Workout: Double Trouble

Time: 45 - 60 minutes

Equipment Needed: Weights (recommended) and a Stopwatch

Warm Up: 5 - 10 minutes

Perform the following exercises for 60 seconds of work and 15 seconds of rest. Complete all exercises in round 1, rest for 2 - 3 minutes, and then complete all of the exercises in round 2. 

Round 1:

• 60 seconds Dumbbell or Kettlebell Swings

• 15 seconds Rest

• 60 seconds Goblet Squats

• 15 seconds Rest

• 60 seconds Pullover Sit-Ups

• 15 seconds Rest

• 60 seconds Windmills - right side

• 15 seconds Rest

• 60 seconds Windmills - left side

• 15 seconds Rest

• 60 seconds Burpees with a High Pull at the Top

• 15 seconds Rest

• 60 seconds Squat with Overhead Presses

• 15 seconds Rest

• 60 seconds Alternating Step-Up Kickbacks

• 15 seconds Rest

• 60 seconds Bicep Curl into (over the head) Triceps Extension

• 15 seconds Rest

• 60 seconds Plank

Rest 2 - 3 minutes.

Round 2:

• 60 seconds Stiff-Legged Deadlifts

• 15 seconds Rest

• 60 seconds Quick / Pulse Squats

• 15 seconds Rest

• 60 seconds Coffin Sit-Ups

• 15 seconds Rest

• 60 seconds Oblique Crunches - right side

• 15 seconds Rest

• 60 seconds Oblique Crunches - left side

• 15 seconds Rest

• 60 seconds V-Jumps

• 15 seconds Rest

• 60 seconds Wall Sits

• 15 seconds Rest

• 60 seconds Hip Bridges

• 15 seconds Rest

• 60 seconds Bench Dips

• 15 seconds Rest

• 60 seconds Plank

Finisher:

¼ - ½ mile gentle run.

Cool Down & Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by studioroman

Workout: Dirty Dozens

Time: 45 - 60 minutes

Equipment Needed: Dumbbells

Warm Up: 5 - 10 minutes

Complete 5 Sets:

Perform the following 4 exercises for the stated number of reps and repeat for 5 total sets.

• 5 Deck Squats

• 10 Squats

• 5 Push-Ups

• 10 3” Lunges - 10 each leg

Repeat x5 total sets.

Rest 2 - 3 minutes.

Dirty Dozens:

Perform the dirty dozens. Perform the 2 exercises and complete 12 reps of each, then 11 reps of each, then 10 reps of each, and etc… all the way down to 1. There are 3 different seats. Rest 2 minutes between each set.

Set #1:

• One-Legged Deadlifts on Each Leg

• Jump Squats

Rest 2 minutes.

Set #2:

• Frog Jumps

• Spiderman Plank on Each Leg (12 left, 12 right, 11 left, 11 right, etc…)

Rest 2 minutes.

Set #3:

• Tricep Kickbacks on Each Arm

• One-Arm Bicep Curls on Each Arm 

Rest 2 minutes

Cardio Finisher:

• 25 Floor Jacks

• 25 Power Jacks

• 25 Regular Jacks

• 25 Butt Kicks

Rest 2 minutes.

Ab Finisher:

Complete 2 - 3 sets of the following exercises.

• 20 Mountain Climbers

• 10 Reverse Crunches

• 20 Body Saw

• 10 Russian Twist

¼ Mile Easy Run.

Cool Down & Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by SerhiiBobyk

Workout: F-L-O-P-P-Y

Time: 45 minutes

Equipment Needed: None

Warm Up: 5 - 10 minutes

Set #1:

Perform the following 4 exercises for 8 reps each for 4 total sets.

• 8 Jumping Jacks

• 8 Wood Chops - 8 each side

• 8 Jack Knife - 8 each side

• 8 Quadruped - 8 each side

Repeat 4x.

Rest 2 - 3 minutes.

Set #2:

Perform the following 2 exercises for the stated number of reps. Rest as needed.

• 50 Floppy Burpees

• 25 Basic Squats

• 40 Floppy Burpees

• 20 Basic Squats

• 30 Floppy Burpees

• 15 Basic Squats

• 20 Floppy Burpees

• 10 Basic Squats

• 10 Floppy Burpees

• 5 Basic Squats

Rest 2 - 3 minutes.

Set #3:

Perform the following 4 exercises for 8 reps each. Complete 4 sets total.

• 8 Side Plank with Tap Down - 8 each side

• 8 Scissors - 8 each side

• 8 Reverse Crunches

• 8 Russian Twists

Repeat 4x.

Cool Down & Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by vadiar from Getty Images Pro

Workout: Go the Distance!

Time: 45 minutes

Equipment Needed: Box / Bench and Dumbbells

Warm Up: 5 - 10 minutes

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

Set #1:

• 50 Box Jumps

• 50 Skull Crushers

• 50 Burpees

• 25 Walking Lunges with Bicep Curls (25 each leg)

• ¼ mile Run

Set #2:

• 50 Dumbbell Swings

• 50 Step-Ups (25 each leg)

• 50 Smurf Jacks

• 25 Push-Ups with a Tuck

• ¼ mile Run

Set #3:

• 50 Rows (25 each side)

• 50 Russian Twists (25 each side)

• 50 Cross-Over Mountain Climbers (25 each side)

• 25 Floor Jacks

• ¼ mile Run

Finisher:

Complete 25 Inchworms and 25 Full Sit-Ups

Cool Down & Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Juan-Algar from Getty Images

Workout: On a Decline!

Time: 45 minutes

Equipment Needed: Bench / Curb, Dumbbells, and a Stopwatch

Warm Up: 5 - 10 minutes

Decline:

Perform the following exercises for 20 reps each exercise. Rest 2 minutes, then perform 15 reps of each exercise. Rest 2 minutes, then perform 10 reps of each exercise. Rest 2 minutes, then perform 5 reps of each exercise.

• Reverse Lunges into a Step-Up with Knee Lift and Overhead Press on Benches - each leg

• Push-Ups

• Bench Crunches

• Bench / Curb Jumps

• Sumo Squats with a High Pull

• Coffins

• Cross-Over Mountain Climbers - each leg

• Bench Dips

• Side Crunches - each side

• Jumping Jacks

Rest 1 - 2 minutes each set. Then repeat for 15 reps of each, etc…

Finisher: 

Plank Set. Complete 2 sets total.

• 60 seconds Plank

• 15 seconds Rest

• 45 seconds Plank

• 15 seconds Rest

• 30 seconds Plank

• 15 seconds Rest

Repeat.

Cool Down & Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by AleksandarGeorgiev from Getty Images Signature

Workout: Rocky Road Challenge

Time: 45 minutes

Equipment Needed: Weights / Bands

Warm Up and Stretch: 5 - 10 minutes

Challenge:

Complete 2 Rounds of the following challenge in your best time possible (with perfect form). Modify as necessary. Make sure to record your time for future challenges.

• 30 Dips

• 25 Box Jumps (or double unders)

• 30 Sit-Ups

• 25m Bear Crawl

• 200m Sprint

• 25 Spiderman Plank (25 of each side)

• 30 Bicep Curls

• 25 Side Plank with a Dip (25 on each side)

• 30 Regular Burpees

• 200m Sprint

Walk ¼ mile with water for recovery.

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Javier Sanchez Mingorance

Workout: Recovery and Skill Work

Time: 45 minutes

Equipment Needed: Dumbbells or Kettlebells and a Stopwatch

Recovery days are important. It’s not about kicking a** all of the time, you need to make sure you schedule recovery workouts AND that your workouts are periodized properly.

Warm Up: 5 - 10 minutes

Complete 2 Sets:

Perform the following circuit for 2 total sets.

• 5 minutes of alternating Turkish Get Up practice (no weight if you are new to this movement - add weight if you’re comfortable with it)

• 30 seconds Plank

• 30 seconds Kettlebell or Dumbbell Swings

• 30 seconds Plank

• 30 seconds Kettlebell or Dumbbell Swings

• 60 - 90 seconds Rest

Rest as needed.

Complete 3 Rounds:

• 30 seconds Hollow Rock

• 30 seconds Superman

• 30 seconds Side Plank (right)

• 30 seconds Side Plank (left)

• 30 - 60 seconds Rest

½ mile light jog and rest as needed.

Cool Down and Stretch: 15 - 20 minutes

Make sure you cool down WELL… remember, it’s a RECOVERY DAY!

Workout by: Saara Haapanen

Photo Credit: Canva by FatCamera from Getty Images Signature

Workout: Mixin' It Up!

Time: 45 - 60 minutes

Equipment Needed: Weights or Bands (Optional - Jump Rope and/or Kettlebells)

Warm Up: 5 - 10 minutes

Circuit #1:

Repeat 3x.

• 30 seconds Reverse Lunges (left leg)

• 30 seconds Presses (left arm)

• 30 seconds Reverse Lunges (right leg)

• 30 seconds Presses (right arm)

• 50 m Bear Crawl

• 60 seconds Rest

Rest as Needed.

Circuit #2:

Repeat 3x.

• 30 seconds Overhead Triceps Press

• 30 seconds Plank

• 30 seconds Sumo-Deadlift High-Pulls

• 30 seconds Hip Bridges

• 45 - 60 seconds Rest Between Sets

Joint Mobility:

Choose a joint mobility exercise to get ready for the Metabolic Circuit. Example: walking knee hugs, walking quad stretch, walking cradle. Perform for 2 - 3 minutes.

Metabolic Circuit:

Perform one of the 3 options below.

• Level 1: 2 Sets of…

  • ¼ mile run straight into 25 mountain climbers (repeat this for a total of 2 sets)

• Level 2: 3 Sets of…

  • ¼ mile run straight into 120 Jump Rope (repeat this for a total of 3 sets)

• Level 3: 3 Sets of…

  • ¼ mile run straight into 50 kettlebell swings (repeat this for a total of 3 sets)

Cool Down and Stretch: 5 - 10 minutes (REALLY WELL!!)

Workout by: Saara Haapanen

Photo Credit: Canva by DragonImages

Workout: Repeat and Beat!

Time: 45 - 60 minutes

Equipment Needed: A Bench / Chair and a Stopwatch

Warm Up: 5 - 10 minutes

Exercise Set #1:

Perform the following 1 minute timed sets. Perform 1 set and then REPEAT! Count your reps PER exercise and try to beat each exercise rep total the second set. Write it down for future reference.

• 60 seconds Push-Ups

• 60 seconds Rest

• 60 seconds Burpees

• 60 seconds Rest

• 60 seconds Jump Squats

• 60 seconds Rest

• 60 seconds Full Sit-Ups

• 60 seconds Rest

• 60 seconds Tuck Jumps

2 minutes Rest and REPEAT and Beat!

Exercise Set #2:

Perform the following exercises for 10 reps each, then 15 reps each, then 20 reps each, and finish with 25 reps each. Complete all 10 reps of each exercise before moving on. Rest as needed.

• Lunge with Leg on Bench (reps are EACH side) with Bicep Curl

• Hindu Squats

• Russian Twist (reps are EACH side)

• Plank with Kickbacks (reps are EACH side)

• V-Jumps

Example:

• 10 Lunge with Leg on Bench (reps are EACH side) with Bicep Curl

• 10 Hindu Squats

• 10 Russian Twist (reps are EACH side)

• 10 Plank with Kickbacks (reps are EACH side)

• 10 V-Jumps

• 15 Lunge with Leg on Bench (reps are EACH side) with Bicep Curl

• 15 Hindu Squats

• Etc… 10, 15, 20, and 25 reps of each.

Rest 2 - 3 minutes.

Finisher:

Perform ONE MINUTE of Jumping Jacks!

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by AzmanL from Getty Images Signature

Workout: Mirrored Images

Time: 45 - 60 minutes

Equipment Needed: Box / Step and a Weight or Other Heavy Item

Warm Up: 5 - 10 minutes

Workout:

Perform the following workout at your own pace. Rest as needed.

• 50 Walking Lunges (25 EACH leg) with Bicep Curls

• 50 Box Jumps or Modify with Step-Ups

• ¼ mile Run

• 25 Pulse Squats (Shortie Squats)

• 25 Jump Squats

• ¼ mile Run

• 25 Rows (each side)

• 25 Push-Ups

• 100 Suicide Tap Downs

• 25 Hydrants (each side)

• 25 Donkey Kicks (each side)

• 100 Power Jacks

• 25 Skull Crushers

• 25 Suicide Push-Ups (25 each side)

• 100 Mountain Climbers (50 each side)

• 25 Skull Crushers

• 25 Suicide Push-Ups (25 each side)

• 100 Mountain Climbers (50 each side)

• 25 Hydrants (each side)

• 25 Donkey Kicks (each side)

• 100 Power Jacks

• 25 Rows (each side)

• 25 Push-Ups

• 100 Suicide Tap Downs

• 25 Pulse Squats (Shortie Squats)

• 25 Jump Squats

• ¼ mile Run

• 50 Walking Lunges (25 EACH leg) with Bicep Curls

• 50 Box Jumps or Modify with Step-Ups

• ¼ mile Run

Finisher: 18 Burpees / 18 Spiderman (each side)!

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Maridav