Workout Routines

The 5 high-intensity hurricane workouts

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

The 5 high-intensity hurricane workouts
Mike Simone
Mike Simone
Duration 30
Exercises 5-7
Equipment Yes

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.

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

Category 1 Do 1-3 rounds

Exercise 1.

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
-- sets
60 sec. reps
0 sec. rest

Exercise 2.

Alternating Shoulder Taps How to
Alternating Shoulder Taps thumbnail
-- sets
60 sec. reps
0 sec. rest

Exercise 3.

Pushup How to
Pushup  thumbnail
-- sets
40 sec. reps
0 sec. rest

Exercise 4.

Mountain Climber You'll need: Medicine Ball How to
Mountain Climber thumbnail
-- sets
40 sec. reps
0 sec. rest

Exercise 5.

Plank You'll need: No Equipment How to
Plank thumbnail
-- sets
40 sec. reps
As needed rest

Category 2 Do 2-3 rounds

Exercise 1.

Dummbbell Flye You'll need: Dumbbells How to
Dumbbell Flye thumbnail
-- sets
12 reps
0 sec. rest

Exercise 2.

Chest Press How to
Chest Press thumbnail
-- sets
12 reps
0 sec. rest
Perform this exercise using a set of dumbbells.

Exercise 3.

Pushup How to
Pushup  thumbnail
-- sets
12 reps
0 sec. rest

Exercise 4.

Reverse Curl You'll need: Barbell How to
Reverse Curl  thumbnail
-- sets
12 reps
0 sec. rest

Exercise 5.

Neutral-Grip Overhead Press You'll need: Barbell How to
Neutral-Grip Overhead Press  thumbnail
-- sets
12 reps
0 sec. rest

Exercise 6.

Bentover Row You'll need: Barbell How to
Bent Over Row  thumbnail
-- sets
12 reps
As needed rest

Category 3 Do 2-3 rounds

Exercise 1.

Jumping Lunge You'll need: No Equipment How to
exercise image placeholder
-- sets
-- reps
0 sec. rest

Exercise 2.

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
-- sets
60 sec. reps
0 sec. rest
Alternate between 4 lunges and 2 tuck jumps for 60 sec.

Exercise 3.

Battle ropes You'll need: Rope Attachment How to
Battle ropes thumbnail
-- sets
45 sec. reps
0 sec. rest

Exercise 4.

Pushup How to
Pushup  thumbnail
-- sets
45 sec. reps
0 sec. rest

Exercise 5.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
-- sets
45 sec. reps
As needed. rest

Category 4 Do 2-3 rounds

Exercise 1.

Burpee to Broad Jump How to
Man Doing a Jumping Burpee thumbnail
-- sets
10 reps
0 sec. rest
Instead of a broad jump, do a tuck jump in this exercise.

Exercise 2.

High knees How to
Backward Sprint thumbnail
-- sets
30 sec. reps
0 sec. rest

Exercise 3.

High Box Jump You'll need: Box How to
High Box Jump thumbnail
-- sets
60 sec. reps
0 sec. rest
Alternate with each leg as you perform the box jump.

Exercise 4.

Dumbbell Lunge You'll need: Dumbbells How to
Dumbbell Lunge thumbnail
-- sets
60 sec. reps
0 sec. rest
Instead of dumbbells, perform this exercise holding a set of kettlebells.

Exercise 5.

Kettlebell Squat You'll need: Kettlebells How to
Kettlebell goblet squat thumbnail
-- sets
60 sec. reps
As needed rest
At the end of each rep, row the kettlebell up to your shoulders.

Category 5 Do 2-3 rounds

Exercise 1.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
-- sets
30 sec. reps
0 sec. rest

Exercise 2.

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
-- sets
30 sec. reps
0 sec. rest

Exercise 3.

Kettlebell Squat You'll need: Kettlebells How to
Kettlebell goblet squat thumbnail
-- sets
30 sec. reps
0 sec. rest

Exercise 4.

Jumping Lunge You'll need: No Equipment How to
exercise image placeholder
-- sets
30 sec. reps
0 sec. rest

Exercise 5.

Hanging Windshield Wiper You'll need: Pullup Bar How to
Hanging windshield wiper thumbnail
-- sets
10 reps
0 sec. rest

Exercise 6.

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
-- sets
10 reps
0 sec. rest

Exercise 7.

Pushup How to
Pushup  thumbnail
-- sets
10 reps
As need rest
Alternate between pushups and pullups for this exercise.
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