Workout: Tank Top Hottie

Time: 45 minutes

Equipment Needed: Weights and Jump Rope

Warm Up: 5 - 10 minutes

Ladder: Ladder the 2 exercises in each superset below. Start with 10 of each, then 9 of each, then 8 of each, etc. all the way down to 1. Alternate between the two exercises. Complete the full ladder in each superset before moving onto the next.

1st Superset:

• Chest Fly

• Reverse Fly

100 Jump Ropes

2nd Superset:

• Bird Dog (both sides)

• Lateral Tap Downs

100 Jump Ropes

1 - 3 minutes rest

3rd Superset:

• Arnold Press

• Lumber Jacks

100 Jump Ropes

4th Superset:

• Lying Triceps Extensions (both sides)

• Lateral Curls

100 Jump Ropes

5th Superset:

• Coffin

• Side Plank with Dip (both sides)

100 Jump Ropes

Cool Down & Stretch: 5 - 10 minutes

Photo Credit: Canva by lkostudio

Workout: Hot & Sexy Booty and Legs

Time: 45 - 60 minutes

Equipment Needed: Weights, Stopwatch, and Bench/Chair

Warm Up: 5 - 10 minutes (be sure to warm up your legs)

Complete 2 Sets: 

• 30 sec Squats

• 30 sec Jumping Jacks

• 30 sec Lateral Lunges (alternating sides)

• 30 sec Bicycles

Ladder: Ladder the 2 exercises in each superset below. Start with 10 of each, then 9 of each, then 8 of each, etc. all the way down to 1. Alternate between the two exercises. Complete the full ladder in each superset before moving onto the next.

1st Superset:

• Split Lunges (both sides)

• Sumo Squats

2 - 3 minutes Rest

2nd Superset:

• One Legged Deadlift with Weights or Reach (both sides)

• Step-Up off benches (both sides)

¼ mile Recovery Run

2 - 3 minutes Rest

3rd Superset:

• Side Lunges off Bench (both sides)

• Calf Raises with Weight in Hands 

2 - 3 minutes Rest

4th Superset:

• Spiderman Plank (both sides)

• Snow Angels

¼ mile Recovery Run

Cool Down & Stretch: 5 - 10 minutes

Photo Credit: Canva by indykb by Getty Images

Workout: Everything Counts

Time: 50 minutes

Equipment Needed: Weights and Stopwatch

Warm Up: 5 - 10 minutes

Complete 2 Sets of The Following:

• ½ mile Run

• 10 Jump Lunges

• 20 Full Sit-Ups

• 30 Burpee Push-Ups

• 40 Hindu Squats

• 50 Mountain Climbers

• Rest 2-3 minutes, repeat

Complete 3 Sets of The Following:

• 20 Bent over Rows

• 15 Bicep Curls (arms out to the side - parallel with their shoulders)

• 10 Push-Ups

• 5 Floppy Burpees

• Rest 1-2 minutes, repeat

Complete:

• 60 second Plank

• 30 second Recovery

• 60 second Plank

• 30 second Recovery

• 60 second Plank

• 30 second Recovery

Cool Down & Stretch: 5 - 10 minutes

Photo Credit: Canva by Jacob Lund

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

Workout: Sprints & More…

Time: 45 - 60 minutes

Equipment Needed: Mat and a stopwatch

Warm Up: 5 - 10 minutes (warm up really well)

30 seconds of the following: 

• Squats

• Alternating Reverse Lunges 

• Push‐Ups

• Bicycle Crunches

• 1/4 mile easy run and STRETCH out WELL!

Sprints: (10 minutes) 

Set up 2 cones about 50 meters apart. Sprint as fast as you can to each cone at EVERY 1 minute interval. 

Rest as needed

Complete 2 Sets:

• Set up 2 cones 50 feet apart. Start at one end and perform the given exercise to the cone, and then jog or walk back for recovery. 

• Groucho’s (forwards for the first half, and backwards for the second half)

• Shuffle (facing left)

• Shuffle (facing the right)

• Grapevine (facing left)

• Grapevine (facing right)

• 2­‐legged Bounding (or skipping for mod)

• Backwards Jog

• Rest and Repeat

Rest as needed

Complete 3 Rounds:

• 30 sec side plank (left)

• 30 sec lying triceps extension (stay in the side plank position, drop the right arm down)

• 30 sec side plank (right)

• 30 sec lying triceps extension (stay in the side plank position, drop the left arm down)

• 10 Down Dogs into Cobra 

Cool Down & Stretch: 5 - 10 minutes 

Photo Credit: Canva by Maridav

Workout: Ladder & Core Conditioning!

Time: 40 minutes

Equipment Needed: A chair or bench and a mat

Warm-up: (5-10 minutes)

Ladder Challenge:

Ladder the following exercises from 10 to 1 with the exercises listed below. 

Challenge will run as follows: 10 reps set-ups (left side), 10 reps step-ups (right side), 10 dips, 10 Floppy Burpees, then 9 reps set-ups (left side), 9 reps step-ups (right side), 9 dips, 9 Floppy Burpees, and so on until you reach one rep for each exercise.

• Step-ups (left leg)

• Step-ups (right leg)

• Dips

• Floppy Burpees Baby!

Rest as needed and then…

Core: 2-3 sets

• 30 sec regular plank (1-leg up if possible)

• 60 sec 1 leg tuck kick outs (30 sec left & 30 sec right)

• 2 x 10 sec hold on hip bridges

 Cool Down & Stretch: (5-10 minutes)

Photo Credit: Canva - Khosrork from Getty Images Pro

Workout: Legs Day Baby!

Time: 45 minutes

Equipment Needed: Bench or chair

Warm Up: 5 - 10 minutes

Set #1:

Complete 3 rounds of the following exercises

• 30 sec Body Weight Squats

• 30 sec Alternating

• Reverse Lunges

• 30 sec Push-ups

• 30 sec Mountain Climbers

Set #2:

Complete 3 rounds of the following exercises

• 30 sec

• Step-­ups on Bench (L) 

• 30 sec Step-­ups on Bench (R) 

• 30 sec Triceps Dips

• 30 sec Rest

2 - 3 minutes rest

Set #3:

2 rounds of the following exercises

• 30 sec Split Lunges on Bench (L) 

• 30 sec Calf Raises

• 30 sec Split Lunges on Bench (R) 

• 30 sec Rest

2 - 3 minutes rest

Set #4:

2 rounds of the following exercises

• 30 sec Lateral lunges (L) 

• 30 sec Mountain Climbers

• 30 sec Lateral Lunges (R) 

• 30 sec Rest

Set Markers 50 ft Apart:

• Groucho (forward) to cone and Jog back 

• Groucho (backward) to cone and jog back 

• Shuffle (face left)

• Shuffle (face right) 

• Grapevine (face left) 

• Grapevine (face right)

• Backwards jog there and forwards jog back. 

• Sprint there and back!

2 - 3 minutes Rest

Abs: 

Complete 2 Rounds

• 30 sec Crunches

• 30 sec Plank (left) 

• 30 sec Superman 

• 30 sec Plank (right)

• 3 sec Reverse Crunches

Cool down & Stretch: 5 - 10 minutes

Photo Credit: Canva from Dirima by Getty Images Pro

Workout: Total Body Challenge

Time: 20-30 minutes total 

Equipment Needed: A Stopwatch

Warm-Up: (5-10 minutes)

Circuit:

Complete this circuit in the best time possible with perfect form (modify where necessary).

• 50 Crunch straight legs

• ¼ Mile Run*

• 50 Push-Ups

• ¼ Mile Run*

• 50 Squats

• ¼ Mile Run*

• 50 Burpees

• ¼ Mile Run*

• 50 Bicycle Crunches

*Saara’s Note: You can replace the run with another cardio exercise like jumping jack, high knees, butt kicks or burpees 😉 to keep it interesting!

 Cool Down & Stretch: (5-10 minutes)

Photo Credit: Canva - Luis Quintero from Pexels

Workout: Top Heavy!

Time: 60 minutes

Equipment Needed: A mat, stopwatch, and a weight

Warm up: 5 - 10 minutes 

Perform the following exercises with 20 seconds of work and 10 seconds of recovery for 4 minutes (8 sets). Complete one Tabata and then move to the next.

Tabata #1: 

Pike push-ups and close push-ups

Example: 

• 20 sec Pike push-ups

• 10 sec recovery

• 20 sec Close push-ups

• 20 sec recover

• Repeat for 4 minutes

Rest 1 - 2 minutes

Tabata #2:

Lateral top downs and frog jumps

Rest 1 - 2 minutes

Tabata #3:

Renegade rows and sea turtles

Rest 1 - 2 minutes

Tabata #4:

Burpees with a push-up and floppy burpees

Rest 3 - 4 minutes

Perform the Following: 

• 1 minute each for 2 sets 

• 60 sec arm circles — forward

• 60 sec arm circles — backward

• 60 sec Squat with Overhead Press 30 sec Recovery

Perform the Following: 

10 reps each and 3-­‐4 sets. 

• 10 Dive Bombers

• 10 Russian Twist

• 10 Windmills (5 each side)

• 10 Wipers

Cool Down and Stretch: 5 - 10 minutes

Photo Credit: Canva by Gpoint Studio

Workout: Core and Metabolic Booster

Equipment Needed: A Stopwatch, a Wall, and a Mat

Time: 30-40 Minutes

Warm-Up: (5-10 min)

Timed: (10 minutes) As many cycles through as possible

• 8 floppy burpees (just get the chest on the ground)

• 10 Legs up the wall reach to the OUTSIDE of your foot toe touches 10 per side

• 10 flutter kicks

• 20-sec plank

Then: (core!) 10 exercises for 10 minutes (45 seconds of work with 15 seconds of recovery)

• Jackknife (Right leg extended) 

• Bicycle crunches

• Jackknife (Left leg extended) 

• Superman hold

• Oblique crunches (Right side) 

• Plank

• Oblique crunches (Left side) 

• Reverse crunches

• Side plank with dip (Right side) 

• Side plank with dip (Left Side)

Cool Down & Stretch: (5-10 min)

Photo Credit: Canva - blanscape by Getty Images