtube.com/watch?v=iMjEASUeMlM
Pull ups or (heavy latpull downs)


Women use 15-20 pounds
Men use 30-50 pounds


1 mile cool down

In it to win it

10 lunges to side raise
20 MB chops
1/4 mile run
10 step ups DB curl
20 leg lifts
1/4 mile run
10 reverse lunge to front raise
20 SB pikes (see link)  http://www.youtube.com/watch?v=q-NG_SjTHWc
1/4 mile run
10  Lateral lung to up right row
20 SB hand off (see link)  http://www.youtube.com/watch?v=dD7yRA8tAI8
1/4 mile run

All or nothing

1 ROUND FOR TIME
Post times


100 Jump rope
90  DB Calf Raises
80 Sit ups
70 Half burpee (see link)  http://www.youtube.com/watch?v=KX8fXRHO4G4


60 Low level box jumps
50 KB/DB swings
40 Mountain climbers
30 Bicycle crunches
20 DB power cleans
10 SB Push to knee tuck (see link)  http://www.youtube.com/watch?v=Zwkm7xLUrEw


SB = stabilty ball
Men use 30-50 pounds
Women use 15-30

Let's get it!

10-1
Do every exercise for 10 reps then repeat circuit decreasing the reps by 1 until you reach 0.
Post your times

DB Deadlifts
Squat jumps
Back extension
MB V-ups
Russian Twists
Bent over rows
Jumping Jack DB press
Pull ups (lat pull downs for women)

Men use 30-50 pound DB
Women use 15-25 pound DB

Nothing to it, but to do it

Go as fast as possible
4 rounds for time. Post results

15 DB Lateral Lunge
15 Russian Twist
15 Back extensions
15 Plank Brigdes
15 DB power clean to push press
15 Burpees

Women use 10-15 pound DB
Men use 20-30 pound DB



1 mile cool down. 100 bicep curls

Sky is the limit

3 Rounds for time.  Post results!!


15 Reverse Lunge to DB press
15 Dips
15 SB Push up (see link)  http://www.youtube.com/watch?v=O9ECiARvoXg
15 Side Plank raises
30 KB or DB swings
60 Lateral Box steps (see link) http://www.youtube.com/watch?v=G-qgNl9lUCA


Men use 30 pounds DB
Women use 8-10 pound DB

1 mile cool down and 100 Overhead DB tricep extensions (See Link)
 http://www.youtube.com/watch?v=F0T5FhIWcfE

Put up or Shut up!

Do as many rounds as possible in 30 minutes
Post results!!


10 Single arm DB Snatch  http://www.youtube.com/watch?v=RmDhQT48bPI
20 Bicep curls
10 DB Push Press  http://www.youtube.com/watch?v=1p6osawShuI&feature=related
20 Push ups
10 Leg Raises
20 Reverse Crunches
10 Lateral lunges
20 Squats jumps


Men use 30-50 pound DB
Women use 10-20 pound DB


1 mile cool down and 100 crunches

Get right or get left... behind

GO FOR AS MANY ROUNDS AS POSSIBLE IN 30 MIN
Post your results

15 Squat to single arm DB up right row
15 Reverse lunges
60 sec jump rope
15 DB Bent over row
15 Stability Ball Knee Tucks (http://www.youtube.com/watch?v=lGCARNC5MQU)
60 sec jump rope
15 Kettle bell or DB swings
15 Bicep curls
60 sec jump rope
15 seated knee tucks  (http://www.youtube.com/watch?v=1HyXlzqrJEs&feature=related)
15 planks
60 sec jump rope

Men  20-30 pound DB
Women 10-15 pound DB

Step your game up

Complete Circuit as many times as you can in 30 minutes. Post the number of rounds you completed
10 Box jumps
15 Step ups each
20 DB Squats to shoulder press
25 Crunches
30 Mountain Climbers
25 Bicycle Crunches
20 Med Ball Chops
15 Lunge to Bicep curl
10 Box Jumps


Men use 20 pound Dumbells
Women use 10 pound Dumbells

The First Sweat

50 Body Weight squats
1/4 mile run
50 Push-Ups
1/4 mile run
50 Burpees
1/4 mile run
50 Pull-Ups OR (lat pulldowns)
50 V-Ups 
1/4 mile run

Go as fast as you can!! Post your time

Hello!!

Hello everyone and thanks for visiting the new Shawn Thomas Fitness site.  Here are some amazing workouts for those who have worked with me before and for anyone else who is interested in a great fitness challenge!  I hope you enjoy everything that I offer.  I will be posting some articles that i've written based on previous experience or research that I have conducted. I will keep you guys well informed about all facets of health and fitness.  Your feedback would be greatly appreciated!  I hope this is a big help to you all! Good luck and thanks and visiting