Rumble Monkeys

Welcome to the Rumble Monkeys page where we will post links to the weekly workouts. Be sure to read the instructions carefully before jumping in. And, as always, email any questions you might have to michael@fitnessgurunyc.com!

 

Enjoy!!

 

Week 9

This one is pretty easy. There is no download necessary. It’s called a Burpee Challenge. Set your timer for five minutes. Now, think of how many burpees you would consider challenging in about 30-45 seconds. Beginners usually start with 5-10, Intermediates with 10-15, and Advanced with 15-20.Now start the timer. In the first minute, do that number of burpees. In the second minute, do that number again. Third minute, same number and fourth minute same number. In the fifth minute, just keep doing burpees until time runs out.

The amount of time that you have to rest is the amount of time between the last burpee of your set and the start of the next minute. There is nothing wrong if you want to start with a very conservative number, just to get a sense of what it feels like. But once you have that understanding, use it as an opportunity to challenge yourself. You can use this as a touchstone that you come back to once a week to see how you are progressing. As you get stronger, your goal number will get higher.

Go rock it!

 

Week 8

20/10/5 (click here): Here are 10 Exercises. Perform 20 reps of each and time yourself!
This is the third edition and it’s pretty intense. Pace yourself and take your time the first time around.
Beginner: 1 set of all 10

Intermediate: 3 sets of all 10

Advanced: 5 sets of all 10

 

Week 7

Pyramid: Spring Edition (click here)
Here’s a Pyramid for springtime to help get your burn on. Follow the instructions and give it a try. Ideally, you are working for your best time. But make sure you pay attention to form! Good luck and rock on!
Week 6

20/10/5 (click here): Here are 10 Exercises. Perform 20 reps of each and time yourself!

Beginner: 1 set of all 10

Intermediate: 3 sets of all 10

Advanced: 5 sets of all 10
Week 5

Pyramid: Step Edition (click here)
Here’s a Pyramid based entirely on the Reebok aerobic step– that’s all you’ll need. Follow the instructions and give it a try. Ideally, you are working for your best time. But make sure you pay attention to form! Good luck and rock on!

 

Week 4
Boot Camp Cross Training (click here):
Here’s a tough cross-training combination from our 6am Boot Camp series. Complete Set 1 three times, then proceed to the Interlude and complete once. Then Set 2 three times, and Interlude once. Finally, Set 3 three times and the interlude one last time. Then you are cooked.

 

Week 3
The Tabata (click here):
A tough four minutes but well worth it! Make sure you warm up thoroughly beforehand and stop if you feel dizzy or nauseous. But aside from that, have fun!

 

Week  2

The Guru’s Pyramid (click here): This routine is 5 exercises that are layered on top of each other, with only 30 seconds rest between each set. Go for time and post your results.

Beginner: 10 reps each

Intermediate: 15 reps each

Advanced: 20 reps each

 

Week 1

20/10/5 (click here): Here are 10 Exercises. Perform 20 reps of each and time yourself!

Beginner: 1 set of all 10

Intermediate: 3 sets of all 10

Advanced: 5 sets of all 10

Go!