Workout: Twisted Pyramid!

Time: 45 minutes

Equipment Needed: Dumbbells, Box/Chair, and a Jump Rope (optional)

Warm Up: 5 - 10 minutes

Timed Set:

Perform the following exercises through once for a time. Rest 2 - 3 minutes and then repeat. Try to beat your first time.

• 25 Jump Squats

• 25 Push-Ups

• 25 Full Sit-Ups

• 25 Burpees

• ¼ mile Run

• Rest 2 -3 minutes

• Repeat

Twisted Pyramid Set:

Perform the following exercises for 8 reps each, then move to 7 reps each, then 6, all the way down to 1. Rest as needed. After you complete it down, rest 2 - 3 minutes, then climb back up. 1 rep of each, 2 reps of each, etc up to 8.

• BW Squat

• Front Lunges (each leg)

• Box Jumps

• Bent-Over Rows

• Skull Crushers

• Floor Jacks

• Spiderman Plan (each leg)

Finisher:

• 100 Jump Ropes (single or double under)

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by David Pereiras

Workout: Saturday Tabatas!

Time: 45 - 60 minutes

Equipment Needed: A Stopwatch, Dumbbells, a Medicine Ball, and a Kettlebell (optional)

Warm Up: 5 - 10 minutes

Tabatas:

Each Tabata exercise needs to be completed for 8 sets (or 4 minutes total). 

For example: 20 seconds of medicine ball slams, 10 seconds rest, 20 sec medicine ball slams, 10 seconds rest, 20 seconds medicine ball slams, 10 seconds rest, 20 seconds medicne ball slams, and so on until you reach 4 minutes (8 sets of medicine ball slams).

Allow 1 - 3 minutes rest BETWEEN each numbered Tabata.

1. Tabata #1: 20 secones Medicine Ball Slams & 10 seconds Recovery

2. Tabata #2: 20 seconds 1-Arm Rows & 10 seconds Recovery (alternate sides every 20 seconds)

3. Tabata #3: 20 seconds Burpees & 10 seconds Recovery

4. Tabata #4: 20 seconds Bicep Curls in a Stationary Squat Position & 10 sec Recovery

5. Tabata $5: 20 seconds Kettlebell Swings OR Cross-Body Mountain Climbers & 10 seconds Recovery

6. Taata #6: 20 seconds Wood-Chop & 10 seconds Recovery (alternate sides every 20 seconds)

7. Tabata #7: 20 seconds Superman Hold & 10 seconds Recovery

8. Tabata #8: 20 seconds Springs & 10 seconds Recovery

Rest 3 - 4 minutes.

Finisher:

Complete 2 Sets.

• 10 Windmills on each side

• 10 Down-Dogs into Cobra

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by vadiar from Getty Images

Workout: Agility and Other Goodness…

Time: 45 - 60 minutes

Equipment Needed: Cones/Markers and a Stopwatch

Warm Up: 5 - 10 minutes

Timed:

Complete as many cycles through as possible in 10 minutes.

• 10 Double-Unders (each attempt counts as a rep if you are unable to perform this skill)

• 10 Deck Squats or Deck Squat Attempts (or Sumo-Deadlift high-pulls if you don’t want to perform deck squats)

• 10 Arm Presses (10 on each side)

Rest 3 minutes.

Circuit:

Complete 3 rounds of the following exercises. Perform each exercise for 30 seconds. 1 minute rest after each round. Minimal rest between exercises.

• Pike Push-Ups

• Russian Twists

• Wipers

• Swings or Mountain Climbers

Rest 2 - 3 minutes.

Cones / Markers:

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

• Groucho (forward) to cone and jog back

• Grouch (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

• Bear Crawl down and jog back

• Backwards Jog down and jog back

• Sprint down AND Sprint back

Rest 2 - 3 minutes.

Core:

Complete 1 - 2 sets.

• 45 seconds alternating quadruped

• 30 - 45 seconds of Reverse Crunches

• 30 - 45 seconds of Oblique Crunches (left)

• 30 - 45 seconds of Oblique Crunches (right)

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by torwai from Getty Images

Workout: Cardio COMA!

Time: 45 minutes

Equipment Needed: Box/Bench and Medicine Ball or Weights

Warm Up: 5 - 10 minutes

3 Rounds for Time:

Perform 3 rounds in your best time possible. 

• 35 Sit-Ups (full)

• 35 Box Jumps

• 35 Battling Rope Slams OR Medicine Ball Slams OR Rows

• 35 Push-Ups with a Tuck Jup (between each push-up)

• 35 Overhead Walking Lunges

• ¼ mile Run

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by milan2099 from Getty Images Signature

Workout: Upper Body Bombshell

Time: 60 minutes

Equipment Needed: Dumbbells and a Stopwatch

Warm Up: 5 - 10 minutes

Set #1:

Perform 3 rounds of the following exercises.

• 30 seconds Pull-Overs

• 30 seconds Skull Crushers

• 30 seconds Wipers

• 30 seconds Mountain Climbers

• 30 seconds Rest

¼ mile Run

Set #2:

Perform 3 rounds of the following exercises.

• 30 seconds Presses (left)

• 30 seconds Presses (right)

• 30 seconds Squat with Bicep Curls

• 30 seconds Burpees

• 30 seconds Rest

¼ mile Run

Set #3:

Perform 3 rounds of the following exercises.

• 30 seconds Rows (left)

• 30 seconds Rows (right)

• 30 seconds Push-Ups

• 30 seconds Bicycle Crunches

• 30 seconds Rest

¼ mile Run

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by WhitneyLewisPhotography from Getty Images Signature

Workout: Leg Sculptor!

Time: 45 minutes

Equipment Needed: Dumbbells or Other Heavy Item

Warm Up: 5 - 10 minutes

Short Challenge:

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

• 10 Pistols (negatives only) - left

• 10 Pistols (negatives only) - right

• 20 Sit-Ups

• 30 Jump Ropes (singles)

¼ mile Run

Set #1:

Perform 2 - 3 rounds of the following exercises.

• 30 seconds Low Lateral Lunges (stay in a low lunge and just move laterally from side-to-side, do NOT come up out of the lunge… this is a good one!)

• 30 seconds 2-Leg Stiff Legged Deadlifts

• 30 seconds Opposite Arm - Opposite Leg

• Rest 30 seconds

• Farmers Walk about 50 Meters

Set #2:

Perform 2 - 3 rounds of the following exercises.

• 30 seconds 1-Legged Reaches (left)

• 30 seconds 1-Legged Reaches (right)

• 30 seconds Dive Bombers

• 30 seconds Superman Hold

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by microgen from Getty Images

When to Modify Movements

Ever wondered when you should modify movements during a workout?

Watch the video to learn more!

Workout: Circuit City

Time: 60 minutes

Equipment Needed: Weights and a stopwatch

Warm Up: 5 - 10 minutes

Starter:

Complete 2 sets of 30 seconds per exercise.

• Body weight squats

• Alternating Lunge with Twist

• Push-Ups

• Mountain Climbers

Complete 3 Rounds:

Complete 50 - 60 seconds of each exercise. Allow 10 - 20 seconds between exercises. When all 8 exercises are complete, allow 1 - 4 minute rest between rounds. Complete 3 rounds total.

1. Squat and Press

2. Double Under Practice (or single Jump Rope)

3. Overhead Walking Lunges

4. Burpee with a Push-Up

5. Bicep Curls

6. Kettlebell Swings OR Cross-Over Mountain Climbers

7. Superman Hold Station

8. Star Jumps

¼ mile Recovery Run (and then repeat circuit twice more).

Core Circuit:

Complete 3 rounds of this (rest as needed between rounds).

• 20 Flutter Kicks

• 20 sec Side Plank - left

• 20 sec Side Plank - right

• 20 Bicycle Crunches

• 20 Russian Twists

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by MilanMarkovic from Getty Images

Is a 20 Minute Workout Worth It?

Is a 20 minute workout worth it?

Spoiler alert.......YES!!!

ANYTHING is better than nothing.

You can actually change your body and build muscle with a few 20 minute workouts a week.

Watch the video to learn a bit more.

Workout: So What If We’re Square?

Time: 45 - 60 minutes

Equipment Needed: A stopwatch and cones/markers

Warm Up: 5 - 10 minutes

Timed:

Complete as many cycles through as possible in 10 minutes.

• 10 Modified V-Ups

• 8 Floppy Burpees

• 6 Inchworms

1 - 3 minutes Rest

Squares:

Set up square with each side about 30 feet apart from each other.

Perform the following exercises around the ENTIRE square… BUT make sure to complete 5 sit-ups at EACH corner before moving on.

• Groucho ½ forward and ½ backwards

• Shuffle (½ face left and ½ face right)

• Grapevine (½ face left and ½ face right)

• Quick feet! (pretend you are on hot coals)

• Sprint

1 - 3 minutes Rest

• High Knees

• Butt Kicks

• Skipping with High Knees (bounding)

• Jog Backwards

• Bear Crawl

• Sprint

1 - 3 minutes Rest

Core: 

Complete 2 sets.

• 45 sec Plank

• 45 sec Alternating Quadruped

• 30 - 45 seconds of Reverse Crunches

• 30 - 45 seconds of Scissor Kicks

• 30 - 45 seconds of Spiderman Plank

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Zdyma4 from Getty Images