Workout: Perfect 10!

Time: 50 - 60 minutes

Equipment Needed: Weights and a Stopwatch 

Warm Up: 5 - 10 minutes

Timer for 10 Minutes: Complete as many rounds as possible of the following exercises with limited rest until the 10 minutes is up. 

• 10 Squats with Overhead Press

• 10 Walking Lunges (5 each leg)

• 10 Tuck Jumps

¼ mile Recovery Run

2 - 4 minutes Rest

Timer for 10 Minutes: Complete as many rounds as possible of the following exercises with limited rest until the 10 minutes is up.

• 10 Jump Squats

• 10 Suicide Push Ups

• 10 Full Sit Ups

¼ mile Recovery Run

2 - 4 minutes Rest

Timer for 10 Minutes: Complete as many rounds as possible of the following exercises with limited rest until the 10 minutes is up.

• 10 Floppy Burpees

• 10 Stiff-Legged Deadlifts

• 10 Bent Over Rows (5 each side)

¼ mile Recovery Run

3 - 5 minutes Rest

Complete 2 Sets: 

• 60 sec Frog Jumps

• 60 sec Butt Kicks

• 60 sec Floor Jacks

• 60 sec Recovery

Cool Down & Stretch: 5 - 10 minutes

Photo Credit: Canva by WavebreakMedia from Getty Images Pro

Workout: Quarter Conditioning Challenge

Time: 30-45 minutes

Equipment Needed: Step or Box

Warm Up: 5 - 10 minutes

Complete 4 Sets: Try to do it in your best time with minimal rest.

• 25 Box Jumps OR 25 Step-Ups per Side OR 50 Touches 

• 25 Sumo-Deadlift High Pulls

• 25 Pike Push-Ups

• 25 Hollow Rock OR 25 Modified V-Ups

• ¼ mile Run OR ⅛ mile Walk

Cool Down and Stretch: 5 - 10 minutes

 ***If you are unsure of how to properly perform the Hollow Rock, check out this video: http://www.youtube.com/watch?v=WxMtbEQFpnw

Photo Credit: Canva by Jacob Lund

Workout: Rep 1000 Baby!

Time: 45 - 60 minutes

Equipment Needed: A Stopwatch

Warm Up: 5 - 10 minutes

Ladder: Perform the following exercises starting with 1 rep of each exercise, then 2 reps of each, then 3 reps of each. All the way up to 10 reps of each. Rest as needed.

• Burpees

• Push-Ups

• Squat with Calf Raises

3 - 4 minutes Rest

500 Cardio:

• 100 Jumping Jacks

• 100 Floor Jacks

• 100 Power Jacks

• 100 Smurf Jacks (jumping jack in a squat position)

• 100 Jump Lunges

3 - 4 minutes Rest

500 Abs

• 100 Bicycles (50 each leg)

• 100 Wipers

• 100 Opposite Arm - Opposite Leg (50 each side)

• 100 Spiderman (50 each leg)

• 100 Jack Knife (50 each leg)

3 - 4 minutes Rest

Finisher:

• 45 sec Plank

• 15 sec Rest

• 45 sec Plank

• 15 sec Rest

• 45 sec Plank

• 15 sec Rest

Cool Down & Stretch: 5 - 10 minutes

Photo Credit: Canva by Syda Productions

Workout: Great for a Saturday

Time: 45 - 60 minutes

Equipment Needed: Jump Rope, Stopwatch, Weights, and Bench/Chair

Warm Up: 5 - 10 minutes

Complete 2 Sets:

• 30 sec Bodyweight Squats

• 30 sec Lunge with Twist

• 30 sec Plank Kicks

• 30 sec Crunches

Complete 2 Sets: Perform each exercise for 50 seconds each, allow 10-20 seconds rest between exercises. Rest for 1-4 minutes between sets. Complete 2 sets in total.

• Jump Rope

• Dips

• Crossover Mountain Climbers

• Bicep Curls

• V-Jump into Tuck Jump

• Medicine Ball Pass in a Squat Position (or another heavy object)

• High Knees

• Pike Push-Ups

¼ mile Recovery Run

1 - 2 minute rest

Complete 2 - 3 Sets: Perform each exercise for 30 seconds with minimal rest between each exercise. Rest as needed between sets.

• 1-Legged Reaches (right)

• 1-Legged Reaches (left)

• Inchworms

• Deck Squats

• Plank

¼ mile Recovery Run

Complete 4 Sets: 

• 20 Flutter Kicks

• 20 sec Side Plank (alternate sides on each round)

• 20 Straight-Legged Crunches

• 20 Bicycle Crunches

• 20 Russian Twists

Cool Down & Stretch: 5 - 10 minutes

Photo Credit: Canva by FatCamera by Getty Images Signature

Workout: Upper Body Burn!

Time: 45 - 60 minutes

Equipment Needed: A Stopwatch and Weights

Warm Up: 5 - 10 minutes

Complete 3 Sets: Perform each exercise for 30 seconds. Minimal rest between each exercise.

• Presses (left arm)

• Presses (right arm)

• Pull-overs

• Flutter Kicks

Farmers Walk 50 m and Then Rest

Complete 3 Sets: Perform each exercise for 30 seconds. Minimal rest between each exercise.

• Push-Ups

• Skull Crushers

• Squat with Bicep Curl

• Mountain Climbers

Farmers Walk 50 m and Then Rest

Complete 3 Sets: Perform each exercise for 30 seconds. Minimal rest between each exercise.

• Lying Triceps Extension (left)

• Lying Triceps Extension (right)

• Reverse Crunches

• V-Jump into Tuck Jump

Farmers Walk 50 m and Then Rest

Run:

• Sprint 100 m

• Recover 100 m

• Sprint 100 m

• Recover 100

• Repeat for a total of 8 sprints (½ mile total)

Cool Down & Stretch: 5 - 10 minutes

Photo Credit: Canva by FatCamera from Getty Images Signature

Workout: Brutal 52's (you'll need a deck of cards)

Time: 45 - 60 minutes

Equipment Needed: A Deck of Cards and a Stopwatch

Warm Up: 5 - 10 minutes

How it Works:

Shuffle a deck of cards. Draw one card at a time. Perform the following exercises stated for each suit and the number on the card represents the number of reps of the exercise. The face cards are 60 seconds of work of the exercise stated below. Try to finish the deck! Rest as needed:

Example:

• You flip an 8 of hearts. Perform 8 Burpees

• You flip a Jack (any suit). Perform 60 seconds of Snow Angels.

Exercises for Cards 2 - 9:

• Hearts - Burpees

• Diamonds - Push-Ups

• Spades - Hindi Squats

• Clubs - Toe Touches

Exercises for Face Cards: 1 minute of each

• Jacks - Snow Angels

• Queens - Mountain Climbers

• Kings - Body Saw

• Aces - Floor Jacks

Cool Down & Stretch: 5 - 10 minutes

Photo Credit: Canva by mali maeder from Pexels

Workout: Upper Body Blaster!

Time: 60 minutes

Equipment Needed: Weights, Stopwatch, and Bench/Chair

Warm Up: 5 - 10 minutes

Complete 3 Sets: No rest between exercises. Rest 10 seconds after the first set and 20 seconds after the second set

• 20 sec Pushups 

• 30 sec Plank

Complete 4 Sets:

• 10 Renegade Rows

• 30 sec V-Sit

Complete 3 Sets:

• 15 sec Box Jumps OR Touches

• 15 sec rest

• 15 sec Burpees

• 15 sec rest

• 15 sec Box Jumps OR Touches

• 15 sec rest

• 15 sec Burpees

• 45 - 60 sec rest

Rest 1 - 3 Minutes

Complete 3 Sets:

• 40 sec Skull Crushers

• 40 sec Wipers

• 40 sec Rest

Rest 1 - 2  Minutes

½ mile Run

Complete 2 Sets:

• 10 Windmills (10 on EACH side)

Cool Down & Stretch: 5 - 10  minutes

Photo Credit: Canva by kali9 by Getty Images Signature

Workout: Killer Total Body Burner

Time: 45 -60 min

Equipment Needed: Weights/Kettlebells and Bench/Chair

Warm Up: 5 - 10 minutes (warm the legs up WELL)

Complete 2 Sets on Each Side:

• 30 sec Squat (holding a dumbbell or kettlebell in the RIGHT hand) 

• 30 sec Squat AND Press (right arm)

• 30 sec Press ONLY (right) 

• 30 sec Rest

• 30 sec Squat (holding a dumbbell or kettlebell in the LEFT hand) 

• 30 sec Squat AND Press (left arm)

• 30 sec Press ONLY (left) 

• 60 sec Rest

• Repeat

¼ mile Recovery Run

Complete 3 Sets:

• 30 sec Pull-Overs

• 30 sec Skull Crushers

• 30 sec Bicycle Crunches (as fast as possible)

• 45 sec Jump Rope

• 45-60 sec Rest

• Repeat

4 Minutes Rest

Tabata: Tabata exercises need to be complete for 8 sets (or 4 minutes total). For Example: 20 sec box jumps, 10 sec rest, 20 box jumps, 10 sec rest, etc… for a total of 4 minutes

• Beginner: Touches on Bench

• Advanced: Box Jumps

Cool Down & Stretch: 5 - 10 minutes

Photo Credit: Canva by PaulBiryukov by Getty Images Pro

Workout: Seeing Double Challenge

Time: 40 - 50 minutes

Equipment Needed: Weights and a Bench/Chair

Warm Up: 10 - 15 minutes (¼ mile and joint mobility)

Complete This Circuit:

• Bear Crawl (25 meters and back)

• 11 Pistol Squats Over a Bench (11 per side)

• 22 Floppy Burpees

• 33 Overhead Squats (perform ½ of the reps with each arm)

• 44 Push-Ups

• 55 Box Jumps (or touches)

• 66 Kettlebell Straight Leg Sit-Ups (or regular sit-ups)

• 77 Side Plank with a dip (perform ½ of the reps on each side)

• 88 Cross-Body Mountain Climbers

• 99 Calf Raises

• ½ Mile Run

Cool Down & Stretch: 5 - 10 minutes

Photo Credit: Canva by Jonathan Borba by Pexels

Workout: Crazy Eights

Time: 45 - 50 minutes

Equipment Needed: Stopwatch

Warm Up: 5 - 10 minutes

Timer for 8 Minutes: Complete as many rounds as possible of the following exercises with limited rest until the 8 minutes is up.

• 8 Reverse Lunges to a Front Kick (each leg)

• 8 Deep Squats (legs are more than shoulder width apart - keep knees behind toes and weight centered in the heels - go as deep as you can)

• 8 Hydrant Leg Lifts - on all fours (each leg)

¼ mile Recovery Run

Rest 2 - 3 minutes

Timer for 8 Minutes: Complete as many rounds as possible of the following exercises with limited rest until the 8 minutes is up.

• 8 Side Lateral Lunges (each leg)

• 8 Single Leg Hip Bridges (each leg)

• 8 Sumo Squats

¼ mile Recovery Run

Rest 2 - 3 minutes

Timer for 8 Minutes: Complete as many rounds as possible of the following exercises with limited rest until the 8 minutes is up.

• 8 Donkey Kicks (each leg)

• 8 Side Lateral Leg Lifts

• 8 Spiderman (each leg)

¼ mile Recovery Run

Rest 2 - 3 minutes

Complete 3 - 4 Sets:

• 30 sec Cross-Over Mountain Climbers

• 30 sec Side Plank Hold - Left Side

• 30 sec Regular Mountain Climbers

• 30 sec Side Plank Hold - Right Side

• 30 sec Recovery

Cool Down & Stretch: 5 - 10 minutes

Photo Credit: Canva by bernardbodo from Getty Images Pro