Compete Against Yourself With This Highly Efficient Workout

You know well that we’re all about using competition to push ourselves harder. So when Self Magazine asked us for a short workout readers could complete alone, we put something together that allows you to compete WITH YOURSELF!

The workout comes with a specific goal of completing as many burpees as possible, and each time you do the routine you want to outdo your last tally. As Coach Java says, "Competing against yourself at the gym (or at home!) will help you work harder and achieve your fitness goals." Plus, "counting reps provides a distraction and may make the workout seem to pass quicker."

You can check out the Self article by clicking image to the right, but we’ve also summed it up below.

Pick 4 exercises. In our Self example, we used thrusters, jumping lunges, V-ups and burpees.



jumping lunge

jumping lunge





In the first minute of work, complete 1 thruster, 1 jumping lunge, and 1 V-up. When finished with 1 rep each of these three exercises, complete as many burpees as possible for the remaining minute.

In minute 2, complete two reps each of dumbbell thrusters, jumping lunges, and V-ups. Then complete burpees for the remainder of the minute.

Continue increasing the rep count for the first three exercises by one rep each minute. You can cap this routine at 10 minutes, or continue until the reps of the first three exercises take up the entire minute and there’s no time for burpees.

And remember to keep track of your total burpees so you have a goal to shoot for next time!

The Workout That'll Make You Feel Like a Gym Class Hero

When Women's Health asked us to help their readers spice up their sweat sessions, we said there's no better way than make them into games you can play with a friend.

Here are 3 fun workouts that'll unleash your competitive side. You can view the full Women's Health article by clicking the image to the right. We've also laid out the 3 workouts below which can all be completed at home with minimal equipment! 

When switching with your partner, pick up on the circuit right where they left off. Try to complete as many rounds of the circuit together in 15 minutes.

If you're short on dumbbells for the shoulder press, use a bodyweight exercise like squat thrusts.

Scoring example: If you finished the round of 8 in part A and finished the round of 3 in part B, your score would be 5.

Throwback Inaugural Workout Recap


Tuesday was a milestone for Throwback as we held our very first friends and family class. Many thanks to everyone that came and for their tremendous feedback.  Wally at Titan Fitness has lent us an amazing facility that made all this possible.  Check out our Facebook page for more photos.

Here’s how it went down.  After some instruction on the rowing technique and some other warm-up, we moved into our first workout, which we called 'Face Off'.  Our athletes paired up and progressed through four circuits - rowing, push-ups, jumping alternating lunges, and hollow rocks - with an intense minute at every station for three rounds.

This first workout could have been enough for some people, but these guys saw it as more like a second warm-up for the more exciting second workout, 'Tag Teamin It'.  This is our own version of the game we all played as kids, only it makes your entire body sore.  The class was split up into teams and the final scoreboard put each within 6 points of each other!  

We finished off with a cool down and some stretching.  Then it was t-shirt and feedback time.  The friendly competition aspects of Tuesday's workouts were the highlights and really pushed everyone harder than they normally would.  We're really looking forward to next week when our class happens to be filled with four couples.  Stay tuned to see how we get them to work with, and maybe even against, each other.