For my 45th birthday yesterday, I decided to make up and do this craziness. It took me 2.5 hours but was so much fun. t’s 45 exercises with 45 reps each (some for 45 seconds). Unfortunately, I do not believe this will take 45 minutes to finish so carve out a block of time.
Do all sets and reps of each exercise before moving onto the next exercise.
Split resistance into sets of 10-15 reps with 60-90 seconds rest between each set. Use a weight that burns starting with the third to last rep.
Try to do abs/core reps all at once where possible or split reps into two sets and rest 45-60 seconds in between.
Only split burpees, tuck jumps, and plank to frog into sets (no more than 4 sets each) if needed with ample rest between each set. All other cardio exercises should be performed in full with no rest if possible. If you are unsure of what an exercise is, ask me in the comments or PM me and I will describe it. if there’s an exercise you can’t do yet, or because of injury, let me know and I’ll give you a substitute exercise.
As a disclaimer, I will not take responsibility if you injure yourself or die doing this. But I will take credit if you feel awesome afterwards!