15minutes of pain - ideas?

  • Posted by a hidden member.
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    Sep 04, 2012 2:24 AM GMT
    So.

    A friend of mine and I have started up a bit of a 'thing' - whereby we challenge each other to a different high intensity cardio workout each week. I set her one, she sets me one and then we both have to do each of them. It's really good for me because I hate cardio, but this has me now doing at least two intense sessions a week.

    Anyway, it's turned into a fiercely competitive game of one-upmanship, as we try to out-evil each other.. but she's got a bit of a jump on me, being as she's a qualified personal trainer.

    So. I'm looking for suggestions as to truly evil little packages I can challenge her (and myself - sep) too.
    The broad rules are that what ever it is has to:
    - be over and done with in 15 minutes;
    - be high intensity;
    - and not involve any equipment of any sort.


    Hit me.

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    Sep 04, 2012 3:44 AM GMT
    The 'no equip' part is a bit of a stumper if that includes running shoes. :-)
    List some of what you've done -- I suspect some kind of apparatus was involved.

    Gym? Park? Pool? Trail?
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    Sep 04, 2012 4:25 AM GMT
    Sounds like the tabata method might be for you. I suggest before you embark on this you should check with physicians. I also suggest spending two-three weeks to condition yourself cardiovascularly before ou commit to this.

    http://www.tabataprotocol.com/
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    Sep 04, 2012 4:28 AM GMT
    Burpees are killer
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    Sep 04, 2012 4:54 AM GMT
    ^^This is a good idea.^^

    I would do 30 burpees, 200m sprint, 30 jump squats, 200m sprint, 2 min wall sit, 100m sprint and a couple sets of stairs of should kill you in 15min.
  • Montague

    Posts: 5205

    Sep 04, 2012 4:59 AM GMT
    Switch out burpees for eight count body builders and throw in some buddy squats and fireman carry sprints icon_smile.gif
  • Posted by a hidden member.
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    Sep 04, 2012 6:04 AM GMT
    Go to the beach and do sprints on dry sand. That's the money maker right there.
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    Sep 04, 2012 6:19 AM GMT
    Ah so. We're both very fit and long term gym-goers, so no issues on being able to physically/medically cope with the workouts.

    The challenge started with a session composed of 5min stairs (down at the local park) as hard & fast as you could go, followed by 100 burpees (including push-up) in however long it took to you to get every. last. one. out.
    We both did it in about 15minutes and then lay on the floor gasping and swearing.

    The next challenge was indeed tabata-based as set by the PT and it nearly broke me (in the best possible way). That challenge looked like:

    Tabata 1: Toyotas (jumping squats but arms come up in the air) 'oh what a feeling'

    Tabata 2: Military Crossfit pushups. Hands in close (tricep concentration) and chest must completely touch the floor on each rep.

    Tabata 3: football sprints

    Tabata 4: jumping Lunges


    Give you an idea?
    (Thanks for the suggestion 26mileman - added to the list..)
  • Posted by a hidden member.
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    Sep 04, 2012 6:20 AM GMT
    Sprints on dry sand.

    Mother of..
  • Posted by a hidden member.
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    Sep 04, 2012 12:31 PM GMT
    Montague saidSwitch out burpees for eight count body builders and throw in some buddy squats and fireman carry sprints icon_smile.gif
    ^this
  • calibro

    Posts: 8888

    Sep 04, 2012 12:44 PM GMT
    tread water (egg beat style) with your hands out of the water... for more fun, hold a brick while doing it.
  • Posted by a hidden member.
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    Sep 04, 2012 3:09 PM GMT
    calibro saidtread water (egg beat style) with your hands out of the water... for more fun, hold a brick while doing it.




    hold an anvil instead
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    Sep 04, 2012 3:34 PM GMT
    Try and do this under 20 mins:

    50 Hill Climbers

    50 Body Squats

    10 Burpees

    1 mins rest

    100 Hill Climbers

    100 Body Squats

    20 Burpees

    1 min rest


    200 Hill Climbers

    100 Body Squats

    50 Burpees with Press Ups

    Clock stops when you finish all three groups exercises

    http://www.worldgymchallenge.com/WGCBodyweightChallenge1asp.htm
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    Sep 04, 2012 5:56 PM GMT
    Hmm, throw some Lunge Jumps in there as well...
  • MikemikeMike

    Posts: 6932

    Sep 05, 2012 7:47 AM GMT
    Do you have a college or high school near you? You probably do. Try running up and down bleachers for 15 mins.icon_idea.gif
  • Posted by a hidden member.
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    Sep 06, 2012 12:38 AM GMT
    I'm loving these ideas.
    (Or at least, I'm loving them right now. I may not love them quite so much when I'm DOING them.)

    Thanks.

  • BuiltStrong

    Posts: 20

    Sep 06, 2012 7:35 PM GMT
    Hey OP try this one out:

    3 sets (1 minute rest between)
    Swissball knee tucks, 10 reps
    Box Squats, 20 reps
    Single-arm snatch, 10 reps each side

    3 sets (2 minutes rest between)

    Med-ball throws onto floor slam, 10 reps
    Kettlebell (or dumbbell) swing and step, 20 reps

    3 sets (1 minute rest between)
    Bench press, 20 reps
    Deadlift, 20 reps
    Squats, 20 reps
    Clean and Press, 20 reps

    3 sets (2 minute rest between)
    Press-up into single arm dumbbell row, 10 reps
    Close grip press up into close grip chin-up, 10 reps

    3 sets (1 minute rest between)
    Skipping, 1 minute
    Box jumps, 1 minute

    and done!
  • Posted by a hidden member.
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    Sep 06, 2012 7:42 PM GMT
    A 15 minute sparring session, either boxing, kickboxing or mma. That's 3 five minute rounds and it's killer. I spar with women all the time so the gender difference isn't a factor. A middle aged Asian woman who weighs about 100 pounds had me running around the ring like a rodeo clown looking for a barrel to hide in just recently.
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    Sep 06, 2012 7:57 PM GMT
    I like this thread... now I can only find a place and equipment to do most of these! I'll have a new home workout! = D