A Super Duper Workout

Super sets designed to push us to failure–and then beyond. Each set comprised of 7 exercises to be done without break.

Set 1:

• Merkins (10)
• Wide Merkins (10)
• Diamond Merkins (10)
• Slow descent clap merkins (10)
• Diamond Merkins (10)
• Wide Merkins (10)
• Merkins (10)

Active recovery: 50 yard ladder (50/40/30/20/10)

Set 2:

• Squat Hold (10 / 4 count)
• Deep Squats (10)
• Squat Jacks (10)
• Monkey Humpers (10 / 4 count)
• Squat Jacks (10)
• Deep Squats (10)
• Squat Hold (10 / 4 count)

Active recovery: 50 yard ladder (50/40/30/20/10)

Set 3:

• Curls (10)
• Overhead Presses (10)
• Tricep Extensions (10)
• Combo – Curl/Overhead/Tricep (10)
• Tricep Extensions (10)
• Overhead Presses (10)
• Curls (10)

Active recovery: 50 yard ladder (50/40/30/20/10)

Set 4:

• High Knees (10 / 4 count)
• Burpees (10)
• Plank Holds (10 / 4 count)
• Combo – High Knees (5 / 4 count) / Burpee / Plank Hold (5 / 4 count) (5 total)
• Plank Holds (10 / 4 count)
• Burpees (10)
• High Knees (10 / 4 count)

Active recovery: 50 yard ladder (50/40/30/20/10)

Set 5:

Be better.

Setbacks, failures, losses are all part of the process. Reset and push yourself to be better towards your goals. Forgive yourself quickly, learn from it and use it as motivation to your next success.