RemixYourHealth Workout Series: The Show Stopper

So two weeks ago I introduced you to the ridiculousness that was “The Shredder” workout. Did you try it? How’d it go? If you made it to the end of the workout then I applaud you – or I would be if I hadn’t used up all of my upper body strength doing this workout. And if you made it to the end without feeling like your heart was about to explode then high five! That workout wasn’t designed for the faint of heart or honestly those with common sense, ha-ha.

However, for those of you that like a challenge or simply are just gluttons for punishment I would like to introduce you to “The Show Stopper.” This workout has a similar concept from the last workout but emphasizes different muscle groups, different methods of cardio, and again — creates a butt-kicking workout. Take it for a spin and let us know how it goes!


What You Need:

A battle rope

A pair of dumbbells

A medicine ball

A 24″ plyometric box, a metal crate, or just something really sturdy that is at least two feet high and not your mother’s coffee table

A kettlebell

A Bosu

A stopwatch or time keeping App


How does it work?

Just like before, the name of the game is speed and form. Your goal is to try to complete the entire workout with the best form possible as fast as you can. Hopefully you have a short-term memory because if you thought the last one was challenging then you are up for a whirlwind of a workout.


The Workout: 


Round 1:

  1. Box Jumps — both feet land flat on the box   (20 Reps)
  2. Dumbbell Push-Ups to Alternating Single-Arm Row (key here is to not let your hips pivot during the row)          (15 Reps)
  3. Feet Together, Straight Leg Sit-Ups         (20 Reps)

Do all three exercises in a row and then repeat for a total of 3 Sets.

Box JumpsPushup Row







Round 2: 

  1. Burpees  (15 Reps)
  2. Kettlebell Front Swings   (20 Reps)
  3. Dead Bug  (15 Reps)

Do all three exercises in a row and then repeat for a total of 3 Sets.



KettlebellDead Bug







Round 3:

  1. Unilateral Battle Rope Waves   (20 Reps – each arm)
  2. Bosu Pushup Hop {This is a standard pushup with a Bosu followed by an explosive row and back into a pushup}      (10 Reps)
  3. Lateral Medicine Ball Toss    (15 Reps)

Do all three exercises in a row and then repeat for a total of 3 Sets.


Battle RopesBosu

Medicine Ball









  • Once you start your first exercise the clock is running. Pacing is key. Don’t burn yourself out in the first round because doing burpees exhausted is miserable and sometimes causes side effects such as face planting.
  • Above anything else form is key. If you can’t do the work with good form then you are sacrificing gains. If you need to slow down and nail the form do so and pick up speed the next time you do the workout.
  • Have water, something to sit on if need be, and maybe even a trash can nearby 🙂
  • If you feel lightheaded or dizzy sit down immediately. If you have the option lie down with your feet resting above your head and heart.



30+ minutes — We’ve got some work to do

25-29 minutes — Not too shabby

20 – 24 minutes – Turn down for what?!

15 – 19 minutes — You’re a monster…

10 – 14 minutes – You know, it’s just my warm-up


For the record I did it in 21 minutes and 3 seconds.

Try it out and let us know how it goes! Comment below and share with your friends. The question is, will you survive the Show Stopper?!



The contents of the RemixYourHealth Blog, such as text, graphics, workouts, images, and other material contained on the RemixYourHealth Blog (“Content”) are for informational purposes only.

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before you start a workout regimen. Never disregard professional medical advice or delay in seeking it because of something you have read on the RemixYourHealth Site!  If you think you may have a medical emergency, call your doctor or 911 immediately.

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