Independent Diamond Beachbody Coach
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  • Posted on June 5th, 2010 Mark Briggs 4 comments

    You can either run through this workout straight through, or make it more like Mason’s Choice (from One On One) and print out the sheet, then cut each individual exercise out, throw them in a hat, and make it a random drawing!  You get to take a 60 second break after every 10 moves (more if you need it – you also get a slight break by drawing the next move out of the hat).

    I did this workout today, and with a warmup/cooldown, it took me 79 minutes.  I burned 1315 calories, had an average heart rate of 161, and a max heart rate of 181!!  Give it a run, and let me know what you think!

    ~Mark

    The Cardio Monster

    1. Knee Kick/Front Kick
    2. Hop Squat/Run Home
    3. Hook/Uppercut
    4. Knee Kick/Back Lunge
    5. Wacky Jacks
    6. Sprinting Sprawls
    7. Press Jacks
    8. The Briggs Ram
    9. Suicide Runs
    10. Egan Brothers
    11. Sumo/Chair
    12. Double Airborne Heisman
    13. Pivot Punches
    14. Swing Kicks
    15. Rope Jump
    16. Lateral Leapfrog Squats
    17. Squat Jacks
    18. Squat/Front Kick
    19. Lateral Leap Frog Squats
    20. 3 Speed Locomotives
    21. Loading Dock
    22. Leaping Side Kick Switch
    23. Jump Shot
    24. Bear Crawls
    25. Mountain Climbers
    26. Log Jumps
    27. 3 Speed Run
    28. Lateral Lunge and Reach
    29. Jab/Cross
    30. Jump Squat Pickup Switch
    31. Standing Mountain Climbers
    32. The Linebacker
    33. Lateral Ski Hops
    34. Power Jacks
    35. 4 Corner Punches
    36. Twister
    37. High Block/Knee Kick Burnout
    38. Walking Uppercuts
    39. Power Knees
    40. Level 1 Drills