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: Shoots & Ladders

Time: 45

Equipment Needed: Cones / Markers

Warm Up: 5 - 10 minutes

Ladder:

Complete a ladder from 10-to-1 of push-ups with mountain climbers with a little extra fun in the mix!

Set up 2 cones about 50 meters apart. 

At Cone #1: Perform 10 push-ups with 3 mountain climbers in between EACH push-up! (Example: 1 push-up, 3 mountain climbers, 1 push-ups, 3 mountain climbers, and so on). Then run to cone #2. Ladder down your push-ups every time you are at cone #1 (with 3 mountain climbers between each push-up).

• For Example: Your first time at cone #1, you will do 10 push-ups with 3 mountain climbers between each push-up. 

• Your second time at cone #1, you will do 9 push-ups with 3 mountain climbers between each push-up.

• And continue to ladder all the way down to 1 push-up and 3 mountain climbers.

At Cone #2: Perform one of the following: 20 kettlebell swings, 15 regular burpees, 15 double-unders (or attempts), or 15 standing tuck jumps. Then jog back to cone #1. The stated rep count at cone #2 stays CONSTANT and does not change. 

½ mile Jog to Finish and Rest as Needed

Cash Out:

Skill Practice

• 5 Turkish Get-Ups on each side

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by mihailomilovanovic from Getty Images Signature

Workout: Plus ONE!

Time: 45 - 60 minutes

Equipment Needed: Dumbbells and a Box / Bench

Warm Up: 5 - 10 minutes

Perform the following exercises for 1 rep all the way through, then 2 reps, then 3 reps, etc… to reach all the way to 12 reps each. Rest as needed.

• Hindu Squat

• Burpee

• Full Sit-Up - FLAT Footed

• Snow Angel

• Tricep Push-Up

• Reverse Lunge into a Front Kick - EACH Leg

• Sumo Jump Squats

• Renegade Row - EACH Arm

• Box Jump (Modification - 1 Step-Up EACH Leg)

• Oblique Crunch - EACH Side

• Tuck Jump - Ground

• Squat with Calf Raise and Overhead Press

• Cross-Over Mountain Climber - EACH Leg

• One-Legged Deadlift - EACH Leg

• Deck Squat (Modification - Bench Crunches)

Finisher:

Finish with wind sprints. 20 seconds of work followed by 10 seconds rest for 4 minutes (8 sets).

• 20 seconds Wind Sprints

• 10 seconds Rest

Repeat 8x.

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Shopping King Louie

Workout: Killer Circuits and Ladders

Time: 45 - 60 minutes

Equipment Needed: Weights or a Heavy Item

Warm Up: 5 - 10 minutes

Bootcamp Circuit:

Repeat this circuit 2 - 3 times depending on your fitness level. 

In the squat and press, make sure to bring your weight down to the rack position from the press BEFORE moving down into the squat.

• 30 seconds Squat (with weight in LEFT hand)

• 30 seconds Squat and Press (left)

• 30 second Presses ONLY (left)

• 30 seconds Rest

• 30 seconds Squat (with weight in RIGHT hand)

• 30 seconds Squat and Press (right)

• 30 seconds Presses ONLY (right)

• 60 - 90 seconds Rest

Rest as Needed

Ladder:

Complete a ladder from 10 → 1. Complete 10 reps of each exercise, then 9 reps of each, then 8, and so on until you reach 1 rep of each exercise.

• Rows (left)

• Rows (right)

• Wipers

• Supermans

½ mile Jog and Rest as Needed

Cash Out:

Perform the following exercises for 1 set.

• 30 Abductions on EACH Side

• 30 Donkey Kicks on EACH Side

• 30 Fire Hydrants on EACH Side

• 30 Hip Bridges

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by RossHelen

Workout: Descending Ladder of Goodness

Time: 45 minutes

Equipment Needed: Kettlebell, Dumbbells, and a Jump Rope (optional)

Warm Up: 5 - 10 minutes

Downward Spiral Challenge:

Complete this ENTIRE circuit at one time in your best time possible (and with perfect form). Use modification and scale when necessary. 

• ½ mile Run

• 100 Jump Ropes

• 90 Hollow Rocks OR Plank with Alternating Butt Kicks (90 per side)

• 80 Side Bends (40 per side)

• 70 Mountain Jumpers

• 60 Kettlebell Swings

• ¼ mile Run

• 50 Gian Flutter Kicks

• 40 Dips

• 30 Upright Rows

• 20 Double Unders

• 10 Deck Squats

• ½ mile Run

Rest 3 - 6 minutes or as needed.

Finisher:

Complete 1 - 2 rounds.

• 30 seconds Side Plank (left)

• 30 seconds Side Plank (right)

• 30 seconds Alternating Quadruped

• 3 x 10 second Holds on Hip Bridges

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Crystal Sing from corelens

Workout: 55 Ladder

Time: 45-60 minutes

Equipment Needed: Weights, Bench/Chair, and Step

Warm Up: 5-10 minutes

Perform the workout at your own pace.

Set #1:

• 20 Jump Squats

• 20 Bench Dips

• 20 Wipers

• 20 Lateral Lunges with Lateral Arm Raises (each leg)

• 20 Windmills (each side)

Rest 1-2 minutes

Set #2:

Push-Up Declining Ladder Set focusing on proper form. Rest 15 seconds between each rep.

• 10 Push-Ups

• Rest 15 seconds

• 9 Push-Ups

• Rest 15 seconds

• 8 Push-Ups

• Rest 15 seconds

• Continue down to 1!

Rest 1-2 minutes

Set #3:

• 20 Floor Jacks

• 20 Tricep Kickbacks

• 20 V-Sits

• 20 Squat with Overhead Presses

• 20 Bent-Over Rows

Rest 1-2 minutes

Set #4:

V-Jumps Declining Ladder Set focusing on proper form. Rest 15 seconds between each rep.

• 10 V-Jumps

• Rest 15 seconds

• 9 V-Jumps

• Rest 15 seconds

• Continue down to 1!

Rest 1-2 minutes

Set #5:

• 20 Ski Jumps

• 20 Arnold Presses

• 20 Bicycle Crunches (each leg)

• 20 Reach Lunges (each leg)

• 20 One-Legged Hip Bridges

Rest 1-2 minutes

Set #6:

Box Jumps Declining Ladder Set focusing on proper form. Rest 15 seconds between each rep.

• 10 Box Jumps

• Rest 15 seconds

• 9 Box Jumps

• Rest 15 seconds

• Continue down to 1!

⅛ mile Recovery Run

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by Charli Bandit from Getty Images Signature

Workout: Even Ladder!

Time: 45 minutes

Equipment Needed: Weights

Warm Up: 5-10 minutes

Tabata Style:

Perform the following 2 exercises for 20 seconds of work and 10 seconds of recovery for 8 sets alternating between the two (4 minutes total).

• 20 sec V-Jumps

• 10 sec Recovery

• 20 sec Squat

• 10 sec Recovery

Repeat 4x

Reset 2-3 minutes

Ladder:

Perform the following 5 exercises for 10 reps each, then 8 reps each, 6 reps each, 4 reps each, 2 reps each. Rest 1-2 minutes between each set.

• 3” Lunges (number of reps for EACH side)

• One Legged Reaches (number or reps for EACH side)

• Side Lunges (number of reps for EACH side)

• Bicep Curl to Overhead Triceps Extension (with weights, if no weights - close push-ups)

• Jack Knife (number of reps for EACH side)

Tabata Style:

Perform the following exercises for 20 seconds of work and 10 seconds of recovery for 8 sets - alternating between the two (4 minutes total). Two different sets.

Set #1:

• 20 sec Side Plank with Dip

• 10 sec Recovery

• 20 sec Side Plank with Dip

• 10 sec Recovery

Rest 1-2 minutes

Set #2:

• 20 sec Mountain Climbers

• 10 sec Recovery

• 20 sec Coffin

• 10 sec Recovery

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by vladans from Getty Images Pro