Burpees (and other stuff I barely remember).

We spent Saturday moving a house full of furniture. It was a fine workout - and left our biceps with some serious soreness. (Clearly need more exercise).

I set this one up to avoid biceps, but to hurt otherwise. It worked.

42 Burpees in 7 minutes. Ouch.
The 12 sets of abs, nearly non-stop, led to some nice cramps.
I actually almost gave out on the run.
I loved it.

Monday's Workout

Warmup
Squats x 10
Pushups x 10

Full-Body
Burpees x 6
- every minute for 7 minutes

Abs
Four circuits of:
Plank x 30 secs
Russian Twists x 20 @ 15#
Long Crunches x 20 (on Bosu Ball)

Escape
Run x 440 yds @ 7.5 mph (2:30)

Just sat still for a little while.