Workout: Trifecta

Time: 45 minutes

Equipment Needed: Step and Bench/Chair

Warm Up: 5-10 minutes

There are two exercise sets in the workout and it reads: A, B, A, B, A. This is an advanced workout so you can modify reps or exercises as needed. Rest as needed.

Set #1:

• 17 Box Jumps (or 17 Step-Ups PER Side)

• 30 Dips

• 41 Squats

• 200m Sprint!

Set #2:

• 17 Double Unders (or 80 Singles)

• 30 Floppy Burpees

• 41 Sit-Ups

• 200m Sprint!

Set #1:

• 17 Box Jumps (or 17 Step-Ups PER Side)

• 30 Dips

• 41 Squats

• 200m Sprint!

Set #2:

• 17 Double Unders (or 80 Singles)

• 30 Floppy Burpees

• 41 Sit-Ups

• 200m Sprint!

Set #1:

• 17 Box Jumps (or 17 Step-Ups PER Side)

• 30 Dips

• 41 Squats

• 200m Sprint!

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by Antonio_Diaz from Getty Images

Workout: Fat Burner!

Time: 45 minutes

Equipment Needed: Weights, Jump Rope, and Bench or Chair

Warm Up: 5-10 minutes

Begin:

Perform the following exercises in order for the stated number of reps. Rest 2-3 minutes after the first set, and then repeat. Rest as needed. 

• 100 Jump Ropes

• 35 Squats with Overhead Presses

• 25 Skull Crushers

• 20 Windmills (10 each side)

• 15 Sumo Squats with High Pull

• 10 Wide Legged Push-Ups

• 5 Coffins

• 100 Jump Ropes

Rest 2-3 minutes and Repeat

Perform the 2 exercises for 30 seconds of work and 10 seconds of rest for 4 total sets. Follow with 1 minute of butt kicks.

Set #1:

• 30 sec Staggered Hand Push-Ups

• 10 sec Rest

• 30 sec Reverse Fly’s

• 10 sec Rest

• Repeat for 4 Sets Total

Rest 1-2 minutes

Set #2:

• 30 sec Hammer Curls

• 10 sec Rest

• 30 sec Bench Dips

• 10 sec Rest

• Repeat for 4 Sets Total

Rest 1-2 minutes

Set #3:

• 30 sec Hand Planks on Weights

• 10 sec Rest

• 30 sec Flutter Kicks

• 10 sec Rest

• Repeat 4 Sets Total

Rest 1-2 minutes

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by Dragan Grkic from Getty Images Pro

Workout: Switching it Up!

Time: 45 minutes

Equipment Needed: Dumbbells, Kettlebells, or Band

Warm Up: 5-10 minutes

Set #1:

Perform 3 sets of the following. Allow 30-60 rest between sets.

• 30 sec Rows (L)

• 30 sec Rows (R) 

• 30 sec Overhead Triceps Press

• 30 sec Modified V-Ups (15 sec with left leg up, 15 with right)

• 30 sec Mountain Climbers

Run ¼ Mile BACKWARDS

Set #2:

Complete as many rounds of the following as possible in 6 minutes. I usually use kettlebells for these presses but if you don’t have any, you can use a heavier dumbbell, exercise band, or another heavy item.

• 3 “Bottoms-Up” Presses (hold the kettlebell handle with the bottom facing the sky)

• 8 Regular Burpees

Rest 1-3 minutes

Set #3:

Set up cones/markers around 50 feet apart. Start each exercise at one cone and finish at the other.

• Groucho (½ forward and ½ backwards) to cone and jog back

• Shuffle (stay low - face left) to cone and jog back

• Shuffle (stay low - face right) to cone and jog back

• Grapevine (face left) to cone and jog back

• Grapevine (face right) to cone and jog back

• Bear Crawl to cone and jog back

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by March Sirawit Hengthabthim’s Images

Workout: Legs & Ladders

Time: 45 minutes

Equipment Needed: Mat and Bench or Chair

Warm Up: 5-10 minutes

10 Minutes:

Complete a FULL round of the following exercises EVERY MINUTE, on the minute. Start with the numbers below and increase/decrease as needed. Whatever time you have left in that minute can be rest.

• 5 Triceps Push-Ups

• 10 Straight Leg Sit-Ups

• 20 Mountain Climbers

Rest 2-3 minutes

10 Sets:

Complete 10 sets of the following (can do pistol squats over a bench as a modification).

• 2 Pistol Squats - left leg (negatives only)

• 2 Pistol Squats - right leg (negatives only)

• 3 Pike Push-Ups

Rest as Needed

Ladder:

Complete 10 reps of each exercise, then 9 reps of each, then 8, and so on until you reach 1 rep of each exercise.

• Pull-Overs

• V-Jumps

• Wood Chops

• 20 Meter Sprint

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by mimagephotography

Workout: 3-6-9

Time: 45-60 minutes

Equipment Needed: Weights and Bench or Step

Warm Up: 5-10 minutes

¼ mile Run

Perform the following exercises for the stated reps for 6 minutes. Rest only as needed throughout. Rest 3 minutes between sets.

Set #1:

• 3 Burpees with a Push-Up

• 6 Box Jumps

• 9 Bench Crunches

Rest 2-3 minutes

Set #2:

• 3 Standing Tuck Jumps

• 6 Step-Up with Kickbacks (3 each side)

• 9 Plank with 9 Butt Kicks

Rest 2-3 minutes

Set #3:

• 3 Frog Jumps

• 6 Reverse Lunge up to a Step-Up with a Knee Lift (3 each side)

• 9 Deck Squats

Rest 2-3 minutes

Set #4:

• 3 Pull-Ups (of Pick Push-Ups)

• 6 Renegade Rows (3 each side)

• 9 Power Jacks

Rest 2-3 minutes

Finisher:

• ¼ mile Run

• 60 seconds of Star Jumps

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by vadiar from Getty Images

Workout: 100's

Time: 45 minutes

Equipment Needed: Weights and a Jump Rope

Warm Up: 5-10 minutes

Set #1:

Perform the following exercises for stated reps for 4 sets. ¼ mile run between each set. Rest 2-3 minutes between each set.

• 40 Jump Rope Double Rotation or 80 Single Rotation

• 30 Box Jumps

• 20 Renegade Rows

• 10 Deck Squats

¼ mile Run

Rest 2-3 minutes

Set #2:

Perform the following exercises for 25 reps each for 4 sets. Rest 1 minute between each set.

• 25 Coffins

• 25 Side Plank with Dip (left side)

• 25 Reverse Crunch

• 25 Side Plank with Dip (right side)

Rest 1 minute

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by gbh007 from Getty Images Pro

Workout: Sexy Legs and I know it!

Time: 45 minutes

Equipment Needed: Weights and a Bench of Step

Warm Up: 5-10 minutes

Perform the following exercises in order for stated number of reps. Follow with a ¼ mile run after each set. Rest as needed.

Set #1:

• 10 Reverse Lunges (5 each leg)

• 20 Forward Lunges (10 each leg)

• 30 Walking Lunges (15 each leg)

• 40 Split Legged Lunges (20 each side) - leg on bench

¼ mile Run

Rest 2-3 minutes

Set #2:

• 10 Prison Squats

• 20 Sumo Squats

• 30 Squat with a Twist (15 to each side)

• 40 Jump Squats

¼ mile Run

Rest 2-3 minutes

Set #3:

• 10 Straight Legged Deadlift

• 20 Step-Ups with Kickbacks (10 each side)

• 30 One-Legged Deadlifts (15 each side)

• 40 Step-Ups with Knee Lift and Overhead Press

¼ mile Run

Rest 2-3 minutes

Set #4:

• 10 Grouch Forward

• 10 Grouch Backwards

• 30 Donkey Kicks (15 each leg)

• 40 Hydrants (20 each leg)

¼ mile Run

Rest 2-3 minutes

Finisher:

Complete 3 sets of 60 second planks with 15 seconds rest between each.

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by yacobchuk from Getty Images Pro

Workout: Circuit Breaker

Time: 45 minutes

Equipment Needed: Mat and Weights or a Heavy Item

Warm Up: 5-10 minutes

Circuit #1:

Complete as many rounds of the following exercises as you can in 5 minutes.

• 15 Squat Jumps

• 10 Sumo-Deadlift High-Pulls

• 5 Suicide Push-Ups

¼ mile Recovery Run

Rest 1-3 minutes

Circuit #2:

Complete as many rounds of the following exercises as you can in 5 minutes.

• 5 Reverse Lunges (5 per side)

• 7 Sit-Ups

• 9 Skull Crushers

¼ mile Recovery Run

Rest 1-3 minutes

Circuit #3:

Complete as many rounds of the following exercises as you can in 5 minutes.

• 5 One-Legged Reaches (5 per side)

• 10 Cross-Body Mountain Climbers

• 15 Bicycle Crunches

¼ mile Recovery Run

Rest 1-3 minutes

Circuit #4:

Complete as many rounds of the following exercises as you can in 5 minutes.

• 9 Bicep Curls

• 7 Russian Twists

• 5 Bench Crunches

¼ mile Recovery Run

Rest 1-3 minutes

Circuit #5:

Complete as many rounds of the following exercises as you can in 5 minutes.

• 9 Supermans

• 7 Reverse Crunches

• 5 Jack-Knives (per side)

¼ mile Recovery Run

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by Geber86 from Getty Images Signature

Workout: Sexy Bottom by 6!

Time: 45 minutes

Equipment Needed: Weights and a Step-Up

Warm Up: 5-10 minutes

Circuit 1:

Perform the following 3 exercises for the number of reps stated for 6 minutes

• 30 Smurf Jacks

• 20 Plank with Alternating Butt Kicks (10 each leg)

• 10 Squat with Calf Raises

Rest 2-3 minutes

Perform the following sets for 6 minutes each each. There are 3 exercises per set, perform 6 reps of each. Continue each set of exercises in each set for 6 minutes. After EACH SET, run ½ mile (or do 100 jacks). Then rest 2-3 minutes before moving onto the next set.

Set #1:

• 6 Reverse Lunge with Front Kick - each leg

• 6 Sumo Squats with High Pull

• 6 Step-Ups with Knee Raise and Overhead Press (with weights)

⅛ mile run

Rest 2-3 minutes

Set #2:

• 6 Hindu Squats

• 6 One-Legged Deadlifts (with weights)

• 6 Step Ups with Lateral Raises - each leg

⅛ mile run

Rest 2-3 minutes

Set #3: 

• 6 Groucho Forward and 6 Groucho Backward

• 6 Box Jumps (modify step-ups alternating 6 each leg)

• 6 Step-Up with Glute Kickback

⅛ mile run

Rest 2-3 minutes

Set #4:

• 6 Walking Lunges with Bicep Curls - each leg (weights)

• 6 Abduction - each leg

• 6 Lunge with Leg on Bench - each leg (weights)

⅛ mile run 

Rest 2-3 minutes

Set #5:

• 6 Frog Jumps

• 6 Hydrates - each leg

• 6 Donkey Kicks - each leg

⅛ mile run

Rest 2-3 minutes

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by aleksandrkondratov

Move at Work Challenge: Pectoral Wall Stretch