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Imperial Walker
IMPERIAL WALKER
IMPERIAL WALKER
Description
Imperial Walker
Standing, hands on head as if you're doing a sit-up. While walking, as a group, in a clockwise direction around the Q (because we're not animals), lift your knee to the opposite arm's elbow.
Flapjack.
See Also
Lunge Worm
Advanced
Lunge walk, then perform an inch worm with two Merkins before returning to standing and repeat.
Lower Body
Lunges
Core
Merkin
Plank
Full Body
Imperial Blocker
Advanced
Imperial Walker with a cindy overhead; twist and lower as you bring a knee to your stomach.
Full Body
Core
Upper Body
Lower Body
Coupon
Railroaders
Advanced
RAILROADERS
Groups take turns on railroad ties: 20 overhead presses, planks; 20 curls, Al Gore; 20 dips, flutter kicks; 20 bent over rows, lunges. Repeat or modify as desired.
Upper Body
Shoulders
Triceps
Chest
Core
Plank
Lower Body
Glutes
Lunges
Full Body
Routine
Partner
Pump Jack
Advanced
PUMP JACK
In pairs, one Pax does 5 merkins while the other planks, then switch until one reaches failure. After that, lunge walk in circles, encouraging each other, until the last team fails; named for the up-and-down motion resembling pump jacks in an oil field.
Merkin
Plank
Core
Lower Body
Lunges
Partner
Game
Full Body
One-legged Burpee
Advanced
ONE-LEGGED BURPEE
Perform a burpee while keeping one leg off the ground throughout the set; aim for balanced sets to avoid looking like a #Yepremian.
Burpee
Full Body
Plyometrics
Lower Body
Core
Ollie Norths
Advanced
OLLIE NORTHS
Heave a man over your back and carry him for a while, simulating a battlefield rescue.
Partner
Full Body
Endurance
Lower Body
Core
Monkey Squats: Step 1
Intermediate
MONKEY SQUATS: STEP 1
From plank, jump feet outside hands into a low squat, then jump back to plank.
Full Body
Core
Lower Body
Squats
Plyometrics
Mike Tyson
Advanced
MIKE TYSON
In plank position with feet against a curb or wall, perform a horizontal squat, extend legs, do a Merkin, and return to start. Aim for 10 reps, and try combining with Bear Crawls for a killer workout.
Full Body
Core
Lower Body
Merkin