The 2 Minute Drill

Here is a solid 15 min workout that is sure to get your hearts and muscles pumping. This would qualify as a hi-intensity interval workout and can be used on the days you are not lifting heavy weights. You can also perform this routine once at the end of a weight lifting session for that extra burn!


THE 2 MINUTE DRILL
Do each of these (4) exercises in order without breaking between exercise. Each exercise is performed for :30s making each set 2:00 minutes long. Count the total number of repetitions you get between all (4) exercises. Take a 1:00 recovery break minute between each set.

1. :30s Push Ups (On your knees or toes, but all the way up and down. Your chest should come within a fists height from the floor)
2. :30s Squats (Keeping the chin up and back straight, touch the floor with your finger tips every rep and return to locked knees)
3. :30s Sit-ups (With your knees bent and feet on the floor, cross your arms holding your shoulders and sit-up until your elbows touch your thigh, return back and touch your shoulder blades to the ground)
4. :30s Burpee (Squat all the way down and place your hands flat on the floor, jump both feet out behind you until you are in the push-up position, hop your feet back in and jump straight up raising your hands above your head every rep)

Try to stay on schedule meaning every 3 minutes you will start another set. Repeat this routine 5 times in a row with no more than 1 minute breaks. You should aim to improve the number of repetitions ever set. Below is the repetition ranges you should aim towards based on your fitness level:

• Beginners: 55-65 total reps every set
  
• Intermediate: 65-75 total reps every set
  
• Advanced: 75-85 total reps every set
• Elite: 85+ total reps every set

The record for a single round stands at 108 quality repetitions. Remember, if you are cheating you are only cheating yourself!