Workout: Beat the Clock

Time: 45 minutes

Equipment Needed: Weights

Warm Up: 5-10 minutes

Set #1:

Perform the following exercises for the stated number of reps and keep track of your time. Rest 2-3 minutes and then repeat and try to beat your first time.

• 30 Jump Lunges

• 30 Triceps Push-Ups

• 30 Jump Squats

• 30 Flutter Kicks (30 each leg)

• 30 V-Jumps

• 30 Bent Over Rows

• 30 Cross-Over Mountain Climbers (30 each leg)

• 30 Reverse Lunges with a Front Kick (30 each leg)

• 30 Knee Highs with Overhead Presses (optional with weights - 30 each leg)

• 30 Bench Crunches

Rest 2-3 minutes

Repeat for a second set and try to beat your time.

Tabata:

Two different sets of Tabata. Perform the first exercise for 20 seconds of work and 10 seconds of rest for 8 sets or 4 minutes total. Rest 1-2 minutes and perform the 2nd Tabata in the same format.

1. Plank

2. Bicycle Crunches

Example:

• 20 sec Plank

• Rest 10 sec

• 20 sec Plank

• Rest 10 sec

• Etc… for a total of 8 sets (4 minutes)

Rest 1-2 minutes

Perform Bicycle Crunches same as above.

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by FatCamera from Getty Images Signature

Workout: Twisted Spartan (WARNING - ADVANCED!)

Time: 45-60 minutes

Equipment Needed: Weights, Kettlebells, or Bands

This is a modified, more twisted boot camp version of the infamous “Spartan 300” Workout made famous by GymJones.com.

Warm Up: 5-10 minutes

Move through each exercise as fast as possible with perfect form.

Challenge:

• ¼ mile Run

• 25 1-Legged Burpees (left leg)

• 25 1-Arm Rows (left arm)

• 25 Push-Ups

• 50 Deadlifts (with weight - kettlebells preferred)

• 50 Box Jumps (OR 50 Step-Ups per Side OR 50 Touchers per Side)

• ½ mile Run

• 50 Squat and Press (with or without weight)

• 50 Wipers

• 25 Push-Ups

• 25 1-Arm Rows (right arm)

• 25 1-Legged Burpees (right leg)

• ¼ mile Run

Rest as Needed 3-6 minutes

Finisher:

Complete 1 round.

• 10 Dive Bombers

• 10 Windmills (10 per side)

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by Syda Productions

Workout: Mixed Bag of Awesomeness

Time: 45 minutes

Equipment Needed: Dumbbells and a Stopwatch

Warm Up: 5-10 minutes

Set #1:

5 minutes total time. Perform as many rounds as possible of the following exercises with limited rest until the time is up.

• 7 Push-Ups

• 7 Spiderman Plank (7 with each leg)

• 7 Regular (not floppy) Burpees

Rest as Needed

Set #2:

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

• 30 sec Pull-Over Sit-Ups

• 30 Bicycle Crunches

• 30 sec Skull Crushers

• 30 sec V-Jumps (Plank Jacks)

¼ mile Run

Rest as Needed

Set #3:

Perform 2 sets of the following. Allow 30-60 seconds of rest between sets.

• 30 sec Inchworms

• 30 sec Knees to Elbows

• 30 sec Windmills (left)

• 30 sec Windmills (right)

Rest as Needed

Set #4:

Perform 2 sets of the following.

• 30 sec Side Plank (with a hip-dip on the left)

• 30 sec Side Plank (with a hip-dip on the right)

• 30 sec Superman Hold

Rest as Needed

Finisher:

10 Down Dogs into Cobra

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by urbazon from Getty Images Signature

Workout: Progression Baby!

Time: 45 minutes

Equipment Needed: Stopwatch and Dumbbells

Warm Up: 5-10 minutes

Perform the 4 sets below with 60 seconds of work and 15 seconds of rest. Then follow-up with a Tabata of Wind Sprints. Then return to the top and repeat the entire workout again. In the second round, replace the Wind Sprints Tabata for a Tabata set of Mountain Climbers.

Set #1:

• 60 sec Push-Ups

• Rest 15 sec

• 60 sec Triceps Push-Ups

• Rest 15 sec

• 60 sec Plyo Push-Ups

Rest 1 minutes

Set #2:

• 60 sec Prisoner Squats

• Rest 15 sec

• 60 sec Squat Pulse / Quick Squats

• Rest 15 sec

• 60 sec Jump Squats

Rest 1 minutes

Set #3:

• 60 sec Bent-Over Rows

• Rest 15 sec

• 60 sec Lateral Tap Downs

• Rest 15 sec

• 60 sec Renegade Rows

Rest 1 minute

Set #4:

• 60 sec Alternating Reverse Lunges

• Rest 15 sec

• 60 sec Alternating Lateral Lunges

• Rest 15 sec

• 60 sec Alternating Jump Lunges

Rest 1 minutes

Tabata Set for 1st Round: Wind Sprints Tabata

Ex:

• 20 sec Wind Sprints

• 10 sec Rest

• Repeat for a total of 8 sets / 4 minutes)

Tabata Set for 2nd Round: Mountain Climbers

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by EmirMemedovski from Getty Images Signature

Workout: Double up!

Time: 60 minutes

Equipment Needed: Jump Rope and Dumbbells

Warm Up: 5-10 minutes

Set #1:

Perform the following set for the allotted number of reps. Rest as needed. Rest 3-4 minutes at the end of the set and then repeat for a second set.

• 20 Bench Dips

• 40 Jump Ropes - Double Rotation or Singles

• 20 Arnold Presses

• 40 Jump Ropes - Double Rotation or Singles

• 20 Close Push-Ups

• 40 Jump Ropes - Double Rotation or Singles

• 20 Snow Angels

• 40 Jump Ropes - Double Rotation or Singles

• 20 Rows (10 each side)

• 40 Jump Ropes - Double Rotation or Singles

• 25 Spiderman Plank

• 25 Reverse Crunches

• 25 V-Sits

• 25 Bicycles

Rest 2-4 minutes

Repeat for 2 total sets

Set #2:

Perform the following set for the allotted number of reps. Rest as needed. Rest 3-4 minutes at the end of the set and then repeat for a second set.

• 20 Bicep Curls - right leg lifted off the floor

• 40 Jump Squats (modify with regular squats if needed)

• 20 Arm Circles - Back

• 40 Jump Squats

• 20 Lateral Raises - left leg lifted off the floor

• 40 Jump Squats

• 20 Quadruped (10 each side)

• 40 Jump Squat

• 20 Arm Circles - Forward

• 40 Jump Squats

• 25 Body Saws

• 25 Oblique Crunches - left side

• 25 Toe Touches

• 25 Oblique Crunches - right side

Rest 2-4 minutes

Repeat for 2 total sets

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by AzmanL from Getty Images Signature

Workout: Holy Legs!

Time: 45 minutes

Equipment Needed: Chair/Bench and Dumbbells

Warm Up and Stretch: 5-10 minutes

Set #1:

8 minutes total time. Perform as many rounds as possible of the following exercises with limited rest until the time is up. 

• Overhead Walking Lunges (holding weight overhead)

• 10 Suicide Push-Ups (5 per side)

• 10 Full Sit-Ups

¼ mile Recovery Run

Rest 2-4 minutes

Set #2:

8 minutes total time. Perform as many rounds as possible of the following exercises with limited rest until the time is up.

• 10 Squats with a Press

• 10 Bicep Curls

• 10 Hollow Rocks

¼ mile Recovery Run

Rest 1-3 minutes

Set #3:

Pistol Squat Practice! Try this over the ground however, if you have back or knee issues, only do this over a bench or chair. Perform 20 NEGATIVE only Pistol Squats. Complete sets of 2 on each side until you reach 20 per side. Do NOT try to get up on one leg. 

Rest as needed

Set #4:

3 minutes total time. Perform as many rounds as possible of the following exercises with limited rest until the time is up.

• 10 Russian Twists

• 10 Mountain Climbers

Set #5:

Perform 2 sets of 12 Hip Bridges.

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by Maridav

Workout: 55 Ladder

Time: 45-60 minutes

Equipment Needed: Weights, Bench/Chair, and Step

Warm Up: 5-10 minutes

Perform the workout at your own pace.

Set #1:

• 20 Jump Squats

• 20 Bench Dips

• 20 Wipers

• 20 Lateral Lunges with Lateral Arm Raises (each leg)

• 20 Windmills (each side)

Rest 1-2 minutes

Set #2:

Push-Up Declining Ladder Set focusing on proper form. Rest 15 seconds between each rep.

• 10 Push-Ups

• Rest 15 seconds

• 9 Push-Ups

• Rest 15 seconds

• 8 Push-Ups

• Rest 15 seconds

• Continue down to 1!

Rest 1-2 minutes

Set #3:

• 20 Floor Jacks

• 20 Tricep Kickbacks

• 20 V-Sits

• 20 Squat with Overhead Presses

• 20 Bent-Over Rows

Rest 1-2 minutes

Set #4:

V-Jumps Declining Ladder Set focusing on proper form. Rest 15 seconds between each rep.

• 10 V-Jumps

• Rest 15 seconds

• 9 V-Jumps

• Rest 15 seconds

• Continue down to 1!

Rest 1-2 minutes

Set #5:

• 20 Ski Jumps

• 20 Arnold Presses

• 20 Bicycle Crunches (each leg)

• 20 Reach Lunges (each leg)

• 20 One-Legged Hip Bridges

Rest 1-2 minutes

Set #6:

Box Jumps Declining Ladder Set focusing on proper form. Rest 15 seconds between each rep.

• 10 Box Jumps

• Rest 15 seconds

• 9 Box Jumps

• Rest 15 seconds

• Continue down to 1!

⅛ mile Recovery Run

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by Charli Bandit from Getty Images Signature

Workout: Beat It!

Time: 45 Minutes

Equipment Needed: Stopwatch and Dumbbells

Warm Up: 5-10 minutes

Circuit #1:

Perform the following 4 exercises in a row followed by ¼ mile for a time. Rest for 2-3 minutes and then repeat for a second round. Time yourself and see if you can beat your time the second round.

• 20 Jump Squats

• 20 Push-Ups

• 20 Burpees (Modify - 40 knee lifts if needed)

• 20 Full Sit-Ups

• ¼ mile Run

Rest 2-3 minutes and repeat

Circuit #2:

Perform the following exercise for 60 seconds and count their reps. Rest 30 seconds and repeat. Try to beat the number of reps from the first 60 seconds for each exercise listed below. 1 minute rest between sets.

Set #1: Overhead Dumbbell Swings

Ex: 60 sec Overhead Dumbbell Swings (if no weights - frog jumps)

Rest 30 seconds

Repeat

Rest 1 minute

Set #2: Floor Jacks

Set #3: Box Jumps (modify - alternating Step-Ups)

Set #4: Jump Rope

Rest 2-3 minutes

Circuit #3:

Perform the following exercises for 30 reps, then 20 reps, then 10 reps. Rest 30 seconds between each set. Complete the entire set of reps of Suicide Push-Ups before moving to the Renegade Rows.

Exercise #1: Suicide Push-Ups

Exercise #2: Renegade Rows

Circuit #4:

Finish with 10 reps of the following 2 exercises for 2 sets.

• 10 Downward Facing Dogs into Cobra

• 10 Quadruped

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by Syda Productions

Workout: Even Ladder!

Time: 45 minutes

Equipment Needed: Weights

Warm Up: 5-10 minutes

Tabata Style:

Perform the following 2 exercises for 20 seconds of work and 10 seconds of recovery for 8 sets alternating between the two (4 minutes total).

• 20 sec V-Jumps

• 10 sec Recovery

• 20 sec Squat

• 10 sec Recovery

Repeat 4x

Reset 2-3 minutes

Ladder:

Perform the following 5 exercises for 10 reps each, then 8 reps each, 6 reps each, 4 reps each, 2 reps each. Rest 1-2 minutes between each set.

• 3” Lunges (number of reps for EACH side)

• One Legged Reaches (number or reps for EACH side)

• Side Lunges (number of reps for EACH side)

• Bicep Curl to Overhead Triceps Extension (with weights, if no weights - close push-ups)

• Jack Knife (number of reps for EACH side)

Tabata Style:

Perform the following exercises for 20 seconds of work and 10 seconds of recovery for 8 sets - alternating between the two (4 minutes total). Two different sets.

Set #1:

• 20 sec Side Plank with Dip

• 10 sec Recovery

• 20 sec Side Plank with Dip

• 10 sec Recovery

Rest 1-2 minutes

Set #2:

• 20 sec Mountain Climbers

• 10 sec Recovery

• 20 sec Coffin

• 10 sec Recovery

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by vladans from Getty Images Pro

Workout: Downward Spiral

Time: 45-60 minutes

Equipment Needed: Weights and a Stopwatch

Warm Up: 5-10 minutes

Downward Spiral Challenge:

Complete this ENTIRE circuit at one time in your best possible time (with perfect form). Use modifications and scale when necessary. Rest as needed.

• ½ mile Run

• 100 Jumping Jacks

• 90 Hollow Rocks OR Plank with Alternating Butt Kicks (90 per side)

• 80 Side Bends (40 per side)

• 70 Mountain Climbers

• 60 Lateral Lunges (30 per side)

• ¼ mile Run

• 50 Groucho’s

• 40 Rows (40 per side)

• 30 Skull Crushers

• 20 Standing Tuck Jumps

• 10 Deck Squats

• ½ mile Run

Rest 3-6 minutes

Complete 1-2 Rounds:

• 30 sec Side Plank (left)

• 30 sec Side Plank (right)

• 30 sec Alternating Quadruped

• 3 x 10 sec Holds on Hip Bridges

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by Antonio_Diaz from Getty Images Pro