The Ben Richards

Not unlike Arnold Schwarzenegger’s character in The Running Man, this workout calls for just that: a lot of running!

  • Level: Yellow Belt
  • Focus: Endurance, Strength, Resilience
Round 1 Round 2 Round 3
25 Burpees 25 Burpees 25 Burpees
400m Run 400m Run 400m Run
30 Squats 30 Squats 30 Squats
400m Run 400m Run 400m Run

Give it a try and post your time!

The John Creasy

Like Man on Fire’s John Creasy, this workout can be gentle and mellow (excellently suited for a quick warmup before the real deal), or if necessary or desired, one tough SOB. If – and only if – you are properly warmed up, perform each round of jumping jacks as fast as possible (sub 30 seconds, anyone?), and not only will your heart go racing, but your shoulders will also remind you of a good session done the next day!

  • Level: White Belt
  • Focus: Endurance, Speed
Round 1 Round 2 Round 3 Round 4 Round 5
50 Jumping Jacks 50 Jumping Jacks 50 Jumping Jacks 50 Jumping Jacks 50 Jumping Jacks
100m Sprint 200m Sprint 400m Sprint 200m Sprint 100m Sprint
REST: Take 10 deep breaths REST: Take 10 deep breaths REST: Take 10 deep breaths REST: Take 10 deep breaths REST: Take 10 deep breaths

Give it a go and let us know your time and feedback!

The John Wick

Like Keanu Reeves, this workout is one for all occasions and goes well with anything: as a quick warmup or a nice session ending cool down workout, as a quick time filler in between, or if performed at the highest intensity, even as a standalone workout itself. You can even upgrade it by going for alternating lunge jumps instead of regular lunges, for even more heartpumping fun!

  • Level: White Belt
  • Focus: Endurance, Speed
Round 1 Round 2 Round 3
10 Burpees 20 Burpees 10 Burpees
10 Situps 20 Situps 10 Situps
10 Lunges 20 Lunges 10 Lunges

Give it a try and post your time and comments!

Picking up the pace in week 3

Two long weekends flanked by bank holidays resulted in a bit of a deviation from the routine because I was on the road, but now I’m back and ready to switch into the next gear!

Kicked off the week on Monday with a heavy duty session, summarized as follows:

  • 2km run
  • 50 burpees
  • 50 leg raises
  • 50 squats
  • 100 standing tuck jumps
  • 50 mountain climbers
  • 70 pull-ups
  • 70 sit-ups
  • 20x 40m shuttle runs

Altogether about 45 intense minutes! Not in this sequence, but still the numbers are not too shabby at all:)

And on Tuesday I followed up with one of my custom workouts, the Lara Croft. Took me just under 25 minutes, a good 2 minute improvement on my previous attempt a week ago. Hooyah!

So how did you start your week?

The Ethan Hunt

While this workout is most certainly not a Mission: Impossible, you need to be smart in your approach. Go all out on the 1500m and you will be forced to slow down on the Mountain Climbers and Burpees, but if you are too slow on the run, you can’t make up for the lost time down the road anymore.

  • Level: Green Belt
  • Main Focus: Endurance
1500m Run
50 Mountain Climbers
50 Burpees
50 Situps
50 Squats
100 Switch Kicks

Give it a try and post your time and comments!

The Kyle Reese

Five rounds with only a small number of repetitions in each round let you go all out as if your life (or that of all mankind, as in the case of Terminator’s Kyle Reese) depends on it. So seize the moment, use your rest periods well and come out guns ablaze in every round!

  • Level: White Belt
  • Main Focus: Endurance, Speed
Round 1 Round 2 Round 3 Round 4 Round 5
7 Pushups 7 Pushups 7 Pushups 7 Pushups 7 Pushups
7 Squats 7 Squats 7 Squats 7 Squats 7 Squats
7 Situps 7 Situps 7 Situps 7 Situps 7 Situps
2x 20m Shuttle Run 2x 20m Shuttle Run 2x 20m Shuttle Run 2x 20m Shuttle Run 2x 20m Shuttle Run
REST: 20 deep breaths REST: 20 deep breaths REST: 20 deep breaths REST: 20 deep breaths

Try it and post your time and feedback in the comments!

The Lara Croft

Named for the titular character played by Angelina Jolie in the 2001 movie, this workout is deceptively tough and can rightly be considered the mother of all White Belt workouts. It will require a great deal of will power and resolve, probably even more so than physical strength, to complete. The decreasing number of reps in each subsequent round should motivate you to keep pushing and not to give up – or think about it this way: just halfway into round 2 you are already 50% done!

  • Level: White Belt
  • Main Focus: Endurance
Round 1 Round 2 Round 3 Round 4 Round 5
50 Burpees 40 Burpees 30 Burpees 20 Burpees 10 Burpees
50 Mountain Climbers 40 Mountain Climbers 30 Mountain Climbers 20 Mountain Climbers 10 Mountain Climbers
50 Squats 40 Squats 30 Squats 20 Squats 10 Squats

Give it a try and post your time in the comments!