Workout: Total Body Metabolic Booster

Time: 45 - 60 minutes

Equipment Needed: A Bench / Chair, Stopwatch, a Jump Rope, and a Partner (optional)

Warm Up: 5 - 10 minutes

Timed: 10 minutes

Complete as many rounds as possible of the following, HOWEVER, at EVERY 1 minute interval, no matter where you are in the circuit, stop and complete 2 floppy burpees. Then resume where you left off. This one is FUN!

• 7 - 3” Lunges - 7 per side

• 7 Push-Ups

• 7 Full Sit-Ups

Circuit:

Complete 3 rounds of the following. Perform each exercise for 30 seconds. Add additional rest IF NEEDED after each completed round. Minimal rest between each exercise (except where designated).

• 1-Legged Pistol Squats (over a bench for modification) - left leg

• 1-Legged Pistol Squats (over a bench for modification) - right leg

• Dips (bench or chair)

• Jump Rope (or jumping jacks)

• 30 seconds Rest

Rest 2 - 4 minutes

Tabata Time: 

Complete 8 sets (or 4 minutes total) for each Tabata. Ex: 20 seconds bicycle crunches 10 seconds rest, 20 seconds reverse crunches, 10 seconds rest, 20 seconds bicycle crunches, 10 seconds rest, etc… Complete the entire 4 minutes of Tabata 1 before going onto Tabata 2.

• Tabata #1: Bicycle Crunches vs Reverse Crunches

• Tabata #2: Flutter Kicks vs Bench Crunches

Rest as Needed.

¼ - ½ mile Recovery Run.

Partner Core Workout:

Each person should complete 1 - 2 rounds of the following exercises. Modify as necessary if you do not have a workout partner.

• 45 seconds Partner Leg Throws

• 45 seconds Partner Sit-Ups & Push-Downs

• 45 seconds Partner Crunches (with leg pull)

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by RossHelen 

Workout: Functional Total Body Blaster

Time: 45 - 60 minutes

Equipment Needed: Cones / Markers and a Stopwatch

Warm Up: 5 - 10 minutes

Circuit #1:

Set up two cones 50 - 75 feet apart. Perform 2 sets, allowing 2 - 4 minutes rest between sets.

• 15 - 20 Walking Lunges (each side)

• 30 - 60 seconds Wall Sit or Squat & Hold

• Sprint 50 - 75 feet from First Cone to Second Cone

• 10 Burpees at Second Cone

• Sprint Back to First Cone

Rest 2 - 4 minutes.

Circuit #2: Boxes

Set up 4 cones / markers in a square 20 - 30 feet apart. Sprint between each cone in order, stopping to complete each exercise at the designated cone. Complete 4 - 5 rounds of each exercise around the square.

• Cone 1: 20 Crunches

• Cone 2: 15 Push-Ups

• Cone 3: 20 Supermans

• Cone 4: 20 Jumping Jacks

Rest 2 - 4 minutes.

Circuit #3:

Perform 2 sets, allowing 2 - 4 minutes rest between sets.

• 32 Body Weight Squats - 8 fast tempo, 8 slow tempo, 8 fast tempo, 8 slow tempo (with no rest)

• 45 seconds Mountain Climbers

• 45 seconds Alternating Front Kicks

• 45 seconds Plank

Rest 2 - 4 minutes.

Sprints:

Set up 2 cones 50 - 100 feet apart. Sprint to cone and back. Rest 5 - 10 seconds. Then sprint again. Do this for 2 minutes total.

Rest 2 - 4 minutes.

Core:

Complete 2 - 3 sets of the following exercises.

• 30 seconds Scissor Kicks

• 30 seconds Flutter Kicks

• 30 seconds Bicycle Crunches

• 30 seconds Spiderman Plank

• 3 x 10 seconds Hold Hip Bridges

• 30 - 60 seconds Rest

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by torwai from Getty Images

Workout: Total Body 5x5

Time: 45 - 60 minutes

Equipment Needed: A mat and weights are recommended

Warm Up: 5 - 10 minutes

Perform the following 5 exercises in each set for 5 reps followed by 1 exercise for 10 reps. 5 sets. Rest 2-­3 minutes between each set. 

• 5 Walking Reach Lunges (5 each side) 

• 5 Suicide Push-­‐ups

• 5 Reverse Fly

• 5 Sumo Squats

• 5 V-­ups 

• 10 Floor Jacks (x5)

• 5 Hindu Squats

• 5 Push-­ups

• 5 Lumber Jacks

• 5 Step-­ups on bench (5 each leg) 5 Knees to elbows

• 10 Floppy Burpees (x5)

• 5 Box Jumps

• 5 Windmills (5 each side)

• 5 Bicep curls

• 5 Stiff Legged Deadlifts 5 Russian Twist

• 10 Star Jumps (x5)

• 5 Fire Hydrants (5 each side)

• 5 Arnold Press

• 5 Step-­up with Glute Kickback (5 each side) 5 Walking Planks (5 each direction)

• 5 Jack Knife (5 each side)

• 10 Frog Jumps (x5)

Cool Down & Stretch: 5 - 10 minutes

Photo Credit: Canva by kieferpix from Getty Images Pro