Workout: Bottoms Up!

Time: 60 minutes

Equipment Needed: A Stopwatch, Dumbbells, and a Partner

Warm Up: 5 - 10 minutes

Starter:

Perform the following 4 exercises for 4 minutes.

• 4 V-Jumps

• 4 Spiderman Plank (each leg)

• 4 Toe Touches

• 4 Prisoner Squats

Rest 2 minutes.

Perform the following exercises for 10 reps each, rest 30 seconds, and repeat for 4 sets total. After completing each set, perform 20 seconds of work followed by 10 seconds of rest for 2 ½ minutes. Then move to the next 4 sets of 10 reps exrcise.

Set #1:

• 10 Reverse Lunges with a Bicep Curl (each leg)

• 10 Lateral Lunges with Lateral Arm Side Raises (each leg)

• 10 Forward Lunges with Overhead Press (each leg)

• 10 Lunge Jumps

• Rest 30 seconds

• Repeat for 4 total sets

Rest 2 - 3 minutes.

Set #2:

• 20 seconds Snow Angels

• Rest 10 seconds

• Repeat for 5 total sets

Rest 2 - 3 minutes.

Set #3:

• 10 Hydrants (each leg)

• 10 Donkey Kicks (each leg)

• 10 Sumo Squats with High Pull

• 10 Frog Jumps

• Rest 30 seconds

• Repeat for 4 total sets

Rest 2 - 3 minutes.

Set #4:

• 20 seconds Wind Sprints

• Rest 10 seconds

• Repeat for 5 total sets

Rest 2 - 3 minutes

Ab Finisher (with a Partner):

Perform the following exercises for 50 reps each.

• 50 Partner Sit-Ups (each person completes 50 reps)

• 50 Partner Leg Throws (each person completes 50 reps)

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by MikeSaran from Getty Images

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