Packer Game Day Workout January 18th, 2015

Today's workout consists of some of the best exercises you can do without any equipment. Cross fit is a very intense work out program, but the workout below can be easily modified so that anyone can do it. I will explain.

By the way, today the Packers are playing for the NFC Championship in Seattle and I plan on this guy having a big part in the Packers victory today. GO PACK!!

 

 

Today's exercises are Burpees, Pushups, Air Squats and Pull Up's if you have a pull up bar. If not, we're just going to do Burpees. Below is a modified version of the workout along with the recommended version. Give the modified program a shot and keep working at it until  you can move up to the recommended version.

WARMUP

Do some jumping jacks, light jogging, walking on treadmill, etc. Just something to get your muscles warm. Then do a couple of minutes of stretching just to get loose.

MODIFIED VERSION

5:00 minutes of Modified Burpees - https://www.youtube.com/watch?v=X3-zTtJFpAw

2:00 minute rest

3:00 minutes of 6 Pushups/6 Air Squats alternating between the two. Do 6 pushups and then 6 air squats and keep going for 3:00 minutes - The modification is doing pushups from your knees. Example of an air squat - http://gymnasticswod.com/content/squat

2:00 minute rest

30 seconds of burpees followed by 30 seconds of pull ups. If you do not have a pull up bar, do burpees for the full minute.

Keep a running count of how many total reps you do for all exercises.

FULL VERSON WORKOUT OF THE DAY

5:00 minutes of burpees - https://www.youtube.com/watch?v=c_Dq_NCzj8M

2:00 minute rest

3:00 minutes of 6 Pushups/6 Air Squats alternating between the two. Do 6 Pushups and then 6 Air Squats for the full 3:00 minutes. Air Squats - http://gymnasticswod.com/content/squat

2:00 rest

30 seconds of burpees followed by 30 seconds of pull ups.

COOLDOWN

3 sets of 10 Air Squats resting 1:00 minute between rounds

HOW I DID

65 burpees in 5:00 minutes
42 Pushups and 40 Air Squats in 3:00 minutes
11 Burpees and 13 Pullups in 1:00

Total Reps = 171

COMMENTS

As I said, this workout can be easily modified because you are using your own body weight as resistance, really no equipment necessary. And it also includes some of the best exercises that you can do for yourself, Burpees, Pushup, Squats. Those three exercises are a great foundation for any program.