Workout: Tabata Time… Then It’s All Going Down!

Time: 45 - 60 minutes

Equipment Needed: A stopwatch, dumbbells, and a bench/chair.

Warm Up: 5 - 10 minutes

Tabatas:

Tabata exercises need to be complete 20 seconds on, 10 seconds off for 2 minutes (not 4 minutes).

Example: for the 1st Tabata: 20 seconds reverse lunges (left leg), 10 seconds rest, 20 seconds revers lunges (right), 10 seconds rest, 20 seconds reverse lunges (left), 10 seconds rest, 20 seconds reverse lunges (right), 10 seconds rest…. For a total of 20 minutes.

Recover 45 seconds between EACH Tabataand then REPEAT Tabata 1 - 4.

Tabata #1:

• Reverse Lunges (left)

• Reverse Lunges (right)

Tabata #2: 

• Presses (left)

• Presses (right)

Tabata #3:

• Overhead Triceps Presses

• Mountain Climbers

Tabata #4:

• Rows (left) 

• Rows (right)

¼ mile Recovery Run

Going Down:

Complete ladder from 10 → 1.

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

• Pistol Squat Negatives (over a bench if necessary)

• Dips

Rest as needed.

Finisher:

Finish with a 2 minute set of Tabata sprints!

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by EmirMemedovski from Getty Images Signature

Workout: Burpee Heaven (or Hell)

Time: 30 - 45 minutes

Equipment Needed: A Partner!

Warm Up: 5 - 10 minutes

Grab a Partner:

One person holds any type of plank they want to (straight arm, side, forearm, etc…) while the other person does 40 regular burpees (NOT floppy). Complete 3 rounds (each person needs to complete 3 rounds of burpees and 3 rounds of planks).

Rest as long as needed.

Individual Challenge:

Complete 2 rounds of the following exercises.

• 10 Rainbows

• 20 Pull-Overs

• 30 Push-ups

• 40 Wipers

• ¼ mile Run

Rest as Needed.

Finisher:

• 3 Sets of 10 Hip Bridges

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by vadiar from Getty Images

Workout: No Extra Jiggles!

Time: 45 – 60 minutes

Equipment Needed: Weights Recommended

Warm Up: 5 – 10 minutes

Directions:

Perform the following exercises for 45 seconds of work and 15 seconds of rest. Complete 2 sets of each pair of exercises before you move on to the next set.

Set #1:

• Chest Fly’s

• Close Arm Push-Ups

Example:

• 45 sec Chest Fly’s

• 15 sec Rest

• 45 sec Close Arm Push-Ups

• 15 sec Rest

Repeat (2 sets total)

1 minute Rest

Set #2:

• Squat with Overhead Press and Calf Raise

• Burpees

1 minute Rest

Set #3:

• Pull-Ups

• Sea Turtles

1 minute Rest

Set #4:

• Knee to Elbow (sit-ups)

• Snow Angels

1 minute Rest

Set #5:

• Frontal Raises

• Forward Arm Circles

1 minute Rest

Set #6:

• Alternating Lunges with Overhead Hold of Weights

• Jump Lunges

1 minute Rest

Set #7:

• Overhead Triceps Extensions

• Backwards Arm Circles

1 minute Rest

Set #8:

• Weighted Jumping Jacks

• Power Jacks

Finisher:

Perform the following exercises for stated reps and 2-3 sets

• 20 Jack Knife – left leg

• 20 Bicycle Crunches

• 20 Jack Knife – right leg

• 20 Bicycle Crunches

Rest 30 seconds and repeat 2-3 sets

Cool Down and Stretch: 5 – 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by SrdjanPav from Getty Images Signature

Workout: Cute Behind!

Time: 45 minutes

Equipment Needed: Bands, One Weight, and a Box or Bench

Warm Up: 5 – 10 minutes

Set #1:

Perform the following exercises for the stated number of reps. Rest as needed.

• 50 Box Jumps

• 40 Coffins

• 30 Hydrants to Donkey Kick Combo (each leg)

• 20 Walking Lunges with Bicep Curls (each leg)

• 10 Moving Frog Jumps Forward and 10 Moving Backward Frog Jumps

¼ mile Run

Set #2:

• 10 Moving Frog Jumps Forward and 10 Moving Backward Frog Jumps

• 20 Walking Lunges with Bicep Curls (each leg)

• 30 Hydrant to Donkey Kick Combo (each leg)

• 40 Coffins

• 50 Box Jumps

¼ mile Run

Set #3:

• 50 Butt Kicks (each leg)

• 50 Floor Jacks

• 50 Suicide Tap Downs (each side)

Set #4:

Perform the following 2 exercises back-to-back and for 2 sets each. Complete the 2 sets for one leg before changing legs. Use a band if you have one.

• 25 Leg Abductions – right leg

• 25 Leg Abductions – right leg – half the range of motion (smaller leg lift)

• 30 sec Rest

• Repeat (2 sets)

• 25 Leg Abductions – left leg

• 25 Leg Abductions – left leg – half the range of motion (smaller leg lift)

• 30 sec Rest

Repeat (2 sets)

Finisher:

• 50 Power Jacks!

Cool Down and Stretch: 5 – 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Maridav

Workout: Core, Recovery, and Good Times…

Time: 45 minutes

Equipment Needed: Stopwatch

Warm Up: 5-10 minutes

Repeat each circuit 2x before moving onto the next. Allow 2-3 minutes rest between each circuit.

Circuit #1:

• 45 sec High Knees

• 45 sec Wood Chops - left side

• 45 sec Wood Chops - right side

• 45 sec Butt Kicks

• 45 sec Recovery

Circuit #2:

• 45 sec Windmill - left side

• 45 sec Knees-to-Elbows

• 45 sec Windmill - right side

• 45 sec Mountain Climbers

• 45 sec Recovery

Circuit #3:

• 45 sec Ski Jumps/Moguls

• 45 sec Jack-Knife Crunches - left leg straight

• 45 sec Jack-Knife Crunches - right leg straight

• 45 sec Russian Twist

• 45 sec Recovery

¼ mile Recovery Run

Rest 3 minutes

Next:

Set up 4 cones/markers in a square about 25-50 feet apart. Complete the following exercises while moving along each side of the square. Drill runs for 4-6 minutes.

• Grapevine

• Back Pedal

• Side Shuffle

• Skip

Rest 3-4 minutes

Finisher:

Complete this circuit with 10 reps for each exercise (no rest between exercises)

• 10 Back Extensions / Superman

• 10 Hip Bridges

• 10 Oblique Crunches - each side

• 10 V-Ups

• 10 Quadruped - each side

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by AzmanJaka from Getty Images Signature

Workout: Agility Awesomeness

Time: 45 minutes

Equipment Needed: Cones/Markers and a Stopwatch

Warm Up: 5-10 minutes

Set #1:

10 minutes total time. Complete as many cycles through as possible.

• 10 Scissor Kicks

• 10 Deck Squats (or Inchworms)

• 10 Floppy Burpees

Rest 1-3 minutes

Set #2:

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

• Groucho (forward) to cone and jog back

• Groucho (backward) to cone and jog back

• Shuffle (face left) to cone and jog back

• Shuffle (face right) to cone and jog back

• Grapevine (face left) to cone and jog back

• Grapevine (face right) to cone and jog back

• Sprint down AND sprint back

Rest 1-3 minutes

Set #3:

• High Knees to cone and jog back

• Butt Kicks to cone and jog back

• Bounding (1-legged) to cone and jog back

• Bounding (2-legged) to cone and jog back

• Jog Backwards to cone and jog forwards back

• Bear Crawl to cone and jog back

• Sprint down AND sprint back

Rest 1-3 minutes

Set #4:

Complete 1-2 sets.

• 45 sec Plank

• 45 sec Alternating Quadruped

• 30-45 sec of Reverse Crunches

• 30-45 sec of Oblique Crunches (left)

• 30-45 sec of Oblique Crunches (right)

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by Maridav

Workout: Finishing Touches

Time: 45 minutes

Equipment Needed: Dumbbells and a Stopwatch

Warm Up: 5-10 minutes

Challenge:

Perform 3 rounds of the following in your best time with proper technique.

• ¼ mile Run

• 30 Pull-Overs

• 25 Bicep Curls

• 20 Overhead Triceps Press

• 15 Hollow Rock

• 10 Full Sit-Ups

• 5 Inchworms

Rest as Needed

Complete 3 Sets:

Perform 3 sets of the following exercises.

• 30 sec Dive Bombers

• 30 sec Dips on a Bench (or lying triceps extension if no bench - 15 sec on each side)

• 30 sec Mountain Climbers

• 60 sec Rest

Rest as Needed

Finisher:

Perform 50 Calf Raises

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by pixelshot

Workout: 30-20-10

Time: 45 minutes

Equipment Needed: Dumbbells and a Stopwatch

Warm Up: 5-10 minutes

Set #1:

Perform 12 Burpee Push-Ups EVERY minute for 10 minutes. Rest for the rest of the minute.

Set #2:

Perform the following 4 exercises for 30 reps each, then 20 reps each, and finish with 10 reps each. Rest as needed.

• One-Legged Deadlifts (each leg - weights recommended)

• Skull Crushers

• Hindu Squats

• Side Plank with Dip

Rest 2-3 minutes

Set #3:

Plank Set. Perform all the variations of plank for 30 second holds. Once completed, rest 30 seconds and repeat.

• 30 sec Forearm Plank

• 30 sec Hand Planks

• 30 sec One-Arm Hand Plank (left hand)

• 30 sec One-Leg Hand Plank (left leg)

• 30 sec One-Arm Hand Plank (right hand)

• 30 sec One-Leg Hand Plank (right leg)

• 30 sec Halfway Hold Plank

• 30 sec Rest and Repeat for a second time

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by shironosov from Getty Images

Workout: What Goes Up, MUST Go Down!

Time: 60 minutes

Equipment Needed: Dumbbells, Chair/Bench, Step, and a Stopwatch

Warm Up: 5-10 minutes

Set #1:

Perform the following 2 exercises for 7 minutes total. Rest as needed. Twist - add a rep every time you finish a set. See how high you can get your number of reps.

1. Burpees

2. Box Jumps (bench or curb) - modify with Step-Ups (rep count is one EACH side)

Ex:

• 1 Burpee

• 1 Box Jump

• 2 Burpees

• 2 Box Jumps

• 3 Burpees

• 3 Box Jumps

• Etc... for 7 minutes total

Rest 2-3 minutes

Set #2:

Perform the following exercises for 15 seconds each. Rest 60 seconds and repeat BUT the second round, each exercise is for 30 seconds. Rest 60 seconds and repeat each exercise for 45 seconds each in the third round. Rest 60 seconds and repeat each exercise for 6 seconds. Rest 2-3 minutes and then REPEAT but this time decrease the exercise time (45 seconds, 30 seconds, 15 seconds). 

1. Bench Dips

2. Star Jumps

3. Rows

4. Squat with Calf Raise and Overhead Press

5. Frog Jumps

Set #3:

Perform the following exercises for 2-3 sets.

• 20 Quadruped (10 each side)

• 20 Snow Angels

• 20 Jack Knife (10 each side)

• 20 Bicycles

• 20 Body Saw

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by interstid from Getty Images Pro

Workout: Multiple Madness (Challenge)

Time: 45 minutes

Equipment Needed: Step and Chair/Bench

Warm Up: 5-10 minutes

Challenge:

This one is advanced and is NOT suitable for everyone but can be modified for beginners. Complete the following Challenge at one time in your best time possible (with perfect form).

• ¼ mile (½ of it forwards, and ½ of it backwards)

• 7 Inchworms

• 14 Dips

• 21 Box Jumps (or 21 Step-Ups on each side)

• 28 Double Unders (or 100 regulars)

• 21 Box Jumps (or 21 Step-Ups on each side)

• 14 Dips

• 7 Inchworms

• ¾ mile Run (Forwards)

• 7 Inchworms

• 14 Dips

• 21 Box Jumps (or 21 Step-Ups on each side)

• 28 Double Unders (or 100 regulars)

• 21 Box Jumps (or 21 Step-Ups on each side)

• 14 Dips

• 7 Inchworms

• ¼ mile (½ of it forwards, and ½ of it backwards)

Rest as Needed

Cash Out:

Perform 2 sets of the following exercises.

• 30 Abduction on EACH Side

• 30 Fire Hydrants on EACH Side

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by Boggy