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: Chest, Tri’s, and Abs!

Time: 45 - 60 minutes

Equipment Needed: Dumbbells and a Stopwatch

Warm Up: 5 - 10 minutes

Perform the following 3 exercises for 60 seconds each, resting 15 seconds between each exercise. Rest 1 - 2 minutes and then proceed to perform each exercise for 45 seconds each with 15 seconds rest. Rest 1 - 2 minutes again and repeat all exercises for 30 seconds each.

When you’ve completed the ENTIRE first set, rest 2 minutes and then move to the next set of 3 exercises.

Set #1:

• Push-Ups

• Chest Press

• Burpee Push-Ups

Example: 

• 60 seconds Push-Ups

• 15 seconds Rest

• 60 seconds Chest Press

• 15 seconds Rest

• 60 seconds Burpee Push-Ups

• Rest 1 - 2 minutes

• 45 seconds Push-Ups

• 15 seconds Rest 

• 45 seconds Chest Press

• 15 seconds Rest

• 45 seconds Burpee Push-Ups

• Rest 1 - 2 minutes

• 30 seconds Push-Ups

• 15 seconds Rest

• 30 seconds Chest Press

• 15 seconds Rest

• 30 seconds Burpee Push-Ups

Rest 2 minutes.

Set #2:

• Skull Crushers

• Tricep Kickbacks

• Floppy Burpees

Rest 2 minutes.

Finisher:

Perform the following exercises for the number of reps stated. Rest as needed.

• 10 Deck Squats (modification - pullover sit-ups)

• 10 Power Jacks

• 20 Jack Knife (EACH leg)

• 20 Power Jacks

• 30 Wipers (ALL directions - center / right / left)

• 30 Power Jacks

• 40 Bicycles (EACH leg)

• 40 Power Jacks

• 50 Toe Touches

• 50 Power Jacks

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by South_agency from Getty Images Signature