This is a guest submitted workout routine from Derek of The Superhero Academy! BONUS: The Workout Routine: Don't be afraid to sub knee push ups into this circuit! 5 Rounds for Time: 10 Push Ups w/ Claps (if possible) Sprint 300 Feet and Jog Back 10 Burpees Sprint 300 Feet and Jog Back 10 Tricep Push Ups (Diamonds or Inner) Sprint 300 Feet and Jog Back 10 Jump Squats Sprint 300 Feet and WALK Back Derek says: "I usually will do this on the cardio/off day" But, utilizing this as … [Read more...] about 10 Minutes or Less: Sprints and Bodyweight
10 minutes or less
10 Minutes or Less: The Heavy Bag Routine
This is a guest submitted workout routine from Derek of The Superhero Academy! BONUS: The Workout Routine: Try to beat a 5 Minute Clock: Derek says: Start by being like The Flash! Use your speed at the beginning portion! 30 Roundhouse Kicks 30 Piston Punches 30 Alternating Knee Strikes 25 Roundhouse Kicks 25 Piston Punches 25 Alternating Knee Strikes 20 Roundhouse Kicks 20 Piston Punches 20 Alternating Knee Strikes 15 Roundhouse Kicks 15 Piston Punches 15 Alternating Knee … [Read more...] about 10 Minutes or Less: The Heavy Bag Routine