Workout: Tabata Time!

Time: 45 minutes

Equipment Needed: Weights & Rope or Medicine Ball (optional)

Warm Up: 5 - 10 minutes (½ mile suggested)

Tabata:

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

Example for the 1st Tabata: 20 seconds Overhead Walking Lunges, 10 seconds Rest, 20 seconds V-Jumps, 10 seconds Rest, 20 seconds Overhead Walking Lunges, 10 seconds Rest, 20 seconds V-Jumps, 10 seconds rest, and keep repeating for a total of 2 minutes.

Recover 60-90 seconds between EACH Tabata and then REPEAT Tabatas 1-4 after a ¼ mile recovery jog.

Tabata #1:

• Overhead Walking Lunges

• V-Jumps

Tabata #2:

• Battle Ropes (any variation) - if no ropes, then medicine ball slams, burpees, or any other cardio

Tabata #3:

• Push Ups

• Spiderman Plank

Tabata #4:

• Jackknives

• Hollow Hold

¼ mile recovery jog and repeat

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Ales-A from Getty Images Signature

Workout: Agility and Upper Body Awesomeness!

Time: 45 - 60 minutes

Equipment Needed: Weights or Bands and Cones / Markers

Warm Up: 5 - 10 minutes

Circuit 1:

Repeat 3x.

• 30 seconds Rows (left)

• 30 seconds Rows (right)

• 30 seconds Pull-Overs

• 60 seconds Deck Squat (skill practice)

• Rest 45 - 60 seconds

Rest as needed.

Agility Training:

Set up cones / markers around 50 feet apart. Start each exercise at one cone and finish at the other. Recover as needed. Complete 2 total sets.

• 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

• Backwards jog down and jog back

• Sprint down AND sprint back

Circuit 2:

Repeat 2x.

• 30 seconds Front Raise (right arm)

• 30 seconds Lateral Raise (right arm)

• 30 seconds Front Raise (left arm)

• 30 seconds Lateral Raise (left arm)

• 45 seconds Arm Circles Forwards into 45 seconds Arm Circles Backwards! Do NOT Drop Your Arms!!

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Vasko from Getty Images Signature

Workout: Mixin' It Up!

Time: 45 - 60 minutes

Equipment Needed: Weights or Bands (Optional - Jump Rope and/or Kettlebells)

Warm Up: 5 - 10 minutes

Circuit #1:

Repeat 3x.

• 30 seconds Reverse Lunges (left leg)

• 30 seconds Presses (left arm)

• 30 seconds Reverse Lunges (right leg)

• 30 seconds Presses (right arm)

• 50 m Bear Crawl

• 60 seconds Rest

Rest as Needed.

Circuit #2:

Repeat 3x.

• 30 seconds Overhead Triceps Press

• 30 seconds Plank

• 30 seconds Sumo-Deadlift High-Pulls

• 30 seconds Hip Bridges

• 45 - 60 seconds Rest Between Sets

Joint Mobility:

Choose a joint mobility exercise to get ready for the Metabolic Circuit. Example: walking knee hugs, walking quad stretch, walking cradle. Perform for 2 - 3 minutes.

Metabolic Circuit:

Perform one of the 3 options below.

• Level 1: 2 Sets of…

  • ¼ mile run straight into 25 mountain climbers (repeat this for a total of 2 sets)

• Level 2: 3 Sets of…

  • ¼ mile run straight into 120 Jump Rope (repeat this for a total of 3 sets)

• Level 3: 3 Sets of…

  • ¼ mile run straight into 50 kettlebell swings (repeat this for a total of 3 sets)

Cool Down and Stretch: 5 - 10 minutes (REALLY WELL!!)

Workout by: Saara Haapanen

Photo Credit: Canva by DragonImages

Workout: Kick A** Cardio

Time: 45 - 60 minutes

Equipment Needed: Weights, Jump Rope, Med Ball / Battle Rope

Warm Up: 5 - 10 minutes

Challenge:

Complete the following challenge at one time in your best time possible (with perfect form). Make sure you record your time and see if you can beat it next time.

• 1 mile Run

• 50 Battle Rope Slams (OR Med Ball Slams)

• 40 Double Unders (attempt 40 Double Unders or perform 160 Singles)

• 30 Sumo-Deadlift High-Pulls

• 20 Full Sit-Ups

• 10 Burpees

Walk ¼ Mile with Water for Recovery.

Cash Out:

Perform the following exercises for 1 set.

• 10 Down Dog - into Cobra

• 10 Worlds Greatest Stretches on Each Side

• 30 Hip Bridges

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by fractalmonster

Workout: Upper Body Baby!

Time: 45 - 60 minutes

Equipment Needed: Box / Bench and a Weight or Other Heavy Item

Warm Up: 5 - 10 minutes

Set of Exercises #1:

Perform the following 5 exercises for rps for 5 minutes.

• 5 Box Jumps

• 5 Skull Cruhers

• 5 Spiderman Planks

• 5 Jump Lunges (EACH side)

• 5 V-Sits

Repeat for 2 sets.

Rest for 2 - 3 minutes.

Set of Exercises #2:

Perform the following exercises for 10 reps each for 3 sets before moving to the next group of exercises.

• 10 Chest Fly’s

• 10 Reverse Fly’s

• 10 Suicide Push-Ups

• 10 Power Jacks

Repeat for 3 total sets.

Rest 1 - 2 minutes.

• 10 Wood Chops (EACH side)

• 10 Bicep Curl Immediately Followed by a Triceps Extension (over your head)

• 10 Front Arm Raises

• 10 Snow Angels

Repeat for 3 total sets.

Rest 1 - 2 minutes.

• 10 Quadruped

• 10 Side Planks with Tap Down (EACH side)

• 10 Tuck Jumps

• 10 Step-Ups (EACH side)

Repeat for 3 total wets.

Rest 2 - 3 minutes.

Tabata Finisher:

Perform 20 seconds of work and 10 seconds of rest. Repeat 4 times.

• 20 seconds of Burpees

• 10 seconds of Rest

• Repeat x4.

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by PeopleImages from Getty Images Signature

Workout: Legs Baby!

Time: 60 minutes

Equipment Needed: None

Warm Up: 5 - 10 minutes

Exercise Set #1:

Perform the following 5 exercises for 30 seconds each and follow each with 30 seconds of rest. Repeat for 2 total sets.

• 30 seconds Floor Jacks

• 30 seconds Butt Kicks

• 30 seconds Squat Pulse/Quick Squats

• 30 seconds Mountain Climbers

• 30 seconds Jump Lunges (stay low)

• 30 seconds Rest

Repeat for 2 sets.

Rest for 2 - 3 minutes.

Exercise Set #2:

Perform the following exercises for 10 reps each for 3 sets before moving to the next group of exercises.

• 10 One-Legged Deadlifts (EACH side)

• 10 Hip Bridges (one-legged - EACH side)

• 10 Squats with Alternating Lateral Side Kicks (EACH side)

• 10 Jump Squats

Repeat for 3 sets.

Rest for 1 - 2 minutes.

• 10 3” Lunges (EACH side)

• 10 Hip Bridges (one-legged - EACH side)

• 10 Step-Ups with Glute Kickbacks (EACH side)

• 10 Frog Jumps

Repeat for 3 sets.

Rest for 1 - 2 minutes.

• 10 Reverse Lunges to Step-Up with Knee Lift and Overhead Press

• 10 Basic Squat

• 10 Hydrants (EACH side)

• 10 Lateral Lunges (EACH side) 

Repeat for 3 sets.

Rest for 1 - 2 minutes.

Finisher: 

Perform windsprints and back pedal. Set up 2 cones about 100 feet apart. Have them run from the first cone to the second cone. Then back pedal (run backwards) the way back. Repeat for 4 minutes.

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Ziga Plahutar from Getty Images Signature

Workout: Repeat and Beat!

Time: 45 - 60 minutes

Equipment Needed: A Bench / Chair and a Stopwatch

Warm Up: 5 - 10 minutes

Exercise Set #1:

Perform the following 1 minute timed sets. Perform 1 set and then REPEAT! Count your reps PER exercise and try to beat each exercise rep total the second set. Write it down for future reference.

• 60 seconds Push-Ups

• 60 seconds Rest

• 60 seconds Burpees

• 60 seconds Rest

• 60 seconds Jump Squats

• 60 seconds Rest

• 60 seconds Full Sit-Ups

• 60 seconds Rest

• 60 seconds Tuck Jumps

2 minutes Rest and REPEAT and Beat!

Exercise Set #2:

Perform the following exercises for 10 reps each, then 15 reps each, then 20 reps each, and finish with 25 reps each. Complete all 10 reps of each exercise before moving on. Rest as needed.

• Lunge with Leg on Bench (reps are EACH side) with Bicep Curl

• Hindu Squats

• Russian Twist (reps are EACH side)

• Plank with Kickbacks (reps are EACH side)

• V-Jumps

Example:

• 10 Lunge with Leg on Bench (reps are EACH side) with Bicep Curl

• 10 Hindu Squats

• 10 Russian Twist (reps are EACH side)

• 10 Plank with Kickbacks (reps are EACH side)

• 10 V-Jumps

• 15 Lunge with Leg on Bench (reps are EACH side) with Bicep Curl

• 15 Hindu Squats

• Etc… 10, 15, 20, and 25 reps of each.

Rest 2 - 3 minutes.

Finisher:

Perform ONE MINUTE of Jumping Jacks!

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by AzmanL from Getty Images Signature

Workout: Jump, Jump, Jump!

Time: 60 minutes

Equipment Needed: Jumprope (optional) and a Weight or Other Heavy Item

Warm Up: 5 - 10 minutes

Exercise #1:

Perform 1 push-up immediately followed up with a sit-up (rollover) for a ladder set of 10 to 1. Perform 10 of each, then 9 of each, 8 of each, and etc… all the way down to 1 rep each! Between EACH set of reps, perform 10 jump squats.

• Push-Up to Sit-Up - 10 Reps Each

• 10 Jump Squats

• Push-Up to Sit-Up - 9 Reps Each

• 10 Jump Squats

• Push-Up to Sit-Up - 8 Reps Each

• 10 Jump Squats

• Push-Up to Sit-Up - 7 Reps Each

• 10 Jump Squats

• Down to 1 Push-Up to 1 Sit-Up

Exercise #2:

Perform the following exercises in order and at your own pace.

• 100 Jump Ropes

• 50 Lunges EACH Side with Lateral Arm Raises

• 100 Jump Ropes

• 50 Bench Dips

• 100 Jump Ropes

• 50 Sumo Squats with an Upright Row (High Pull)

• 100 Jump Ropes

• 50 Renegate Rows (25 each side)

• 100 Jump Ropes

• 50 Arnold Presses

• 100 Jump Ropes

• 50 Step-Ups with Lateral Leg Raises EACH Side

• 100 Jump Ropes

• 50 Snow Angels

• 100 Jump Ropes

• 50 Coffins

• 100 Jump Ropes

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by RAW PIXELS

Workout: Mirrored Images

Time: 45 - 60 minutes

Equipment Needed: Box / Step and a Weight or Other Heavy Item

Warm Up: 5 - 10 minutes

Workout:

Perform the following workout at your own pace. Rest as needed.

• 50 Walking Lunges (25 EACH leg) with Bicep Curls

• 50 Box Jumps or Modify with Step-Ups

• ¼ mile Run

• 25 Pulse Squats (Shortie Squats)

• 25 Jump Squats

• ¼ mile Run

• 25 Rows (each side)

• 25 Push-Ups

• 100 Suicide Tap Downs

• 25 Hydrants (each side)

• 25 Donkey Kicks (each side)

• 100 Power Jacks

• 25 Skull Crushers

• 25 Suicide Push-Ups (25 each side)

• 100 Mountain Climbers (50 each side)

• 25 Skull Crushers

• 25 Suicide Push-Ups (25 each side)

• 100 Mountain Climbers (50 each side)

• 25 Hydrants (each side)

• 25 Donkey Kicks (each side)

• 100 Power Jacks

• 25 Rows (each side)

• 25 Push-Ups

• 100 Suicide Tap Downs

• 25 Pulse Squats (Shortie Squats)

• 25 Jump Squats

• ¼ mile Run

• 50 Walking Lunges (25 EACH leg) with Bicep Curls

• 50 Box Jumps or Modify with Step-Ups

• ¼ mile Run

Finisher: 18 Burpees / 18 Spiderman (each side)!

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Maridav

Workout: Partner Challenge

Time: 45 - 60 minutes

Equipment Needed: A Partner 

Warm Up: 5 - 10 minutes

Partner Challenge:

Perform the following challenge exercises as a TEAM. The first set should work out to 30 reps per person, not 60. Example: Thrusters - each person should perform 30each to reach a team total of 60. Rows - each person should perform 30 rows per person on BOTH sides to reach a team total of 60 per side.

Challenge:

Complete the following exercises in your best time possible as a team. 

¼ mile Run (with your partner)

• 60 Squat and Press (Thrusters)

• 60 Rows on EACH Side

• 60 Floppy Burpees

• 60 Leg Throws

¼ mile Run (with your partner)

• 40 Squat and Press (Thrusters)

• 40 Rows on EACH Side

• 40 Floppy Burpees

• 40 Leg Throws

¼ mile Run (with your partner)

• 20 Squat and Press (Thrusters)

• 20 Rows on EACH Side

• 20 Floppy Burpees

• 20 Leg Throws

¼ mile Run (with your partner)

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Antonio_Diaz from Getty Images