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The 5 high-intensity hurricane workouts

Put your fitness to the test with a category 1, 2, 3, 4, or 5.

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The 5 high-intensity hurricane workouts
Mike Simone
The 5 high-intensity hurricane workouts
Mike Simone

Strong hurricanes require a healthly environment and the right atmospheric nutrients. Not much different than the human body: We need a healthy dose of daily workouts, plus the right foods to fuel up.

June 1 marks the official start of the Atlantic hurricane season. Tropical systems begin to come to life in the Gulf of Mexico, the Carribean, and in the eastern Atlantic off the Cape Verde islands. Some fizzle out, and others grow.

The following “hurricane workouts” were designed by holistic trainer Joe Rodonis (@JoeRodonis) to test your strength and conditioning based on your fitness level.

How it works

A category one hurricane workout is best for beginners, a five is a nice test for advanced athletes, and a three is a nice intermediate challenge.

Directions

You can use one of these workouts as a finisher to your regular routine, or as a supplemental routine for a quick sweat. Aim to improve your time and efficiency with each week of attempting the workout.

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Apparel
Tops and bottoms by 2(X)IST
Footwear by New Balance

Routine

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Category 1

Do 1-3 rounds

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Walking Lunge

Equipment
Dumbbells
Sets
--
Reps
60 sec.
Rest
0 sec.
Exercise 2 of 5

Alternating Shoulder Taps

Equipment
Sets
--
Reps
60 sec.
Rest
0 sec.
Exercise 3 of 5

Pushup

Equipment
Sets
--
Reps
40 sec.
Rest
0 sec.
How to
Exercise 4 of 5

Mountain Climber

Equipment
Medicine Ball
Sets
--
Reps
40 sec.
Rest
0 sec.
Exercise 5 of 5

Plank

Equipment
No Equipment
Sets
--
Reps
40 sec.
Rest
As needed

Category 2

Do 2-3 rounds

Exercise
Equipment
Sets
Reps
Rest
Exercise 6 of 5

Dumbbell Flye

Equipment
Dumbbells
Sets
--
Reps
12
Rest
0 sec.
Exercise 7 of 5

Chest Press

Equipment
Sets
--
Reps
12
Rest
0 sec.
Perform this exercise using a set of dumbbells.
Exercise 9 of 5

Reverse Curl

Equipment
Barbell
Sets
--
Reps
12
Rest
0 sec.
Exercise 10 of 5

Neutral-Grip Overhead Press

Equipment
Barbell
Sets
--
Reps
12
Rest
0 sec.
Exercise 11 of 5

Bentover Row

Equipment
Barbell
Sets
--
Reps
12
Rest
As needed

Category 3

Do 2-3 rounds

Exercise
Equipment
Sets
Reps
Rest
Exercise 12 of 5

Jumping Lunge

Equipment
No Equipment
Sets
--
Reps
--
Rest
0 sec.
Exercise 13 of 5

Walking Lunge

Equipment
Dumbbells
Sets
--
Reps
60 sec.
Rest
0 sec.
Alternate between 4 lunges and 2 tuck jumps for 60 sec.
Exercise 14 of 5

Battle ropes

Equipment
Rope Attachment
Sets
--
Reps
45 sec.
Rest
0 sec.
Exercise 15 of 5

Pushup

Equipment
Sets
--
Reps
45 sec.
Rest
0 sec.
How to
Exercise 16 of 5

Jump Squat

Equipment
No Equipment
Sets
--
Reps
45 sec.
Rest
As needed.

Category 4

Do 2-3 rounds

Exercise
Equipment
Sets
Reps
Rest
Exercise 17 of 5

Burpee to Broad Jump

Equipment
Sets
--
Reps
10
Rest
0 sec.
Instead of a broad jump, do a tuck jump in this exercise.
Exercise 18 of 5

High knees

Equipment
Sets
--
Reps
30 sec.
Rest
0 sec.
Exercise 19 of 5

High Box Jump

Equipment
Box
Sets
--
Reps
60 sec.
Rest
0 sec.
Alternate with each leg as you perform the box jump.
Exercise 20 of 5

Dumbbell Lunge

Equipment
Dumbbells
Sets
--
Reps
60 sec.
Rest
0 sec.
Instead of dumbbells, perform this exercise holding a set of kettlebells.
Exercise 21 of 5

Kettlebell Squat

Equipment
Kettlebells
Sets
--
Reps
60 sec.
Rest
As needed
At the end of each rep, row the kettlebell up to your shoulders.

Category 5

Do 2-3 rounds

Exercise
Equipment
Sets
Reps
Rest
Exercise 22 of 5

Jump Squat

Equipment
No Equipment
Sets
--
Reps
30 sec.
Rest
0 sec.
Exercise 23 of 5

Kettlebell Swing

Equipment
Kettlebells
Sets
--
Reps
30 sec.
Rest
0 sec.
Exercise 24 of 5

Kettlebell Squat

Equipment
Kettlebells
Sets
--
Reps
30 sec.
Rest
0 sec.
Exercise 25 of 5

Jumping Lunge

Equipment
No Equipment
Sets
--
Reps
30 sec.
Rest
0 sec.
Exercise 26 of 5

Hanging Windshield Wiper

Equipment
Pullup Bar
Sets
--
Reps
10
Rest
0 sec.
Exercise 27 of 5

Hanging Leg Raise

Equipment
Pullup Bar
Sets
--
Reps
10
Rest
0 sec.
Exercise 28 of 5

Pushup

Equipment
Sets
--
Reps
10
Rest
As need
How to
Alternate between pushups and pullups for this exercise.
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