Workout: Legs, Cardio, and More Fun…

Time: 45 minutes

Equipment Needed: Weights, Jump Rope, and a Mat

Warm Up: 5-10 minutes

Circuit 1: Repeat 3x.

Perform exercises in order. Allow 45-50 seconds per exercise of work time, giving 10-15 seconds for transition/rest. Rest 1-2 minutes between sets and then repeat.

• Jump Rope (if no rope, do star jumps)

• Sumo-Deadlift High Pull (if no weights, do alternating 1-leg reaches)

• Alternating Reverse Lunges

• V-Jumps

Run about ¼ mile for recovery.

Tabata 1:

Tabata exercises need to be complete for 8 sets (or 4 minutes total). For example: 20 sec box jumps, 10 sec rest, 20 sec box jumps, 10 sec rest, 20 sec box jumps, and so on until you reach 4 minutes (8 sets total). Choose ONLY ONE level of difficulty.

• Level 1: Touches on Bench 

• Level 2: Step Downs

• Level 3: Box Jumps

Set 1:

Complete 3 rounds of the following exercises. 30 seconds per exercise with limited rest until the cycle is over. Rest 30 seconds and then repeat up to 3 sets total.

• 30 sec Pistol Squats Over a Bench (left leg)

• 30 sec Pistol Squats Over a Bench (right leg)

• 30 sec Rows (left arm)

• 30 sec Rows (right arm)

Core: 

Complete 1-3 sets (30-45 seconds per exercise)

• Reverse Crunches

• Scissor Kicks

• Hip Bridge (repetitions)

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by lzf from Getty Images

Workout: Sexy Upper by 5!

Time: 45 minutes

Equipment Needed: Weights

Warm Up: 5-10 minutes

To Start: 

Perform the following 3 exercises for the number of reps stated for 5 minutes.

• 30 Butt Kicks

• 20 Prisoner Squats

• 10 Jack Knives (each leg)

Rest 2-3 minutes.

Perform the following sets for 5 minutes each. There are 4 exercises per set and you are to perform 7 reps of each. Continue each set of exercises in the group for the 5 minutes. After EACH SET, perform the Chorus Set (below). Then rest 2-3 minutes and move to the next set to completion of all sets.

Set 1:

• 7 Chest Flys

• 7 Bent-Over Rows

• 7 Push-Ups

• 7 Frontal Rows - both arms at the same time

Chorus Set:

• 7 V-Jumps

• 7 Power Jacks

• 7 Snow Angels

• 7 Mountain Climbers - each leg 

Rest 2 minutes

Set 2:

• 7 Arnold Presses

• 7 Overhead Presses

• 7 Lateral Raises

• 7 Frontal Raises 

Chorus Set:

• 7 V-Jumps

• 7 Power Jacks

• 7 Snow Angels

• 7 Mountain Climbers - each leg 

Rest 2 minutes

Set 3:

• 7 Tricep Kickbacks

• 7 Bicep Curls

• 7 Lying Triceps Extension - each side

• 7 Hammer Curls

Chorus Set:

• 7 V-Jumps

• 7 Power Jacks

• 7 Snow Angels

• 7 Mountain Climbers - each leg 

Rest 2 minutes

Set 4:

• 7 Wipers

• 7 Spidermans - each leg

• 7 Woodchops - each side

• 7 Cross-Over Mountain Climbers - each leg

Chorus Set:

• 7 V-Jumps

• 7 Power Jacks

• 7 Snow Angels

• 7 Mountain Climbers - each leg 

Rest 2 minutes

Set 5:

• 7 Obliques Crunches - each side

• 7 Hip Bridges

• 7 V-Sits

• 7 Bicycles - each leg

Chorus Set:

• 7 V-Jumps

• 7 Power Jacks

• 7 Snow Angels

• 7 Mountain Climbers - each leg 

Rest 2 minutes

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by Lunamarina

Workout: Going Primal (Advanced Challenge)

Time: 45 minutes

Equipment Needed: Cone, Mat, Towel

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

Set 1: Complete One Time

• 30 sec Squats

• 30 sec Alternating Reverse Lunges

• 30 sec Push-Ups

• 30 sec Bicycle Crunches

• ¼ mile Easy Run and Stretch

Set 2: Complete 3 Times

• 30 sec Overhead Triceps Press

• 30 sec Wipers

• 30 sec Skull Crushers

• 30 sec Rest

Rest as Needed

Going Primal Ladder:

Ladder through the following exercises performing 10 reps of each, 9 reps, 8 reps, and so on until you reach 1 rep as outlined below. Set out a cone 30 meters from your mat.

• Lateral Burpees (One regular burpee - NOT floppy - then laterally jump over a towel on the floor next to you and perform another regular burpee. These 2 burpees count as ONE rep.)

• Bear Crawl (Crawl out to the cone and then sprint back to your starting point.)

• Push-Ups with 3 Mountain Climbers Between Each Push-Up (Count only the push-ups as reps.)

• Backwards Jog (To your cone and then back to the mat).

Repeat everything at 9 reps, and so on, down until you complete 1 rep of each exercise. Rest as needed between each set.

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by DragonImages

Workout: Going Down

Time: 45 minutes

Equipment Needed: Weights

Warm Up: 5-10 minutes

Set 1:

• 100 Floor Jacks

• 25 Hindu Squats

• 25 Reverse Flys

• 25 Plank with Butt Kicks (25 butt kicks each leg)

• 25 Lateral Side Lunges with a Side Lateral Raise (25 each side)

• 25 Burpees with a Push-Up

Rest 1-3 minutes

Set 2:

• 90 Regular Jacks

• 20 Hindu Squats

• 20 Reverse Flys

• 20 Plank with Butt Kicks (20 butt kicks each leg)

• 20 Later Side Lunges with a Side Lateral Raise (20 each side)

• 20 Burpees with a Push-Up

Rest 1-3 minutes

Set 3:

• 80 Power Jacks

• 15 Hindu Squats

• 15 Reverse Flys

• 15 Plank with Butt Kicks (15 butt kicks each leg)

• 15 Lateral Side Lunges with a Side Lateral Raise (15 each side)

• 15 Burpees with a Push-Up

Rest 1-3 minutes

Set 4:

• 70 Smurf Jacks

• 10 Hindu Squats

• 10 Reverse Flys

• 10 Plank with Butt Kicks (10 butt kicks each leg)

• 10 Lateral Side Lunges with a Side Lateral Raise (10 each side)

• 10 Burpees with a Push-Up

Rest 1-3 minutes

Set 5:

• 60 Regular Jacks

• 5 Hindu Squats

• 5 Reverse Flys

• 5 Plank with Butt Kicks (5 butt kicks each leg)

• 5 Lateral Side Lunges with a Side Lateral Raise (5 each side)

• 5 Burpees with a Push-Up

Rest 1-3 minutes
Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by puhhha from Getty Images Pro

Workout: Get Pumped

Time: 45 minutes

Equipment Needed: Weights

Warm Up: 5 - 10 minutes

Run:

30 seconds jog and 10 seconds sprint. Repeat for a total of 3-5 minutes.

Circuit 1:

Perform the following exercises for the allotted time and rest for 1-2 minutes. Repeat for 2 total sets.

• 60 sec Dumbbell Overhead Swing

• 15 sec Recovery

• 60 sec Mountain Climbers

• 15 sec Recovery

• 60 sec Squat with Dumbbell Front Press

• 15 sec Recovery

• 60 sec Plank

1-2 minute rest and then repeat

Circuit 2:

Perform the following exercises for the allotted time and rest for 1-2 minutes. Repeat for 2 total sets.

• 60 sec Floppy Burpees

• 15 sec Recovery

• 60 sec Staggered Push-ups (hands are uneven with each other)

• 15 sec Recovery

• 60 sec Russian Twist

• 15 sec Recovery

• 60 sec Floor Jacks

1-2 minute rest and then repeat

Circuit 3:

Perform the following exercises for the allotted time and rest for 1-2 minutes. Repeat for 2 total sets.

• 60 sec Squat with Overhead Press

• 15 sec Recovery

• 60 sec Bent Over Rows

• 15 sec Recovery

• 60 sec Step-ups with Knee Lift and Overhead Press

• 15 sec Recovery

• 60 sec Jump Lunges

1-2 minute rest and then repeat

Finisher:

60 sec Box Jumps
Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by AJ_Watt from Getty Images Signature

Workout: Tank Top Heaven

Time: 60 minutes

Equipment Needed: Weights and a Bench/Chair

Warm Up: 5 - 10 minutes

How to Complete the Ladders:

Each set has two exercises. Perform the complete ladder of 10-1 for the first exercise and 1-10 for the second. One exercise will be going up in reps and the other will be going down in reps. Complete the full ladder alternating between the two exercises before moving onto the next two exercises. Complete the same format for each set. Rest as needed.

First Set:

• Push Ups

• Bent Over Rows

Example: 

• 10 Push Ups, 1 Bent Over Row

• 9 Push Ups, 2 Bent Over Rows

• Etc… until you count down to 1 and up to 10

¼ mile Run

Second Set:

• Bench Crunch

• Windmills - a rep each side

¼ mile Run

Third Set:

• Suicide Push Ups

• Arnold Press

¼ mile Run

Fourth Set:

• Bench or Chair Dips

• Lateral Curls

¼ mile Run

Fifth Set:

• Side Plank with Dip - each side

• Reverse Crunch

¼ mile Run

Cool Down & Stretch: 5 - 10 minutes

Photo Credit: Canva by vitapix from Getty Images Signature

Workout: Lean and Sexy Bottom-Half

Time: 45 - 60 minutes

Equipment Needed: Weights and a Bench/Step

Warm Up: 5 - 10 minutes

How to Complete the Ladders:

Each set has two exercises. Perform the complete ladder of 10-1 for the first exercise and 1-10 for the second. One exercise will be going up in reps and the other will be going down in reps. Complete the full ladder alternating between the two exercises before moving onto the next two exercises. Complete the same format for each set. Rest as needed.

First Set:

• Hindu Squats

• One-Legged Deadlifts (one rep each side)

Example:

• 10 Hindu squats, 1-Legged Deadlift Right, 1-Legged Deadlift Left

• 9 Hindu squats, 2-Legged Deadlift Right, 2-Legged Deadlift Left

• 8 Hindu squats, 3-Legged Deadlift Right, 3-Legged Deadlift Left

• Etc… until you count down to 1 and up to 10

Second Set:

• Split Lunges (one leg on the bench and facing away from the bench) - rep on each leg

• Donkey Kicks - rep on each leg

Third Set:

• Sumo Squats with High Pull (upright row)

• Step-Ups with Lateral Leg Raise (off a bench) - rep on each leg

Fourth Set:

• Lateral Lunge - rep on each leg

• Step-Ups with Lateral Kickback - rep on each leg

Cool Down & Stretch: 5 - 10 minutes

Photo Credit: Canva by undrey from Getty Images

Workout: Mile and Boot Camp Challenge

Time: 45 minutes

Equipment Needed: Jump Rope, Stopwatch, and Weights 

Warm Up: 5 - 10 minutes

1 Mile Run: Write down how long it took you to run a mile so you can track your progress over time

Complete 5 Rounds:

• 10 Overhead Squats

• 15 Floppy Burpees

• 20 Rows (10 per side)

• 25 Full Sit-Ups

• 30 Jump Rope (Singles)

Rest as Needed

Complete 2 Sets:

• 30 sec Windmills (left)

• 30 sec Windmills (right)

• 45 sec Down Dog into Cobra

Cool Down & Stretch: 5 - 10 minutes

Photo Credit: Canva by lzf from Getty Images Pro

Workout: Jane Fonda on Steroids

Time: 60 minutes

Equipment Needed: Stopwatch

Warm Up: 5 - 10 minutes

Complete 6 Sets: Perform 34 Mountain Climbers After Each Set

• 6 Reverse Lunges with a Front Kick - Left Leg

• 6 Lateral Leg Lifts - Left Leg

• 6 Jack Knife - Left Leg

• 6 Reverse Lunges with a Front Kick - Right Leg

• 6 Later Leg Lifts - Right Leg

• 6 Jack Knife - Right Leg

Circuit #1:

• 34 Groucho Walks - Forward

• 34 Plie Calf Raises

• 34 Groucho Walks - Backwards

• 34 Sumo Squats

Tabata #1: 34 seconds of work and 10 seconds rest for 8 sets (4 minutes)

• 34 sec Floor Jacks

• 10 sec Recovery

• Repeat 8 Sets (4 minutes)

Rest 1 - 3 minutes

Circuit #2:

• 34 Hydrants - each leg

• 34 Donkey Kicks - each leg

• 34 Lying Leg Lifts - each leg

• 34 Pulse Leg Lifts - shorter range of motion - each leg

Tabata #2: 34 seconds of work and 10 seconds rest for 8 sets (4 minutes)

• 34 sec Crossover Mountain Climbers

• 10 sec Recovery

• Repeat 8 Sets (4 minutes)

Cool Down & Stretch: 5 - 10 minutes

Photo Credit: Canva by Aleksandr Kondratov from Getty Images

Workout: Upper Body Focus (Ladder and More...)

Time: 45 minutes

Equipment Needed: Band, Weights, and a Stopwatch

Warm Up: 5 - 10 minutes

Ladder Challenge: Ladder the following exercises from 10 to 1 with the exercises listed below. Example: 10 lateral lunges (each side), 10 SDHP, 10 Suicide Push Ups, 10 Skull Crushers, 10 Pull-Overs, 9 Lateral Lunges (each side), 9 SDHP, and so on until you reach one rep for each exercise.

• Lateral Lunges (perform designated reps on EACH leg)

• Sumo-Deadlift High-Pull

• Suicide Push Ups

• Skull Crushers

• Pull-Overs

Complete 2 Rounds: BIG TIME shoulder burn!! Perform each exercise for 30 seconds. Minimal rest between each exercise. I recommend using an exercise band for this, but you can use weights or anything else you have on hand. 

• Front Raise (left arm)

• Front Raise (right arm)

• Lateral Raise (left arm)

• Lateral Raise (right arm)

• Arms Circles (45 seconds forward AND 45 seconds backward on the 1st set & 60 sec forward AND 60 sec backwards on the 2nd set)

Complete 1 - 2 Sets:

• 30 Abduction (15 full range straight and 15 to top) - left side

• 30 Abduction (15 full range straight and 15 to top) - right side

• 20 Fire Hydrants - left side

• 20 Fire Hydrants - right side

Cool Down & Stretch: 5 - 10 minutes

Photo Credit: Canva by Pressmaster