Countdown Workout

I didn’t work out yesterday. I could have done it but just didn’t push myself as much as I should have. It happens to everybody, and it’s no big deal as long as you get back on track the next day. So today I’m doing a sort of “make-up” workout. Since I usually train my lower body on Mondays and my upper body on Tuesdays, today I’m going to combine the two into a total body challenge workout. It should take less than an hour, but be difficult enough to have earned my rest day tomorrow.

As a general rule, I start with the most challenging exercises, and finish with the easier ones. That way I’m still fresh and can really give my all on the exercises that require more energy. On the rare occasion that I train my whole body at once, I usually start with my lower body, since it is comprised of the largest muscle groups in the body (making lower body exercises more taxing than upper body). Then I will do some upper body work, and finish with my core.


(Image belongs to PopSugar Fitness)


The goal for this workout is to complete the required amount of reps all at once without a break, but I’m definitely going to need a break on at least one exercise (40 shoulder presses with 20# per hand). I’m going to try to do all the others unbroken, but we’ll see 😉

Lower Body:

100 Sumo Squats

90 Curtsy Lunges

80 Single Leg Bridges


Upper Body:

70 Plank Pushups

60 Tricep Dips

50 Chest Flys

40 Shoulder Press (20# per hand)



30 V-ups

20 Crunches


Burnout Challenge: 

Plank for 1 minute, 10 times.







6 thoughts on “Countdown Workout”

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