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4-Minute Depletion Workouts

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Finisher #1

Move from one exercise to the next only resting when needed. Complete as many rounds as possible in 4-minutes.

  • 10 Squat Jumps
  • 10 Pushups
  • 10 Alternating Prisoner Lunges (total)
  • 10 Burpees
  • Repeat as many rounds as possible in 4-minutes.

Workout Goal: Each time you perform this workout, your goal is to beat your previous round total.

Finisher #2

Complete as many reps as possible of each exercise in 60-seconds.

  • Complete as many pushups as possible in 60-seconds
  • Complete as many squat jumps as possible in 60-seconds
  • Rest 15 seconds
  • Complete as many burpees as possible in 60-seconds

Workout Goal: Increase you total number of reps on each exercise each time you perform this workout. Your goal should be to get 20 burpees in the final 60-seconds. Remember to keep proper form throughout.

Finisher #3

Move from one exercise to the next only resting when needed.

  • 60 seconds of Burpee Double Jumps
  • 30 seconds of Jump Lunges
  • 30 seconds of Sit Throughs
  • Repeat 2 times!

Workout Goal: You goal for this workout is to complete all 4 minutes, keeping perfect form, with no rest.

Finisher #4

Complete as many rounds as possible of the exercises below in 5-minutes.

  • Reach Through Pushups: 10 reps
  • Ground Lunge Punches: 30 seconds
  • Side Shoulder Raise Pushups: 10 reps
  • Ground Lunge Punches: 30 seconds
  • Complete as many rounds as possible in 5-minutes

Workout Goal: Each time you perform this workout, your goal is to get more rounds than you did the time before. For example, if you do 3 rounds the first time, your goal is to beat that the next time.

Finisher #5

Repeat as many rounds as possible in 5-minutes. There should be no rest between double unders and burpees. If you need to rest, rest after the burpees.

  • 25 Double Unders
  • 10 Burpees
  • Repeat as many rounds as possible in 5 minutes.

Workout Goal: Complete more rounds each time you perform this finisher.

Finisher #6

Complete all reps before moving to the next! Complete this workout as quickly as possible.

  • Single Leg Burpee: 7 reps each leg
  • Clapping Pushups: 10 reps
  • Single Leg Burpee: 6 reps each leg
  • Wide Grip Pushups: 10 reps
  • Single Leg Burpee: 5 reps each leg
  • Close Grip Pushups: 10 reps
  • Single Leg Burpee: 4 reps each leg
  • T-Pushups: 10 reps
  • Single Leg Burpee: 3 reps each leg
  • Staggered Pushups: 10 reps
  • Single Leg Burpee: 2 reps each leg
  • Staggered Pushups (opposite hand forward): 10 reps
  • Single Leg Burpee: 1 reps each leg

Workout Goal: Your goal is to beat your time each time you do this finisher.

Finisher #7

Complete as many reps as possible on each exercise in the time frame given. Rest only when needed.

  • Sprints in Place: 30 seconds
  • Pushups: 30 seconds
  • Burpee Double Jumps: 45 seconds
  • Squat Jumps: 45 seconds
  • Plank Side Raises: 60 seconds
  • Burpees: 60 seconds

Workout Goal: Your goal is to complete more reps on each exercise every time performing this workout. Make sure to keep perfect form throughout.