Workout: F-L-O-P-P-Y

Time: 45 minutes

Equipment Needed: None

Warm Up: 5 - 10 minutes

Set #1:

Perform the following 4 exercises for 8 reps each for 4 total sets.

• 8 Jumping Jacks

• 8 Wood Chops - 8 each side

• 8 Jack Knife - 8 each side

• 8 Quadruped - 8 each side

Repeat 4x.

Rest 2 - 3 minutes.

Set #2:

Perform the following 2 exercises for the stated number of reps. Rest as needed.

• 50 Floppy Burpees

• 25 Basic Squats

• 40 Floppy Burpees

• 20 Basic Squats

• 30 Floppy Burpees

• 15 Basic Squats

• 20 Floppy Burpees

• 10 Basic Squats

• 10 Floppy Burpees

• 5 Basic Squats

Rest 2 - 3 minutes.

Set #3:

Perform the following 4 exercises for 8 reps each. Complete 4 sets total.

• 8 Side Plank with Tap Down - 8 each side

• 8 Scissors - 8 each side

• 8 Reverse Crunches

• 8 Russian Twists

Repeat 4x.

Cool Down & Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by vadiar from Getty Images Pro

Workout: Tabata Hell

Time: 45 - 60 minutes

Equipment Needed: Box / Bench, Dumbbells, and a Stopwatch

Warm Up: 5 - 10 minutes

Perform the 8 different Tabata’s. Rest 1 - 2 minutes between each Tabata.

Tabata #1:

• 20 seconds Lunge with Leg on Bench - left leg

• 10 seconds Rest

• 20 seconds Lunge with Leg on Bench - right leg

• 10 seconds Rest

Repeat 8x.

Rest 1 - 2 minutes.

Tabata #2:

• Box Jumps (modify with step-ups if needed)

• Tricep Push-Ups

Tabata #3:

• Bent-Over Rows

• Bench Sits / Bench Taps

Tabata #4:

• Jump Lunges

• Flutter Kicks

Tabata #5:

• Planks - Straight Arm (on hands)

• Tuck Jumps (ground)

Tabata #6:

• Elbows to Knees

• Cross-Over Mountain Climbers

Tabata #7:

• Quick Lunges (shorties) - left side

• Quick Lunges (shorties) - right side

Tabata #8:

• Butt Kicks

• Floor Jacks

Cool Down & Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Syda Productions

Workout: Go the Distance!

Time: 45 minutes

Equipment Needed: Box / Bench and Dumbbells

Warm Up: 5 - 10 minutes

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

Set #1:

• 50 Box Jumps

• 50 Skull Crushers

• 50 Burpees

• 25 Walking Lunges with Bicep Curls (25 each leg)

• ¼ mile Run

Set #2:

• 50 Dumbbell Swings

• 50 Step-Ups (25 each leg)

• 50 Smurf Jacks

• 25 Push-Ups with a Tuck

• ¼ mile Run

Set #3:

• 50 Rows (25 each side)

• 50 Russian Twists (25 each side)

• 50 Cross-Over Mountain Climbers (25 each side)

• 25 Floor Jacks

• ¼ mile Run

Finisher:

Complete 25 Inchworms and 25 Full Sit-Ups

Cool Down & Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Juan-Algar from Getty Images

Workout: On a Decline!

Time: 45 minutes

Equipment Needed: Bench / Curb, Dumbbells, and a Stopwatch

Warm Up: 5 - 10 minutes

Decline:

Perform the following exercises for 20 reps each exercise. Rest 2 minutes, then perform 15 reps of each exercise. Rest 2 minutes, then perform 10 reps of each exercise. Rest 2 minutes, then perform 5 reps of each exercise.

• Reverse Lunges into a Step-Up with Knee Lift and Overhead Press on Benches - each leg

• Push-Ups

• Bench Crunches

• Bench / Curb Jumps

• Sumo Squats with a High Pull

• Coffins

• Cross-Over Mountain Climbers - each leg

• Bench Dips

• Side Crunches - each side

• Jumping Jacks

Rest 1 - 2 minutes each set. Then repeat for 15 reps of each, etc…

Finisher: 

Plank Set. Complete 2 sets total.

• 60 seconds Plank

• 15 seconds Rest

• 45 seconds Plank

• 15 seconds Rest

• 30 seconds Plank

• 15 seconds Rest

Repeat.

Cool Down & Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by AleksandarGeorgiev from Getty Images Signature

Workout: Station Time!

Time: 45 minutes

Equipment Needed: Dumbbells, Medicine Ball, Box / Bench, & a Stopwatch

Warm Up: 5 - 10 minutes

Perform the 3 exercises listed for 7 reps at each station for 5 minutes. Rest 1 - 2 minutes between each station. Cones needed for station 1.

Station #1:

• 7 Ball Walls

• 7 Dumbbell Swings

• Sprint 50 ft and back (set up cones if needed)

Station #2:

• 7 Hindu Squats

• 7 Suicide Push-Ups

• 7 Box Jumps

Station #3:

• 7 Reverse Lunges with Bicep Curls - left leg

• 7 Mountain Climbers - each leg

• 7 Reverse Lunges with Bicep Curls - right leg

Station #4:

• 7 Step-Ups with Kickbacks - left leg

• 7 Bench Dips

• 7 Step-Ups with Kickbacks - right leg

Station #5:

• 7 Rows - left arm

• 7 V-Jumps

• 7 Rows - right arm

Station #6:

• 7 Body Saw

• 7 Lateral Tap Downs

• 7 Tuck Jumps (standing)

Rest 2 - 3 minutes.

Finisher: Perform 30 seconds planks, 10 seconds rest, 30 seconds bicycle crunches, 10 seconds rest for 3 sets.

• 30 seconds Plank

• 10 seconds Rest

• 30 seconds Bicycle Crunches

• 10 seconds Rest

Repeat for 3 sets.

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by StefanDahl

Workout: On the Minute Baby!

Time: 45 - 60 minutes

Equipment Needed: Stopwatch and a Chair or Weight

Warm Up: 5 - 10 minutes

Set #1:

Perform the following 3 exercises for the stated amount of reps below. The twist is, you only have a minute to complete the 5, 10, 15 reps. At the top of the minute, you need to start again. Complete 12 minutes total. Depending on your fitness level, you may want to allot slightly longer than a minute but make sure you keep it challenging.

• 5 Pullover Sit-Ups

• 10 Spiderman Planks

• 15 Jump Squats

Rest 2 - 3 minutes.

Set #2:

Perform windsprints. 30 second of work and 15 seconds of rest for a total of 6 sets (windsprints).

• 30 seconds Windsprints

• 10 seconds Rest

Repeat 6x

Rest 2 - 3 minutes.

Set #3:

Perform the following 3 exercises for the stated amount of reps below. The twist is, you only have a minute to complete the 5, 10, 15 reps. At the top of the minute, you need to start again. Complete 12 minutes total. Depending on your fitness level, you may need to allot longer than a minute but make sure it is still challenging.

• 5 Burpees

• 10 Bench Dips or Skull Crushers

• 15 Frog Jumps

Rest 2 - 3 minutes.

Set #4:

Perform butt kicks. 30 second of work and 15 seconds of rest for a total of 6 sets (windsprints).

• 30 seconds Butt Kicks

• 10 seconds Rest

Repeat 6x

Rest 2 - 3 minutes.

Set #5:

Ab Finisher. Complete 2 - 3 sets of the following ab exercises, 10 reps each.

• 10 Opposite Hand / Opposite Leg

• 10 Bench Crunches

• 10 Coffin

Cool Down & Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by MichaelDeLeon from Getty Images Signature

Workout: Rocky Road Challenge

Time: 45 minutes

Equipment Needed: Weights / Bands

Warm Up and Stretch: 5 - 10 minutes

Challenge:

Complete 2 Rounds of the following challenge in your best time possible (with perfect form). Modify as necessary. Make sure to record your time for future challenges.

• 30 Dips

• 25 Box Jumps (or double unders)

• 30 Sit-Ups

• 25m Bear Crawl

• 200m Sprint

• 25 Spiderman Plank (25 of each side)

• 30 Bicep Curls

• 25 Side Plank with a Dip (25 on each side)

• 30 Regular Burpees

• 200m Sprint

Walk ¼ mile with water for recovery.

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Javier Sanchez Mingorance

Workout: Recovery and Skill Work

Time: 45 minutes

Equipment Needed: Dumbbells or Kettlebells and a Stopwatch

Recovery days are important. It’s not about kicking a** all of the time, you need to make sure you schedule recovery workouts AND that your workouts are periodized properly.

Warm Up: 5 - 10 minutes

Complete 2 Sets:

Perform the following circuit for 2 total sets.

• 5 minutes of alternating Turkish Get Up practice (no weight if you are new to this movement - add weight if you’re comfortable with it)

• 30 seconds Plank

• 30 seconds Kettlebell or Dumbbell Swings

• 30 seconds Plank

• 30 seconds Kettlebell or Dumbbell Swings

• 60 - 90 seconds Rest

Rest as needed.

Complete 3 Rounds:

• 30 seconds Hollow Rock

• 30 seconds Superman

• 30 seconds Side Plank (right)

• 30 seconds Side Plank (left)

• 30 - 60 seconds Rest

½ mile light jog and rest as needed.

Cool Down and Stretch: 15 - 20 minutes

Make sure you cool down WELL… remember, it’s a RECOVERY DAY!

Workout by: Saara Haapanen

Photo Credit: Canva by FatCamera from Getty Images Signature

Workout: Killer Circuits and Ladders

Time: 45 - 60 minutes

Equipment Needed: Weights or a Heavy Item

Warm Up: 5 - 10 minutes

Bootcamp Circuit:

Repeat this circuit 2 - 3 times depending on your fitness level. 

In the squat and press, make sure to bring your weight down to the rack position from the press BEFORE moving down into the squat.

• 30 seconds Squat (with weight in LEFT hand)

• 30 seconds Squat and Press (left)

• 30 second Presses ONLY (left)

• 30 seconds Rest

• 30 seconds Squat (with weight in RIGHT hand)

• 30 seconds Squat and Press (right)

• 30 seconds Presses ONLY (right)

• 60 - 90 seconds Rest

Rest as Needed

Ladder:

Complete a ladder from 10 → 1. Complete 10 reps of each exercise, then 9 reps of each, then 8, and so on until you reach 1 rep of each exercise.

• Rows (left)

• Rows (right)

• Wipers

• Supermans

½ mile Jog and Rest as Needed

Cash Out:

Perform the following exercises for 1 set.

• 30 Abductions on EACH Side

• 30 Donkey Kicks on EACH Side

• 30 Fire Hydrants on EACH Side

• 30 Hip Bridges

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by RossHelen

Workout: 3 Round Rhonda

Time: 45 minutes

Equipment Needed: Weights / Bands

Warm Up and Stretch: 5 - 10 minutes

Challenge:

Complete 3 Rounds of the following challenge in your best time possible (with perfect form). Modify moves as necessary. Record your time and try to beat it in the future.

• ¼ mile Run (100m jog, 100m sprint, 100m jog, 100m sprint!)

• 30 Reverse Crunches

• 25 Floppy Burpees

• 20 Bicep Curls

• 15 Weighted Hip Bridges

• 10 Russian Twists

• 5 Deck Squats (or inchworms)

Walk ¼ mile with water for Recovery

Cash Out:

Perform the following exercises for 2 sets.

• 20 Side Plank with Hip Dip on EACH Side

• 20 Hip Bridges

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by vladimirsukhachev