Workout: Odd & Even Minutes

Time: 45 - 60 minutes

Equipment Needed: Stopwatch and a Chair / Bench

Warm Up: 5 - 10 minutes

Perform the following 10-minute sets (includes 15 seconds for transition between sets), each having 2 exercises to alternate between. Odd minutes the first exercise and even minutes the second exercise. Allow 1 - 2 minutes rest between each 10 minute set. Rest if needed.

Set #1:

1. Burpees

2. Reverse Lunge to Front Lunge (alternating legs)

Example:

• 60 seconds Burpees

• 15 seconds Rest

• 60 seconds Reverse Lunge to Front Lunge (right leg)

• 15 seconds Rest

• 60 seconds Burpees

• 15 seconds Rest

• 60 seconds Reverse Lunge to Front Lunge (left leg)

• 15 seconds Rest

• Repeat

Rest 2 minutes between each set.

Set #2:

1. Butt Kick

2. Bench Dips

(continue in the same format as above for the rest of the sets)

Set #3:

1. Snow Angels

2. Alternating Lateral Side Lunges

Set #4:

1. Lateral Tap Downs

2. Plank

Set #5:

1. Spiderman Plank

2. Squats

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Antonio_Diaz from Getty Images 

Workout: Combo Climb!!!!

Time: 45 - 60 minutes

Equipment Needed: White board or paper, weights suggested

Warm Up: 5 - 10 minutes

Stations:

Perform the first exercise for one rep and then the second exercise for one rep which counts as 1 full rep. Set up two cones/markers 200 feet apart for the run and shoulder exercises of this workout. Complete 4 stations performing 4 rounds (this will take up most of the time).

• 1st Station - Bench Sit to Step-Up on Bench (each leg)

• 2nd Station - Bicycles to Double Crunch

• 3rd Station - Triceps Bench / Chair Dips to Bicep Curl (if no weights for bicep curls - do push-ups instead)

• 4th Station - Deck Squat (modify - pullover sit-up with their weights) to Floppy Burpee

• 5th Station - Squat with an Overhead Press to a Jump Squat

1st Round:

Perform 10 reps total for each exercise at each station and then walk from cone-to-cone with shoulder press hold.

2nd Round:

Perform 15 reps total for each exercise at each station and then run cone-to-cone twice.

3rd Round:

Perform 20 reps total for each exercise at each station and then walk from cone-to-cone with alternating shoulder presses.

4th Round:

Perform 25 reps total for each exercise at each station and then run cone-to-cone twice.

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Helgy

Workout: Sprints & More Fun…

Time: 45 - 60 minutes

Equipment Needed: Stopwatch and Cones / Markers

Warm Up: 5 - 10 minutes (VERY WELL! You don’t want to pull any muscles during the sprints!)

¼ mile Easy Run to Warm the Legs

Sprints: 10 minutes

Set up 2 cones about 50 meters apart. Sprint as fast as you can to each cone at EVERY 1 minute interval. The faster you sprint, the more recovery time you have in between sprints.

Rest as Needed.

Circuit #1:

Perform 60 seconds of each of the following exercises followed by 60 seconds of rest. Then complete 45 seconds of each exercise, followed by 45 seconds of rest. Then complete 30 seconds of each exercise, followed by 30 seconds of rest. Then complete 15 seconds of each exercise, followed by 15 seconds of rest.

• Grouchos - 4 forward and 4 backward - trying not to stand for the duration of the time

• Mountain Climbers

• Spiderman Push-Ups

• Bicycle Crunches - without upper body movement, just move the legs, keeping the hands under hips

• Rest

Rest as needed.

¼ mile Recovery Run.

Circuit #2:

Complete 3 rounds of the following exercises.

• 30 seconds Side Plank - left

• 30 seconds Lying Triceps Extension - stay in the side plank position, drop the right arm down

• 30 seconds Side Plank - right

• 30 seconds Lying Triceps Extension - stay in the side plank position, drop the left arm down

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Urbazon from Getty Images Signature

Workout: The BIG Sneak!

Time: 45 - 60 minutes

Equipment Needed: None

Warm Up: 5 - 10 minutes

Perform each exercise for all the desired reps below. Don’t move onto the next exercise until you finish the complete number of reps from the prior exercise. Rest as needed. Ex: 25 Burpees, 25 Lunges, 25 Frog Jumps, and so on until you complete 25 Spiderman Planks. Then start over at 20 reps for each exercise, and so on until you have completed 5 reps of each exercise. 

Reps in Each Round:

• 25 Reps

• 20 Reps

• 15 Reps

• 10 Reps

• 5 Reps

Exercises:

1. Burpees

2. Lunges - left leg

3. Frog Jumps

4. Lunges - right leg

5. Jack Knife - left leg straight in the air

6. Cross-Over Mountain Climbers

7. Jack Knife - right leg straight in the air

8. Tricep Push-Ups

9. Snow Angels

10. Spiderman Planks

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Karl Solano from Pexels 

Workout: Total Body Metabolic Booster

Time: 45 - 60 minutes

Equipment Needed: A Bench / Chair, Stopwatch, a Jump Rope, and a Partner (optional)

Warm Up: 5 - 10 minutes

Timed: 10 minutes

Complete as many rounds as possible of the following, HOWEVER, at EVERY 1 minute interval, no matter where you are in the circuit, stop and complete 2 floppy burpees. Then resume where you left off. This one is FUN!

• 7 - 3” Lunges - 7 per side

• 7 Push-Ups

• 7 Full Sit-Ups

Circuit:

Complete 3 rounds of the following. Perform each exercise for 30 seconds. Add additional rest IF NEEDED after each completed round. Minimal rest between each exercise (except where designated).

• 1-Legged Pistol Squats (over a bench for modification) - left leg

• 1-Legged Pistol Squats (over a bench for modification) - right leg

• Dips (bench or chair)

• Jump Rope (or jumping jacks)

• 30 seconds Rest

Rest 2 - 4 minutes

Tabata Time: 

Complete 8 sets (or 4 minutes total) for each Tabata. Ex: 20 seconds bicycle crunches 10 seconds rest, 20 seconds reverse crunches, 10 seconds rest, 20 seconds bicycle crunches, 10 seconds rest, etc… Complete the entire 4 minutes of Tabata 1 before going onto Tabata 2.

• Tabata #1: Bicycle Crunches vs Reverse Crunches

• Tabata #2: Flutter Kicks vs Bench Crunches

Rest as Needed.

¼ - ½ mile Recovery Run.

Partner Core Workout:

Each person should complete 1 - 2 rounds of the following exercises. Modify as necessary if you do not have a workout partner.

• 45 seconds Partner Leg Throws

• 45 seconds Partner Sit-Ups & Push-Downs

• 45 seconds Partner Crunches (with leg pull)

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by RossHelen 

Workout: Killer Core Camp

Time: 45 - 60 minutes

Equipment Needed: A Stopwatch

Warm Up: 5 - 10 minutes

Circuit #1:

Each exercise is to be performed for 30 - 60 seconds. Allow 30 - 60 seconds between each exercise. 

• Alternating Lateral Lunges

• Full Sit-Ups (or crunches)

• Cross-Over Mountain Climbers

• Inchworms

• Sea Turtles (or superman hold)

• Giant Flutter Kicks

Rest 2 - 4 minutes.

Circuit #2:

Each exercise is to be performed for 30 - 60 seconds. Allow 30 - 60 seconds between each exercise.

• Modified V-Ups (alternating)

• Bicycle Crunches

• Regular Burpees

• Alternating Bird-Dog

• Reverse Crunches

• Tuck Jumps (standing) or High Knees or Alternating Front Kicks

Rest 2 - 4 minutes.

Finisher:

Perform the following exercises.

• 30 seconds Body Saw Plank

• 30 seconds Side Plank - left

• 30 seconds Body Saw Plank

• 30 seconds Side Plank - right

• 30 seconds Plank

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Koldunov from Getty Images 

Workout: Mini-Challenge & Tabata Time!

Time: 45 - 60 minutes

Equipment Needed: A Stopwatch

Warm Up: 5 - 10 minutes

Timed Round: 10 Minutes

Repeat as many rounds as possible of the following exercises. Rest only when necessary and keep track of your total rounds. Repeat this workout again in the future to track progress.

• 8 Push-Ups - modified or regular

• 8 Reverse Lunges - each side

• 8 Floppy Burpees - use regular burpees as a modification

Rest 3 - 5 minutes.

Tabatas:

Each Tabata needs to be completed for 8 sets (or 4 minutes total). For example: 20 seconds of squats, 10 seconds rest, 20 seconds mountain climbers, 10 seconds rest, 20 seconds squats, 10 seconds rest, etc… until you reach 4 minutes (8 sets) total. Allow 2 - 4 m minutes rest after each numbered Tabata.

Tabata #1

• Squats

• Mountain Climbers

Tabata #2

• Bicycle Crunches

• V-Jumps

Ladder:

Perform 8 reps of each exercise, then 7 reps each, then 6 reps and so on until they reach 1 rep of each exercise. As fast as possible with proper form. Rest 1 - 3 minutes when done. 

• Inchworms

• Standing Tuck Jumps

Glutes:

Complete 1 - 2 sets of the following exercises. Allow 45 seconds rest between sets. 

• Abduction - 30 seconds full range of motion & 30 seconds top half of the range of motion - left leg

• Abduction - 30 seconds full range of motion & 30 seconds top half of the range of motion - right leg

• 45 seconds Fire Hydrants - left side

• 45 seconds Fire Hydrants - right side

Core:

Complete 2 - 3 sets of the following exercises.

• 30 seconds Jack-Knife Crunches - left leg straight

• 30 seconds Jack-Knife Crunches - right leg straight

• 30 seconds Rest

• 30 seconds Reverse Crunches

• 30 seconds Plank

• 30 seconds Rest

• 30 seconds Quadruped - left

• 30 seconds Quadruped - right

• 60 seconds Rest

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by instaphotos

Workout: Deck of Cards Craze!

Time: 45 - 60 minutes

Equipment Needed: A Deck of Cards and a Stopwatch

Warm Up: 5 - 10 minutes

Below you will see the exercises attached to each card. Perform the exercise as you flip each card. Cards 2 - 9 are categorized by their suit and represent how many reps to do of that exercise. The face cards and jokers are based on the exercise stated below and should be performed for 60 seconds each when selected. Rest as needed:

Suits:

• Hearts - Burpees

• Diamonds - Push-Ups

• Spades - Hindu Squats

• Clubs - Russian Twists

Face Cards:

• Jacks - 60 seconds Jump Squats

• Queens - 60 seconds Mountain Climbers

• Kings - 60 seconds Body Saw Plank

• Aces - 60 seconds Floor Jacks (V-Jumps)

• Jokers - 60 seconds Superman Hold

Example:

• Flip an 8 of Hearts - 8 Burpees

• Flip a Jack of Spades - 60 seconds Jump Squats

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by MART PRODUCTION from Pexels

Workout: Beach Ready Belly!

Time: 45 - 60 minutes

Equipment Needed: Stopwatch

Warm Up: 5 - 10 minutes

Timed Circuits:

Perform as many rounds as possible of the following exercises with limited rest until the 5 minutes is over. Rest 2 - 3 minutes and then move to the next 5 minute timed circuit. After you complete the two circuits one time each, repeat the two circuits again.

Circuit #1: (5 minutes)

• 8 Frog Jumps

• 8 Snow Angels

• 8 Suicide Tap Downs

• 8 Butt Kicks

Rest 2 - 3 minutes.

Circuit #2: (5 minutes)

• 8 Suicide Push-Ups

• 8 Side Plank Tap Downs - left side

• 8 Side Plank Tap Downs - right side

• 8 Standing Tuck Jumps

Rest 2 - 3 minutes and then repeat the 2 circuits again. 

Sprints:

Set up 2 cones about 50 feet apart. Sprint down to and back. Rest 5-10 seconds. And then sprint again. Repeat for 2 - 4 minutes total time.

Sit Ups:

Complete 50 sit ups in any number of sets until you have completed 50.

Core Finisher:

Complete 2 - 4 sets of the following exercises.

• 30 seconds Plank

• 10 seconds Recovery 

• 30 Bicycle Crunches

• 10 seconds Recovery

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by gradyreese from Getty Images Signature 

Workout: Body Weight Circuit & Game

Time: 45 - 60 minutes

Equipment Needed: Cones / Markers and a Stopwatch

Warm Up: 5 - 10 minutes

Circuit #1:

Complete 2 - 3 sets of the following exercises. Allow 2 minutes rest between each set.

• 30 - 45 seconds Alternating Reverse Lunges

• 30 - 45 seconds Push-Ups

• 30 - 45 seconds Knees-to-Elbows

• 30 - 45 seconds Prisoner Squats

• 30 - 45 seconds V-Jumps

Circuit #2:

Use 2 cones / markers to mark off a start and end point about 50 feet apart. Allow 2 - 5 minutes rest after the last sprints have been completed and then REPEAT ONE MORE TIME.

• Walking Lunges to Cone and Sprint Back

• Bear Crawl to Cone and Sprint Back

• Grouchos Forward to Cone and Grouchos Backwards Back

• Side Shuffle Left Side to Cone and Right Side Back 

• Grapevine Karaoke Face the Left Going Down and Right Going Back

• Sprint Down and Back

Rest 2 - 5 minutes

Circuit #2:

Use 2 cones / markers to mark off a start and end point about 40 - 50 feet apart. Complete each exercise down and back for 1 round total.

• Bear Crawl

• Bounding (skip with high knees)

• Grapevine / Karaoke

• Back Pedal Sprint

Rest 2 - 4 minutes.

Finisher:

Complete 1 - 2 sets of the following exercises. Allow 1 - 2 minutes rest between sets if performing 2 sets.

• 30 seconds Body Saw Plank

• 30 seconds Straight Arm Plank

• 30 seconds Side Plank - left

• 30 seconds Side Plank - right

• 30 seconds Plank

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by fizkes from Getty Images Pro