Workout: Legs, Cardio, Core

Time: 60 minutes

Equipment Needed: Bench / Step and a Stopwatch

Warm Up: 5 - 10 minutes

Strength Circuit #1:

Complete 3 sets. Allow 1 - 2 minutes rest between sets.

• 30 seconds Lateral Lunges - left (stationary or stepping)

• 30 seconds Lateral Lunges - right (stationary or stepping)

• 30 seconds 1-Leg Reaches - left

• 30 seconds 1- Leg Reaches - right

• 30 seconds Suicide Push-Ups

• 1 - 2 minutes Rest

Strength Circuit #2:

Complete 2 - 3 sets. Allow 1 - 2 minutes rest between sets.

• 30 seconds Step-Ups - left

• 30 seconds Step-Ups - right

• 30 seconds Bench Crunches

• 30 seconds Plank

• 1 - 2 minutes Rest

Tabatas:

Perform 20 seconds of work and 10 seconds recovery for 4 minutes for each Tabata set.. Example: 20 seconds high knees, 10 seconds rest, 20 seconds flutter kicks, 10 seconds rest, REPEAT until you reach 4 minutes total.

• Tabata #1: High Knees and Big Flutter Kicks

• Tabata #2: V-Jumps and Tuck Jumps

Rest 1 - 3 minutes.

Core: 

Complete 2 sets. Allow 30 - 60 seconds rest between sets.

• 60 seconds Jackknives (switch legs after 30 seconds)

• 60 seconds Plank

• 30 seconds Quadruped (alternating)

• 30 seconds Opposite Arm - Opposite Leg

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by littlehenrabi from Getty Images

Workout: Cone Crazy

Time: 45 minutes

Equipment Needed: A partner and a stopwatch.

Warm Up: 5 - 10 minutes

Dynamic Warm Up: Complete 30 seconds of each exercise for 2 rounds total.

• Body Weight Squats

• Jumping Jacks

• Butt Kicks

• Reverse Lunges

• Full Sit-Ups

Workout:

Set up 5 cones in a big square. Complete 50 seconds per cone, 10 seconds rest in between cones. Complete 2 rounds total.

• Cone 1 - Jumping Rope

• Cone 2 - Wall Sits

• Cone 3 - Cross-Over Mountain Climbers

• Cone 4 - Floppy Burpees!!

• Cone 5 - Basic Crunches

¼ mile Recovery Jog

Partner Challenge: Obstacle Course

Set 4 cones up in a line. Complete 2 rounds total.

• Cone 1 - Walking Push-Ups

• Cone 2 - Double Jumps

• Cone 3 - Grapevine - Left

• Cone 4 - Grapevine - Right

• Sprint back and tag partners hand

Plank Contest:

Hold a plank for as long as you can. Record your time.

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by roibu from Getty Images

Workout: Crazy 8’s

Time: 45 minutes

Equipment Needed: Stopwatch and a Bench/Chair

Warm Up: 5 - 10 minutes

Complete 8 Rounds:

Perform these 8 exercises for 8 reps EACH and for 8 total rounds!

• 8 - 3” Lunges (8 EACH side)

• 8 V-Sits

• 8 Burpees

• 8 Hindu Squats

• 8 Russian Twists (8 EACH side)

• 8 Triceps Push-Ups

• 8 Frog Jumps

• 8 Bench Dips

Tabata:

Tabata Style. Perform 20 seconds of work and 10 seconds of rest. Complete 8 rounds of each.

Tabata Set #1:

• 20 seconds Wind Sprints

• 10 seconds Rest

Rest 1 - 2 minutes.

Tabata Set #2:

• 20 seconds Plank

• 10 seconds Rest

Rest 1 - 2 minutes.

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by RossHelen

Workout: Double Ladder

Time: 45 - 60 minutes

Equipment Needed: Weight & Box/Curb & a Jump Rope (optional)

Warm Up: 5 - 10 minutes

Perform the 2 stated exercises in each set from 10 reps down to 1 rep. Perform the 1st exercise for 10 reps and then follow with the 2nd exercise for 10 reps, then 1st exercise for 9 reps and then 2nd exercise for 9 reps and continue all the way down to 1 rep each.

After you complete EACH set of exercises, perform 25 Jump Ropes before moving onto the next set.

Rest as needed.

Set #1:

• Dumbbell Swings

• Coffin

25 Jump Ropes

Example:

• 10 Dumbbell Swings

• 10 Coffin

• 9 Dumbbell Swings

• 9 Coffin

• etc…

• After you complete all the way down to 1 rep each, perform 25 jump ropes.

Set #2:

• Step-Up with Glute Kickback

• Box/Curb Jumps

25 Jump Ropes

Set #3:

• Sumo Squat with Alternating Leg Lifts

• Burpees with a Push-Up

25 Jump Ropes

Set #4:

• Bicep Curl into Overhead Triceps Extension

• Floor Jacks

25 Jump Ropes

Set #5:

• Spiderman

• Jack Knife (both legs count as 1)

25 Jump Ropes

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Nastasic from Getty Images Signature

Workout: Head to Toe in 60!

Time: 60 minutes

Equipment Needed: Weights (8 lbs minimum)

Warm Up: 5 - 10 minutes

Perform 60 seconds of EACH exercise below. Rest after every 5 exercises for 60 seconds.

Set #1:

• 60 seconds One-Legged Deadlifts - left leg

• 60 seconds Jump Squats

• 60 seconds One-Legged Deadlifts - right leg

• 60 seconds Frog Jumps

• 60 seconds Stiff Legged Deadlifts

• 60 seconds Rest

Set #2:

• 60 seconds Reverse Lunge to Front Lunge and Punch with Weight - Left Leg

• 60 seconds Jump Lunges

• 60 seconds Reverse Lunge to Back Lunge and Punch with Weight - Right Leg

• 60 seconds Jump Ropes

• 60 seconds Alternating Reverse Lunges with Bicep Curls

• 60 seconds Rest

Set #3:

• 60 seconds Push-Ups

• 60 seconds Knee Highs with Overhead Alternating Arms Presses

• 60 seconds Bent-Over Rows

• 60 seconds Suicide Tap Downs

• 60 seconds Chest Fly’s

• 60 seconds Rest

Set #4:

• 60 seconds Suicide Push-Ups

• 60 seconds Floor Jacks

• 60 seconds Arnold Press (one legged - 30 seconds each leg)

• 60 seconds Jumping Jacks

• 60 seconds Lateral Raises

• 60 seconds Rest

Set #5:

• 60 seconds Curtsy Lunge to Side Lateral Lunge - right leg

• 60 seconds Seal Jumps - feet the same as regular jack and the arms go in and out at shoulder level

• 60 seconds Curtsy Lunge to Side Lateral Lunge - left leg

• 60 seconds Jog in place with forward punches

• 60 seconds Alternating Lateral Side Lunges

• 60 seconds Rest

Set #6:

• 60 seconds Kickbacks - hands end facing the ceiling

• 60 seconds Alternating Front Tap Downs

• 60 seconds Double Up on Weights and Perform One Arm Bicep Curls Left Arm 

• 60 seconds Power Jacks

• 60 seconds Double Up on Weights and Perform One Arm Bicep Curls Right Arm

• 60 seconds Rest

Set #7:

• 60 seconds Plank

• 60 seconds Mountain Climbers

• 60 seconds Side Plank - left side

• 60 seconds Crossover Mountain Climbers

• 60 seconds Side Plank - right side

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Maridav

Workout: Renegade and Rotation

Time: 45 minutes

Equipment Needed: A Partner

Warm Up: 5 - 10 minutes

Partner Challenge:

One person holds any type of plank they want to (straight arm, side, forearm, etc…) while the other person does 12 renegade rows on each side. Each partner needs to do 3 rounds of rows on each side. If you do not have a partner, alternate between the two exercises.

Rest as long as needed.

Individual Challenge:

Complete 2 rounds of the following exercises in your best time possible while maintaining proper form.

• 10 Rainbows

• 20 Supermans

• 30 Triceps Push-Ups

• 40 Russian Twiss

• 50 Wipers

• ¼ mile Run

Rest as Needed

Finisher:

50 Regular Burpees

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by pixelshot

Workout: Descending Ladder of Goodness

Time: 45 minutes

Equipment Needed: Kettlebell, Dumbbells, and a Jump Rope (optional)

Warm Up: 5 - 10 minutes

Downward Spiral Challenge:

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

• ½ mile Run

• 100 Jump Ropes

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

• 80 Side Bends (40 per side)

• 70 Mountain Jumpers

• 60 Kettlebell Swings

• ¼ mile Run

• 50 Gian Flutter Kicks

• 40 Dips

• 30 Upright Rows

• 20 Double Unders

• 10 Deck Squats

• ½ mile Run

Rest 3 - 6 minutes or as needed.

Finisher:

Complete 1 - 2 rounds.

• 30 seconds Side Plank (left)

• 30 seconds Side Plank (right)

• 30 seconds Alternating Quadruped

• 3 x 10 second Holds on Hip Bridges

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Crystal Sing from corelens

Workout: 7 Up!

Time: 45 minutes

Equipment Needed: Dumbbells and a Box/Chair

Warm Up: 5 - 10 minutes

Perform the following exercises for the stated number of reps. Rest as needed. Complete the first set and then move to the second set.

Set #1:

• 7 Hindu Squats

• 14 Tucks (ground)

• 21 Bench Dips

• 28 Renegade Rows with a Push-Up Between Each Row (14 each side)

• 35 Arnold Presses

• 42 One-Legged Bicep Curls

• 49 Floppy Burpees

• ¼ mile Run

Rest 2 - 3 minutes.

Set #2:

• 7 Deck Squats

• 14 V-Sits

• 21 Bench Crunches

• 28 Side Plank tap Downs (28 EACH side)

• 35 Reverse Curls

• 42 Jack Knife (21 each side)

• 49 Box Jumps

• ¼ mile Run

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Kanawa_Studio from Getty Images Signature 

Workout: Bottoms Up!

Time: 60 minutes

Equipment Needed: A Stopwatch, Dumbbells, and a Partner

Warm Up: 5 - 10 minutes

Starter:

Perform the following 4 exercises for 4 minutes.

• 4 V-Jumps

• 4 Spiderman Plank (each leg)

• 4 Toe Touches

• 4 Prisoner Squats

Rest 2 minutes.

Perform the following exercises for 10 reps each, rest 30 seconds, and repeat for 4 sets total. After completing each set, perform 20 seconds of work followed by 10 seconds of rest for 2 ½ minutes. Then move to the next 4 sets of 10 reps exrcise.

Set #1:

• 10 Reverse Lunges with a Bicep Curl (each leg)

• 10 Lateral Lunges with Lateral Arm Side Raises (each leg)

• 10 Forward Lunges with Overhead Press (each leg)

• 10 Lunge Jumps

• Rest 30 seconds

• Repeat for 4 total sets

Rest 2 - 3 minutes.

Set #2:

• 20 seconds Snow Angels

• Rest 10 seconds

• Repeat for 5 total sets

Rest 2 - 3 minutes.

Set #3:

• 10 Hydrants (each leg)

• 10 Donkey Kicks (each leg)

• 10 Sumo Squats with High Pull

• 10 Frog Jumps

• Rest 30 seconds

• Repeat for 4 total sets

Rest 2 - 3 minutes.

Set #4:

• 20 seconds Wind Sprints

• Rest 10 seconds

• Repeat for 5 total sets

Rest 2 - 3 minutes

Ab Finisher (with a Partner):

Perform the following exercises for 50 reps each.

• 50 Partner Sit-Ups (each person completes 50 reps)

• 50 Partner Leg Throws (each person completes 50 reps)

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by MikeSaran from Getty Images

Workout: Only 60!

Time: 45 - 60 minutes

Equipment Needed: A stopwatch and dumbbells

Warm Up: 5 - 10 minutes

Set #1:

Perform each exercise below for 60 seconds each. After each set (3 sets total), perform 2 minutes of Seal Jacks (legs are same as regular jacks, but arms stay at shoulder height and open and close in front of the body - hands will come together for a clap).

• 60 seconds Arm Circle (30 seconds forward, 30 seconds backward)

• 60 seconds Suicide Push-Ups

• 60 seconds Walking with Overhead Alternating Presses with Weights

• 2 minutes of Seal Jacks

• 1 minute Rest

• Repeat from the top for 3 total sets

Rest 2 - 3 minutes

Set #2:

Perform each exercise below for 60 seconds each. After each set (3 sets total), perform 2 minutes of Floor Jacks.

• 60 seconds Windmills (30 seconds each direction)

• 60 seconds Hip Bridges

• 60 seconds Bird Dog

• 2 minutes Floor Jacks

• 1 minute Rest

• Repeat from the top for 3 total sets

Rest 2 - 3 minutes.

Ab Finisher: 

Perform the following 3 exercises for 60 seconds each and for 3 sets. Rest 30 seconds between each set.

• 60 seconds Plank

• 60 seconds Bicycles

• 60 seconds Mountain Climbers

• 30 seconds Rest

• Repeat from the top for 3 total sets

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by strike0 from Getty Images