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: Rocky Road Challenge
Time: 45 minutes
Equipment Needed: Weights / Bands
Warm Up and Stretch: 5 - 10 minutes
Challenge:
Complete 2 Rounds of the following challenge in your best time possible (with perfect form). Modify as necessary. Make sure to record your time for future challenges.
30 Dips
25 Box Jumps (or double unders)
30 Sit-Ups
25m Bear Crawl
200m Sprint
25 Spiderman Plank (25 of each side)
30 Bicep Curls
25 Side Plank with a Dip (25 on each side)
30 Regular Burpees
200m Sprint
Walk ¼ mile with water for recovery.
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by Javier Sanchez Mingorance
Workout: Multiple Madness (Challenge)
Time: 45 minutes
Equipment Needed: Step and Chair/Bench
Warm Up: 5-10 minutes
Challenge:
This one is advanced and is NOT suitable for everyone but can be modified for beginners. Complete the following Challenge at one time in your best time possible (with perfect form).
¼ mile (½ of it forwards, and ½ of it backwards)
7 Inchworms
14 Dips
21 Box Jumps (or 21 Step-Ups on each side)
28 Double Unders (or 100 regulars)
21 Box Jumps (or 21 Step-Ups on each side)
14 Dips
7 Inchworms
¾ mile Run (Forwards)
7 Inchworms
14 Dips
21 Box Jumps (or 21 Step-Ups on each side)
28 Double Unders (or 100 regulars)
21 Box Jumps (or 21 Step-Ups on each side)
14 Dips
7 Inchworms
¼ mile (½ of it forwards, and ½ of it backwards)
Rest as Needed
Cash Out:
Perform 2 sets of the following exercises.
30 Abduction on EACH Side
30 Fire Hydrants on EACH Side
Cool Down and Stretch: 5-10 minutes
Photo Credit: Canva by Boggy
Workout: Quarter Conditioning Challenge
Time: 30-45 minutes
Equipment Needed: Step or Box
Warm Up: 5 - 10 minutes
Complete 4 Sets: Try to do it in your best time with minimal rest.
25 Box Jumps OR 25 Step-Ups per Side OR 50 Touches
25 Sumo-Deadlift High Pulls
25 Pike Push-Ups
25 Hollow Rock OR 25 Modified V-Ups
¼ mile Run OR ⅛ mile Walk
Cool Down and Stretch: 5 - 10 minutes
***If you are unsure of how to properly perform the Hollow Rock, check out this video: http://www.youtube.com/watch?v=WxMtbEQFpnw
Photo Credit: Canva by Jacob Lund