NOTE: This workout will work for any television show :)
I blame two people for my addiction to the ridiculous television show "Revenge." They know who they are. The
show is an hour long... or 44 minutes long sans-commercials. If you're
watching it on ABC's website, you're probably running at about 50
minutes with the random commercials and occasional heart-attack-inducing
"Buffering 66%" message. Instead of sitting on your hiney the whole
time, use the time to get in a good workout!
Each time the show comes on, complete 2 minutes of specified cardio exercises at medium-high intensity. Then, rest for 30 seconds before completing the last exercise until the commercial break begins.
The moment the commercial break begins, complete the specified number of reps of the high intensity exercise, then rest (or grab water) until the show returns and your next segment begins!
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Tips:
- What are Frog Jumps? Jumping forward and backward in a squat position.
- What are Burpees? Suicide Jumps (or google it).
- Don't have a timer? Count to 60.
- Go through each segment twice before moving on to the next segment.
- If you're impatient like me and will be watching without commercials, complete your commercial exercise and then rest for 1 minute.
- If you'll be fast forwarding through commercials, wait to fast forward until after you've completed your commercial exercise (Burpees or Switch Kicks). By doing it this way, you'll be going straight from medium to high intensity workouts instead of taking a rest before your high intensity commercial workout. This will keep your high intensity exercises more challenging.
- If you reach the end of the workout before the show ends, relax and enjoy the ending!
Want the text version?...
Segment 1 (Run through 2x):
When the episode returns:
1 minute Jump Rope
(Medium-high intensity)
1 minute High Knees
(Medium-high intensity)
30 second rest
Jumping Jacks until commercial break begins
(Medium intensity)
As soon as commercial break begins:
50 Burpees, then rest (or grab water) until show returns
(High intensity)
**Repeat Segment 1 when show returns**
Segment 2 (Run through 2x):
When the episode returns:
1 minute Lunges (left leg)
(Medium-high intensity)
1 minute Lunges (right leg)
(Medium-high intensity)
30 second rest
Hold a squat until commercial break begins
(Medium intensity)
As soon as commercial break begins:
50 Burpees, then rest (or grab water) until show returns
(High intensity)
Segment 3 (Run through 2x):
When the episode returns:
1 minute Frog Jumps (jumping forward and backward in a squat position)
(Medium-high intensity)
1 minute Jumping Jacks
(Medium-high intensity)
30 second rest
Jump Rope until commercial break begins
(Medium intensity)
As soon as the commercial break begins:
100 Switch Kicks (50 each leg), then rest (or grab water) until show returns
(High intensity)
