Workout: 7 Up!

Time: 45 minutes

Equipment Needed: Dumbbells and a Box/Chair

Warm Up: 5 - 10 minutes

Perform the following exercises for the stated number of reps. Rest as needed. Complete the first set and then move to the second set.

Set #1:

• 7 Hindu Squats

• 14 Tucks (ground)

• 21 Bench Dips

• 28 Renegade Rows with a Push-Up Between Each Row (14 each side)

• 35 Arnold Presses

• 42 One-Legged Bicep Curls

• 49 Floppy Burpees

• ¼ mile Run

Rest 2 - 3 minutes.

Set #2:

• 7 Deck Squats

• 14 V-Sits

• 21 Bench Crunches

• 28 Side Plank tap Downs (28 EACH side)

• 35 Reverse Curls

• 42 Jack Knife (21 each side)

• 49 Box Jumps

• ¼ mile Run

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Kanawa_Studio from Getty Images Signature 

Workout: Only 60!

Time: 45 - 60 minutes

Equipment Needed: A stopwatch and dumbbells

Warm Up: 5 - 10 minutes

Set #1:

Perform each exercise below for 60 seconds each. After each set (3 sets total), perform 2 minutes of Seal Jacks (legs are same as regular jacks, but arms stay at shoulder height and open and close in front of the body - hands will come together for a clap).

• 60 seconds Arm Circle (30 seconds forward, 30 seconds backward)

• 60 seconds Suicide Push-Ups

• 60 seconds Walking with Overhead Alternating Presses with Weights

• 2 minutes of Seal Jacks

• 1 minute Rest

• Repeat from the top for 3 total sets

Rest 2 - 3 minutes

Set #2:

Perform each exercise below for 60 seconds each. After each set (3 sets total), perform 2 minutes of Floor Jacks.

• 60 seconds Windmills (30 seconds each direction)

• 60 seconds Hip Bridges

• 60 seconds Bird Dog

• 2 minutes Floor Jacks

• 1 minute Rest

• Repeat from the top for 3 total sets

Rest 2 - 3 minutes.

Ab Finisher: 

Perform the following 3 exercises for 60 seconds each and for 3 sets. Rest 30 seconds between each set.

• 60 seconds Plank

• 60 seconds Bicycles

• 60 seconds Mountain Climbers

• 30 seconds Rest

• Repeat from the top for 3 total sets

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by strike0 from Getty Images