Beg for mercy workout

This is the workout breakdown:
10 seconds of rest / 50 seconds of maximum effort
x 15 rounds = 15 minutes of intense interval workout
You will go 3 times through the following exercises in this exact order:
1. Plank Jumps over the Sandbag (or anything that can be used as an obstacle) / My Score: 15 reps, 11 reps, 11 reps
2. Get Up (with Sandbag, dumbbell, kettlebel, or just your own bodyweight) / My Score: 4 reps, 3 reps, 4 reps
3. Elevated Push Up with Knee Tucks / My Score: 9 reps, 8 reps, 8 reps
4. Side Step Up with Sandbag or your own bodyweight – Left Side / My Score : 22 reps, 15 reps, 13 reps
5. Side Step Up – Right Side / My Score: 20 reps, 15 reps, 15 reps


Notice from my records that I was trying to push really hard in the last round. You should push hard right from the beginning instead of saving your energy for later. This is something that I have to work on as well, so let this be our challenge together.

Plank Jumps over the Sandbag

Keep your knees bent throughout this exercise. Start standing on one side of the Sandbag (picture 1), squat down, put your hands on the floor in front of you and jump your feet back into a plank (picture 2). Immediately jump your feet forward towards your hands keeping your hips up (picture 3) and jump sideways over the Sandbag (picture 4). This is one rep. Continue this exercise in this exact order and try to do as many reps as you can.

Get Up with Sandbag

Make sure to keep your arms extended, shoulders back and down away from your ears, abs tight and don’t bend your wrists.

If you are not using the Sandbag, you can try a Prisoner Get Up which is a great bodyweight exercise.

If you are a beginner then don’t hesitate you use your hands to help yourself up.

Elevated Push Ups with Knee Tucks

Put your feet up on a chair or step. You will do one knee tuck from the outside on the left, then on the right and then one push up – this counts as 1 rep. Keep your body tight and in one straight line and don’t drop your hips. You will feel it in your abs so really focus on keeping that area tight. Squeezing your glutes is also very important so be focused.

Don’t get discouraged by this challenging exercise if you are a complete beginner. I couldn’t do a single push up when I started either. If you will work hard and be consistent with your workouts, you will eventually be able to do those elevated push ups as well. It is important to start at your own fitness level with modified exercises that you can actually do with proper form.

Side Step Up with Sandbag

I think that it is totally insane to do this exercise with a heavy sandbag over your shoulder and that’s why I like it so much.

If you don’t have the sandbag you can still get a lot out of this exercise with just your own bodyweight. Just aim for maximum reps – you will feel the burn in your legs.