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: Circuit City

Time: 60 minutes

Equipment Needed: Weights and a stopwatch

Warm Up: 5 - 10 minutes

Starter:

Complete 2 sets of 30 seconds per exercise.

• Body weight squats

• Alternating Lunge with Twist

• Push-Ups

• Mountain Climbers

Complete 3 Rounds:

Complete 50 - 60 seconds of each exercise. Allow 10 - 20 seconds between exercises. When all 8 exercises are complete, allow 1 - 4 minute rest between rounds. Complete 3 rounds total.

1. Squat and Press

2. Double Under Practice (or single Jump Rope)

3. Overhead Walking Lunges

4. Burpee with a Push-Up

5. Bicep Curls

6. Kettlebell Swings OR Cross-Over Mountain Climbers

7. Superman Hold Station

8. Star Jumps

¼ mile Recovery Run (and then repeat circuit twice more).

Core Circuit:

Complete 3 rounds of this (rest as needed between rounds).

• 20 Flutter Kicks

• 20 sec Side Plank - left

• 20 sec Side Plank - right

• 20 Bicycle Crunches

• 20 Russian Twists

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by MilanMarkovic from Getty Images