High Octane Workout (Muscle and Fitness)

This is called high octane for a reason..you need MAD ENERGY to complete it correctly.  One of the members of FFFC posted this in the private Facebook group from muscleandfitness.com and I decided to share because we need to turn up the cardio up in here!!

ENJOY and please post the time it took you to complete this workout in the comments section below.


1. Sprint 100 yards – Perform 5 burpees – Sprint back to starting position 2. Sprint 100 yards – 5 burpees – 10 squat jumps – Sprint back to start 3. Sprint 100 yards – 5 burpees – 10 squat jumps – 15 air bicycles – Sprint back 4. Sprint 100 yards – 5 burpees – 10 squat jumps – 15 air bicycles – 20 pushups – Sprint back 5. Sprint 100 yards – 5 burpees – 10 squat jumps – 15 air bicycles – 20 pushups – Superman plank for 30 seconds – Sprint back

(All 5 stages constitute 1 lap)

If you can’t perform the reps stated then adjust according to your fitness levels. Perform 3 laps to begin with and, as your endurance increases, slowly start adding more laps. More advanced athletes may want to begin with 5 or more laps.

Description of each exercise:


Squat down with hands outside your feet Push your feet out and enter the press up stance Perform a push-up Bring feet back in-between your legs Jump up high Land with knees slightly bent

Squat Jumps:

Squat down with hands on head Jump into the air Land back down with knees slightly bent

Air Bicycle:

Lay on the floor with legs raised, knees bent and hands on ears or back of neck Bring your right elbow towards your left knee Alternate by then bringing your left elbow towards your right knee Bring speed to emulate the feel of being on a bicycle

Superman Plank:

Ensure your body is parallel to the floor with your palms and toes touching the floor (similar to push-up position) Raise your left arm up and stretch out in front of you while simultaneously raising your right leg up and straight out (stance should resemble that of superman flying) Hold for 30 seconds then alternate to right arm and left leg

3 Replies to "High Octane Workout (Muscle and Fitness)"

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  • scott December 23, 2013 (2:49 am)


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