EXICON / CARDIO
Navy Seal Burpee
This is a classic exercise that can be worked into any THANG you might have in mind (or even a warmup or MARY). The Navy Seal burpee (or Seal Burpee) is a standard burpee but on the down you are exec... ...more
Legs ,Arms &Full Body
November 11, 2024•0 min read
Primate Humper O-Rama
This riff on Moneky Humpers never disappoints. It's 3-way monkey humpers...Spider Monkey, Chimp Humpers, Gorilla Humpers Spider Monkey Humpers - Standard Monkey Humpers but with feet together. PAX wil... ...more
Legs
November 11, 2024•1 min read
Elizabeth Warren
Bernie Sanders Indian Run: while PAX are lunge walking backwards in a line, the PAX in front will Bernie backwards to the back of the line. Upon getting to the back of the line, will resume backwards ... ...more
Legs ,Cardio &Routine
November 11, 2024•0 min read
Killer Roos
Perform broad jumps while holding a Cindy (coupon), also known as 'Joey in the Pouch.' ...more
Exicon ,Legs &Coupon
October 18, 2024•0 min read
Triple Pump Squat Jumps
Perform a squat, then rise into a calf raise. Lower back down into the squat position, then come up halfway before returning to the squat position again. Finally, jump up to complete a squat jump. ...more
Exicon ,Legs &Cardio
October 18, 2024•0 min read
Flamingo Merkins
Bend at the waist, fingers touching your toes. Walk your hands out to a plank position while keeping one leg raised in the air. Perform a merkin, then walk your hands back, lowering your leg to the gr... ...more
Exicon ,Legs Arms &Full Body
October 18, 2024•0 min read
Beach Bunnies
Murder Bunnies performed in the sand (ie - a volleyball court, playground area, beach, etc) ...more
Exicon ,Legs Coupon &Full Body
October 18, 2024•0 min read
Bulgarian Split Squat
Use a bench or a partner's back while they hold a plank position. Extend one leg out roughly 24 inches, with the other leg placed on the bench or your partner’s back. Squat down until your knee is nea... ...more
Exicon ,Legs &Coupon
September 19, 2024•0 min read
Lunge Worm
Lunge Walk with each leg, then do an inch worm with two Merkins at the bottom before inching back up. When returning to standing position from the inch worm, repeat the full movement until the destina... ...more
Exicon ,Legs Arms &Full Body
September 16, 2024•0 min read
Earl Fonda
You perform the exercise on a 4 count. First count is the upward motion of the jane fonda, second count is the downward motion, but you suspend your leg without touching the ground. The third count is... ...more
Exicon ,Legs Core &Full Body
September 16, 2024•0 min read
Upper Decker
Best used with sturdy picnic table or stairs. PAX will step up to the tabletop (two steps) when on top perform one air squat and step down. ...more
Exicon ,Legs
September 16, 2024•0 min read
Zombie Walk
A lunge walk over a long distance that causes the PAX to groan and stumble like the Walking Dead. ...more
Exicon ,Legs
June 30, 2024•0 min read
Zig-Zag Hops
Find a beam, log, or other object to jump over. Start on one side and hop over in a zig-zag fashion from one end to the other. ...more
Exicon ,Legs &Full Body
June 30, 2024•0 min read
Zebra Butt-Kicks
The zebra kick is all about the gluteus maximus. From plank, bend your knee to 90 degrees and kick skyward. High reps, imagine your heel busting up the chops of a lioness. ...more
Exicon ,Legs &Core
June 30, 2024•0 min read
Walmart Burpee
The burpee’s discount-store cousin, where the fun is dialed back. Start by dropping into a squat like a normal burpee, but continue all the way down to your back, rolling onto your shoulder blades. Ro... ...more
Exicon ,Legs Arms &Full Body
June 30, 2024•0 min read
V-Up Roll Up
Performed in a 4-count cadence, this exercise is best known from P90X's Ab Ripper. Start by lying flat with your arms extended above your head. Perform a full sit-up and touch your toes. As you return... ...more
Exicon ,Legs &Core
June 30, 2024•0 min read
Star Jack Burpee
A burpee variation that includes a StarJack instead of the jump at the end. The StarJack is performed by jumping and raising your arms and legs out to your sides, so your body forms an 'X' in mid-air. ...more
Exicon ,Legs Arms &Full Body
June 30, 2024•0 min read
Scorpion Dry Dock
A variation of the Carolina Dry Dock where one leg is hoisted in the air, higher than your six. Perform a specified number of reps, then switch legs. ...more
Exicon ,Legs &Arms
June 30, 2024•0 min read
Hillbillies
AKA. Hillbilly Walkers Similar to Imperial Walkers, but in this variation, the knee comes up to the elbow on the same side of the body as the raised knee. ...more
Exicon ,Legs warmup &Full Body
June 30, 2024•0 min read
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