Here’s a little slice of hell that I’ve started trying to get through that I call “Self Destruct Sequence.” So far I’ve only made it through at half of the listed reps (to be fair though, I’ve been doing it with a weighted vest, so there’s that).
This workout appears in my Top 10 calisthenics ebook — click here to download!
By “get through it” I mean completing all of the exercises without taking any rests longer than ten seconds. I’m sure that if I took plenty of breaks and stretched it out to an hour I could go and do it right now — but my goal is to get through this thing in less than 40 minutes.
Give it a shot. Let me know how it goes…
- Zombie Squats (50)
- Pushups, diamond (25)
- Jump Squats (100)
- Bodybuilders (25)
- Pikes (25)
- Jump Squats, split (50)
- Pushups, barrel roll (25)
- Bicycles (50 each side)
- Burpees (25)
- Twisters (25 each side)
- Wall Touches (100)
- Pushups, hopping/clapping (25)
Robert Mitchell Jr. 
Hey man, I’d like to give this a try, but a lot of people use different terms for the same exercise. For the newbies, can you describe some of these exercises, either with words or a video? For example, I have never heard of “zombie squat” before and wouldn’t know the proper form.
Sure thing — if you like this stuff, bookmark my page because my calisthenics book will be coming out next year! Zombie Squats: Same as a regular squat, except arms straight out in front (like a zombie). Pushups, diamond: Pushups with palms down, index fingers and thumbs touching to form a diamond between. Jump Squats: Squat and jump until feet are least 6 inches from the floor. Bodybuilders: Do a Jumping Jack; squat down, place hands on floor; shoot feet back and do a Pushup; hop feet back to squat position and stand up — that’s one. Pikes: Lay flat on your back; pull knees to chest then fire your legs straight up until the only thing touching the floor are your shoulder blades; bend knees and resume prone position. Jump Squats, split: Assume sprinter’s starting position; spring up, and while airborn, scissor legs in air so that you land with opposite foot is forward. Pushups, barrel roll: Do a Pushup; lift one hand and roll to crab-walk position; lift other hand and roll again, back to Pushup position. Bicycles: Crunches, moving your legs like a bicycler, knee touching opposite elbow with each ‘pedal.’ Burpees: squat down, place hands on floor; shoot feet back and do a Pushup; hop feet back to squat position and stand up. Twisters: Lay flat on back; sit up, pulling up knees at the same time, so that only butt touches floor; pat the floor with your hands, first on left, then on right; lay flat and repeat. Wall Touches: Jump up and slap a wall as high as you can. Pushups, hopping/clapping: you got this one, right?
Robert, thanks for the clarity! I own several Beachbody workouts, but I’m bored with them…well, not so much bored with them as I am waiting to try Focus T-2. In the meantime, I want to give something new a try. This should fit the bill.
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