The end is near. Day 18. This is the final circuit of the challenge. Don’t play around.


Day 18: Fast & Furious

Warm Up:
5 minutes

Perform The Following Round of Exercises:

50 Jumping Jacks
40 High Knee Runs
30 Pushups
20 Squat Jumps
10 Burpees (with a pushup)

Instructions:¬†Complete 2-4 rounds with great form and minimum expletives. Beginners: Eliminate the jump from the ‘squat jump’ and eliminate the pushup from the ‘burpee’. Advanced: Do it all. Like a boss. Injured: Modify where necessary.

Tell me how you did. Were there any casualties?

Categories: Fitness


Nomi · 08/04/2013 at 9:01 pm

Finally got this done. I had to be careful on those squat jumps….I have a low ceiling. Burpees and push-ups got the best of me and I definitely had to stop a few times, but all in all, I’m sweaty and satisfied. Whew!

Polly · 08/04/2013 at 9:50 am

Three and a half rounds completed. I did four rounds of another one of your circuits two days ago, to jump start getting back into the challenge am still feeling that! Oofdah.

Michelle N. · 08/03/2013 at 1:57 pm

I could only do 3 rounds with good form, so by round four I had to modify the burpees and only did 10 pushups on my knees. My arms were trembling by the end of it all.

Sandy · 08/03/2013 at 7:28 am

Pain, I am in pain…my push-ups suck so I did half normal and half on my knees…but I have been incorporating your abs exercises to the challenges, but tummy still continues to look like jello! Oh we’ll, I’ll keep trying to do more cardio! I have been working 10 hour days so this is helping me relieve stress so thank you. This is great. Need another challenge after this one too please.

Shem · 08/02/2013 at 8:39 pm

Well slomo shouted me out so I got the workout done and lost 4 actually lbs like the progress.

Nomi · 08/02/2013 at 8:12 pm

This will get done tonight or tomorrow!

Elena · 08/02/2013 at 2:51 pm

Still here. Doing this today after work!

Angel · 08/02/2013 at 2:40 pm

@Darlene. Old is a state of mind. Ain’t nothing old about you, Darlene! Now, for those young people who still haven’t finished day 10 of my challenge…..old

Angel · 08/02/2013 at 10:36 am

@Carrie. Great job.

Angel · 08/02/2013 at 10:36 am

@Emily P. Good work! Keep this circuit in your personal rotation. Do it every week so you can see improvements on the pushups.

Angel · 08/02/2013 at 10:35 am

@Victoria. Excellent modifications. I love that you removed the jump and not the push up – which means you wanted to get as much as you could out of the modification. Good job with that.

Angel · 08/02/2013 at 10:29 am

@Darlene. Nice, listening to your body. Ring pull ups are awesome. Great job.

Victoria · 08/02/2013 at 8:42 am

Done. Work up early this morning to get it done before work.

Three rounds – I definitely had to make a few modifications, those squat jumps and burpees with a push up are no joke. For my last two rounds I took out the jumping for the burpees but kept the push up.

Slomo · 08/02/2013 at 7:28 am

I modified: 100 cross-pucnhes, 40 high kicks, 30 push-ups (15 regular, 15 modified), 1 min wall sit, 10 burpees). 3 rounds took me 18:46. I spent a LOT of time on the pushups. I modified them by taking cushions off of the couch and putting my hands on the frame, which was harder than on my knees but easier than a regular pushup.

Thanks for this, Angel!

Slomo · 08/01/2013 at 10:24 pm

Fantastic quote and photo. Oh how I love a well-executed clean.

Emily P · 08/01/2013 at 9:18 pm

Two rounds in 12.5 minutes, with the only modification being removal of the push up in the burpee. I struggled enough with the 30 push ups in a row.

Carrie · 08/01/2013 at 9:12 pm

We finished three rounds. I did one set of 30 pushups with regular push ups but had to do a mix of regular and knee push ups for the other two sets

Darlene · 08/01/2013 at 4:26 pm

Definitely Beginners version with some modifications. Discovered that pushups two nights in a row don’t work for my rotator cup, lower back. Instead I did ring pull ups.

1 circuit completed. After that I was so exhausted knew I couldn’t do another full set so I split and did half.

25 jacks, 20 runs, 15 pull ups, 10 squats, 5 burpees. Was able to do 2 rounds of that.

Yeah for this old lady.

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