Posted here for those not in the Weight Loss section...(and not interested in weather threads. )
The DHR 500 Special Workout....not for the faint of heart.
First time I did it, it took me about 30 mins. You are supposed to go as fast as you can. By the time I got to the plank up downs I was ready to collapse in a heap. The burpees at the end are murderous.
Must be completed in this order.
50 Vsits (must touch your feet, try to perform with knees straight - can bend knees if you have to)
50 Lunges (Alternating legs, 25 per side)
50 Tricep Dips
50 Sitting Rotations (balance on your bum with your feet in the air, clasp your hands together and touch the floor on each side of you without separating your hands)
50 Jump Squats
50 Plank Up and Downs (start on your forearms, and push up onto your hands as if in the pushup position and then back down again = 1)
50 Reverse Bridges (lie on your back and squeeze your bum and lift up and down)
50 Burpees (chest MUST touch the ground at the bottom, feet MUST come off the ground at the top)