Workout: Double Ladder

Time: 45 - 60 minutes

Equipment Needed: Weight & Box/Curb & a Jump Rope (optional)

Warm Up: 5 - 10 minutes

Perform the 2 stated exercises in each set from 10 reps down to 1 rep. Perform the 1st exercise for 10 reps and then follow with the 2nd exercise for 10 reps, then 1st exercise for 9 reps and then 2nd exercise for 9 reps and continue all the way down to 1 rep each.

After you complete EACH set of exercises, perform 25 Jump Ropes before moving onto the next set.

Rest as needed.

Set #1:

• Dumbbell Swings

• Coffin

25 Jump Ropes

Example:

• 10 Dumbbell Swings

• 10 Coffin

• 9 Dumbbell Swings

• 9 Coffin

• etc…

• After you complete all the way down to 1 rep each, perform 25 jump ropes.

Set #2:

• Step-Up with Glute Kickback

• Box/Curb Jumps

25 Jump Ropes

Set #3:

• Sumo Squat with Alternating Leg Lifts

• Burpees with a Push-Up

25 Jump Ropes

Set #4:

• Bicep Curl into Overhead Triceps Extension

• Floor Jacks

25 Jump Ropes

Set #5:

• Spiderman

• Jack Knife (both legs count as 1)

25 Jump Ropes

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Nastasic from Getty Images Signature

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: 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: Twisted Pyramid!

Time: 45 minutes

Equipment Needed: Dumbbells, Box/Chair, and a Jump Rope (optional)

Warm Up: 5 - 10 minutes

Timed Set:

Perform the following exercises through once for a time. Rest 2 - 3 minutes and then repeat. Try to beat your first time.

• 25 Jump Squats

• 25 Push-Ups

• 25 Full Sit-Ups

• 25 Burpees

• ¼ mile Run

• Rest 2 -3 minutes

• Repeat

Twisted Pyramid Set:

Perform the following exercises for 8 reps each, then move to 7 reps each, then 6, all the way down to 1. Rest as needed. After you complete it down, rest 2 - 3 minutes, then climb back up. 1 rep of each, 2 reps of each, etc up to 8.

• BW Squat

• Front Lunges (each leg)

• Box Jumps

• Bent-Over Rows

• Skull Crushers

• Floor Jacks

• Spiderman Plan (each leg)

Finisher:

• 100 Jump Ropes (single or double under)

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by David Pereiras

Workout: Agility and Other Goodness…

Time: 45 - 60 minutes

Equipment Needed: Cones/Markers and a Stopwatch

Warm Up: 5 - 10 minutes

Timed:

Complete as many cycles through as possible in 10 minutes.

• 10 Double-Unders (each attempt counts as a rep if you are unable to perform this skill)

• 10 Deck Squats or Deck Squat Attempts (or Sumo-Deadlift high-pulls if you don’t want to perform deck squats)

• 10 Arm Presses (10 on each side)

Rest 3 minutes.

Circuit:

Complete 3 rounds of the following exercises. Perform each exercise for 30 seconds. 1 minute rest after each round. Minimal rest between exercises.

• Pike Push-Ups

• Russian Twists

• Wipers

• Swings or Mountain Climbers

Rest 2 - 3 minutes.

Cones / Markers:

Set up around 50 feet apart. Start each exercise at one cone and finish it at the other.

• Groucho (forward) to cone and jog back

• Grouch (backward) to cone and jog back

• Shuffle (face left) to cone and jog back

• Shuffle (face right) to cone and jog back

• Grapevine (face left) to cone and jog back

• Grapevine (face right) to cone and jog back

• Bear Crawl down and jog back

• Backwards Jog down and jog back

• Sprint down AND Sprint back

Rest 2 - 3 minutes.

Core:

Complete 1 - 2 sets.

• 45 seconds alternating quadruped

• 30 - 45 seconds of Reverse Crunches

• 30 - 45 seconds of Oblique Crunches (left)

• 30 - 45 seconds of Oblique Crunches (right)

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by torwai from Getty Images

Workout: So What If We’re Square?

Time: 45 - 60 minutes

Equipment Needed: A stopwatch and cones/markers

Warm Up: 5 - 10 minutes

Timed:

Complete as many cycles through as possible in 10 minutes.

• 10 Modified V-Ups

• 8 Floppy Burpees

• 6 Inchworms

1 - 3 minutes Rest

Squares:

Set up square with each side about 30 feet apart from each other.

Perform the following exercises around the ENTIRE square… BUT make sure to complete 5 sit-ups at EACH corner before moving on.

• Groucho ½ forward and ½ backwards

• Shuffle (½ face left and ½ face right)

• Grapevine (½ face left and ½ face right)

• Quick feet! (pretend you are on hot coals)

• Sprint

1 - 3 minutes Rest

• High Knees

• Butt Kicks

• Skipping with High Knees (bounding)

• Jog Backwards

• Bear Crawl

• Sprint

1 - 3 minutes Rest

Core: 

Complete 2 sets.

• 45 sec Plank

• 45 sec Alternating Quadruped

• 30 - 45 seconds of Reverse Crunches

• 30 - 45 seconds of Scissor Kicks

• 30 - 45 seconds of Spiderman Plank

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Zdyma4 from Getty Images

Workout: Tabata Time… Then It’s All Going Down!

Time: 45 - 60 minutes

Equipment Needed: A stopwatch, dumbbells, and a bench/chair.

Warm Up: 5 - 10 minutes

Tabatas:

Tabata exercises need to be complete 20 seconds on, 10 seconds off for 2 minutes (not 4 minutes).

Example: for the 1st Tabata: 20 seconds reverse lunges (left leg), 10 seconds rest, 20 seconds revers lunges (right), 10 seconds rest, 20 seconds reverse lunges (left), 10 seconds rest, 20 seconds reverse lunges (right), 10 seconds rest…. For a total of 20 minutes.

Recover 45 seconds between EACH Tabataand then REPEAT Tabata 1 - 4.

Tabata #1:

• Reverse Lunges (left)

• Reverse Lunges (right)

Tabata #2: 

• Presses (left)

• Presses (right)

Tabata #3:

• Overhead Triceps Presses

• Mountain Climbers

Tabata #4:

• Rows (left) 

• Rows (right)

¼ mile Recovery Run

Going Down:

Complete ladder from 10 → 1.

Complete 10 reps of each exercise, then 9 reps of each, then 8, and so on until they reach 1 rep of each exercise!

• Pistol Squat Negatives (over a bench if necessary)

• Dips

Rest as needed.

Finisher:

Finish with a 2 minute set of Tabata sprints!

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by EmirMemedovski from Getty Images Signature