Workout: Cardio & More!

Time: 45 - 60 minutes

Equipment Needed: Medicine Balls, Sand Bags / Dumbbells, and a Jumping Rope

Warm Up: 5 - 10 minutes

Stations: 

Perform the following exercises for 30 seconds with 10 seconds rest between. After completing one set all the way through, immediately go into a 60 second plank. Rest 1 minutes and then repeat for 5 total sets.

1. Jump on to a Box or Curb and Turn 180 Degrees and Jump Down - Repeat

2. Jump Rope

3. Overhead Medicine Ball Slams

4. Sand Bags / Dumbbells Squats with Overhead Lift

5. V-Jumps

Immediately go into a 60 second plank at the end of the set. Rest 1 minutes and then REPEAT for a total of 5 sets.

Rest 2 - 3 minutes

Finisher:

2 Tabata style sets. Complete 20 seconds of work followed by 10 seconds of rest for 8 sets equal to 4 minutes. Rest 1 minute between each Tabata.

• Tabata #1: Spiderman left leg and Spiderman right leg - alternating between the two

• Tabata #2: Jack Knife Crunches left leg straight and Jack Knife Crunches right leg - alternating between the two

Example: 

• 20 seconds Spiderman - left leg

• 10 seconds Rest

• 20 seconds Spiderman - right leg

• 10 seconds Rest

Repeat x4

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by anilakkus from Getty Images Signature 

Workout: Cardio with Sprinkles of Strength!

Time: 30 minutes

Equipment Needed: Exercise Bike

Warm Up:

Start with 5 minutes of easy cycling at a low resistance to get your heart rate up and to warm up your muscles.

Interval 1:

Increase resistance and pedal at a moderate-high intensity for 30 seconds. Follow that with 30 seconds of easy cycling at a low resistance, repeating this pattern for a total of 5 minutes.

Isometric Movement 1:

Get off the bike and stand beside it. Place your hands on the handlebars and press down as hard as you can for 30 seconds. FOcus on engaging arms and shoulders. 

Interval 2: 

Repeat the same 30 seconds on, 30 seconds off pattern for 5 minutes.

Isometric Movement 2: 

Stand behind the bike (lower the seat if needed) and place your hands on the seat. Push down on the seat as hard as you can for 30 seconds, engaging your back and core muscles.

Interval 3: 

Repeat the same 30 seconds on, 30 seconds off pattern for 5 minutes.

Isometric Movement 3: 

Sit on the bike and grip the handles tightly and straighten out your legs in front of you. Push down on the handles as hard as you can for 30 seconds, working your chest and arms.

Interval 4: 

Repeat the same 30 seconds on, 30 seconds off pattern for 5 minutes.

Cool Down: 

Finish with 5 minutes of easy cycling at a low resistance to bring your heart rate down and to cool down your muscles.

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by SimonSkafar from Getty Images Signature

Workout: Big 4-0!

Time: 45 - 60 minutes

Equipment Needed: Dumbbells

Warm Up: 5 - 10 minutes

Exercises:

Start by running a ¼ mile. Then perform 40 reps of each exercise. Rest as needed.

• ¼ Mile Run

• 40 Walking Lunges with Bicep Curls (40 each leg)

• 40 Jump Squats

• 40 Full Sit-Ups with Feet FLAT to the Ground

• 40 Sumo Squats

• 40 Oblique Crunches on EACH Side

• 40 Floor Jacks

• 40 Push-Ups

• 40 Spiderman on EACH Side

• 40 Lumbar Jacks

• 40 Butt Kicks on EACH Leg

• 40 Wipers (all directions)

• 40 Floppy Burpees

• 40 Skull Crushers

• 40 Russian Twists on EACH Side

• 40 Star Jumps

Finisher:

Tabata style set with 20 seconds of work and 10 seconds of rest. Alternate between exercises (plank and mountain climbers) for 4 minutes total (8 sets).

• 20 seconds Plank

• 10 seconds Rest

• 20 seconds Cross-Over Mountain Climbers

• 10 seconds Rest

• Repeat for 4 total rounds

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by BartekSzewczyk from Getty Images

Workout: On a Minute!

Time: 45 minutes

Equipment Needed: Dumbbells & a Stopwatch

Warm Up: 5 - 10 minutes

Set #1:

Perform 45 seconds of work and 15 seconds of rest for the following exercises. Complete all 5 stations, rest 1 - 2minutes, and then repeat for a total of 5 rounds.

1. Push Up to Tuck - perform push up and then follow with a tuck

2. Sumo Jump Squats with Weight in Front of Body - toes and knees out

3. Skull Crushers with Hips Up Off the Floor (high hips)

4. Mountain Climbers to Snow Angel Combo - perform 10 mountain climbers and then 5 snow angels

5. Squat with Alternating Overhead Dumbbell Swings

Rest 1 - 2 minutes. Repeat for 5 total rounds.

Set #2:

Perform 1 minute of each exercise with 5 seconds rest (to transition) to the next exercise.

• 1 minute Pulse / Quick Squats

• 5 seconds Rest

• 1 minute Side Plank Hold - right side

• 5 seconds Rest

• 1 minute Floppy Burpees

• 5 seconds Rest

• 1 minute Side Plank Hold - left side

• 5 seconds Rest

• 1 minute Butt Kicks

• 5 seconds Rest

• 1 minute V Sit-Ups

• 5 seconds Rest

• 1 minute Belt Kicks - hands on hips and alternate front leg kicks

• 5 seconds Rest

• 1 minute Reverse Crunches

• 5 seconds Rest

• 1 minute Lateral Tap Downs

• 5 seconds Rest

• 1 minute Russian Twist

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Ziga Plahutar from Getty Images Signature

Workout: Short Shorts!

Time: Box / Bench, Dumbbells, & a Stopwatch

Equipment Needed: 45 - 60 minutes

Warm Up: 5 - 10 minutes

Exercise #1:

Perform the following 4 exercises for 7 reps each for 6 minutes

• 7 Pisoner Squats

• Plank with 7 Butt Kicks - each side

• 7 Jumping Jacks

• 7 Elbows to Knee

Rest

Exercise #2:

Perform the following sets as stated below. Be sure to repeat to perform the exercises on BOTH sides! Follow a Tabata style set of Jump Squats in the first set and Box Jumps in the second set.

Set #1:

• 30 seconds Stationary Lunge with Bicep Curls - left leg

• 30 seconds Reverse Lunges with Overhead Hold - left leg

• 30 seconds Lateral Lunges with Bicep Curls - left leg

• 30 seconds Quick / Pulse Lunge Weight in Hands by Side - left leg

• 30 seconds Lateral Squat Leg Lift Weight in Hands in Front of Chest - left leg

• 30 seconds Rest

• Tabata Style: Repeat for 8 sets - 4 minutes total

  • 20 seconds Jump Squats

  • 10 seconds Rest

REPEAT the entire set above on the right leg!

Set #2:

• 30 seconds Split Lunges with Foot on Bench - left leg

• 30 seconds Regular Step-Ups - left leg leads

• 30 seconds Step-Ups (where one leg stays on the bench while the other one goes up and down onto the bench) - left leg

• 30 seconds Lunge into Step-Up and Knee Lift - left leg

• 30 seconds Rest

• Tabata Style: Repeat for 8 sets - 4 minutes total

  • 20 seconds Box Jumps (modify with Step-Ups as needed)

  • 10 seconds Rest

REPEAT the entire set above on the right leg!

Finisher:

Perform 30 seconds of each for 2-3 sets.

• 30 seconds Spiderman

• 30 seconds Plank

• 30 seconds Sea Turtles

• 30 seconds Mountain Climbers

• 30 seconds Rest

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by littlehenrabit from Getty Images 

Workout: Climbing Stations!

Time: 45 minutes

Equipment Needed: Dumbbells/Kettlebells, Medicine Ball, and a Jump Rope

Warm Up: 5 - 10 minutes

8 Stations:

Perform 10 reps at each station and then run ¼ mile. Then perform 20 reps at each station and run ¼ mile. Then 30 reps, and finish with the final ¼ mile run. 

1. Dumbbell Swings

2. Burpee with a Push-Up

3. Side Plank Tap-Downs - both sides

4. Medicine Ball Throws

5. Jump Ropes

6. Walking Lunges - each side

7. Sumo Squats with Dumbbells / Kettlebells 

8. Snow Angels

¼ mile Run

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Svitlana Hulko from Getty Images

Workout: Sexy and I Know It!

Time: 60 minutes

Equipment Needed: Stopwatch and Dumbbells

Warm Up: 5 - 10 minutes

Perform the following exercises for the stated times below. Rest 1 - 2 minutes between each set.

Set #1:

• 30 seconds One-Arm Chest Flys - left side

• 30 seconds One-Arm Chest Flys - right side

• 30 seconds Double Chest Flys

• 30 seconds Push-Ups

• 60 seconds Mountain Climbers

• Rest 1 - 2 minutes

Set #2:

• 30 seconds One-Arm Rows - left side

• 30 seconds One-Arm Rows - right side

• 30 seconds Bent-Over Rows

• 30 seconds Renegade Rows

• 60 seconds Spiderman Plank

• Rest 1 - 2 minutes

Set #3:

• 30 seconds One-Arm Overhead Tricep Extension - left side

• 30 seconds One-Arm Overhead Tricep Extension - right side

• 30 Double Overhead Tricep Extensions

• 30 seconds Bench Dips

• 60 seconds Floppy Burpees

• Rest 1 - 2 minutes

Set #4:

• 30 seconds Lateral Bicep Curls

• 30 seconds ½ Bicep Curl - lower half of curl

• 30 seconds ½ Bicep Curl - upper half of curl

• 30 seconds Regular Bicep Curl - full range of motion 

• 60 seconds Cross-Over Mountain Climbers

• Rest 1 - 2 minutes

Set #5:

• 30 seconds Windmills - left side

• 30 seconds Windmills - right side

• 30 seconds Sea Turtles

• 30 seconds Quadruped

• 60 seconds Lateral Tap Downs

• Rest 1 - 2 minutes

Set #6:

• 30 seconds Reverse Crunches

• 30 seconds Wipers

• 30 seconds Tuck Jumps

• 30 seconds Snow Angels

• 60 seconds Mountain Climbers

• Rest 1 - 2 minutes

Set #7:

• 30 seconds Oblique Crunch - left side

• 30 seconds Obliques Crunch - right side

• 30 seconds Jack Knives - left side

• 30 seconds Jack Knives - right sides

• 60 seconds Bicycles

• Rest 1 - 2 minutes

Set #8:

• 30 seconds Hand Plank

• 30 seconds Forearm Plank

• 30 seconds Body Saw

• 30 seconds Plank with Butt Kick

• 60 seconds Plank

• Rest 1 - 2 minutes

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Imageblend

Workout: Lower Body Burn!

Time: 60 - 75 minutes

Equipment Needed: Stopwatch and dumbbells or other weights

Warm Up: 5 - 10 minutes

Set #1:

Perform the following 4 exercises for 30 seconds of work. Rest 30 seconds and REPEAT!

• 30 seconds Prison Squats

• 30 seconds Butt Kicks

• 30 seconds Alternating Lateral Lunges

• 30 seconds Jumping Jacks

• 30 seconds Rest

REPEAT

2 - 3 minutes Rest

Set #2:

Perform the following exercises for 60 seconds of work on the right leg for the entire set, rest 60 seconds and repeat the entire set on the left leg.

• 60 seconds Reverse Lunges

• 60 seconds Forward Lunges

• 60 seconds Lateral Lunges

• 60 seconds Quick / Pulse Lunges

• 60 seconds Rest

REPEAT on the opposite leg.

1 - 2 minutes Rest

Set #3:

Perform the following exercises for 60 seconds of work, rest 30 seconds and repeat the set. After each completed set, rest 1 - 2 minutes.

• 60 seconds Basic Squat

• 60 seconds Sumo Squat

• 60 seconds Squat with an Overhead Press

• 60 seconds Squat with an Overhead Press and Calf Raises

• 30 seconds Rest

REPEAT

1 - 2 minutes Rest

Set #4:

Perform the following exercises for 60 seconds of work, rest 30 seconds and repeat the set. After each completed set, rest 1 - 2 minutes.

• 60 seconds Step-Ups

• 60 seconds Step-Ups with Glute Kickback

• 60 seconds Step-Ups with Knee Raise

• 60 Seconds Step-Ups with Knee Raise and Overhead Press

• 30 seconds Rest

REPEAT

1 - 2 minutes Rest

Set #5:

Perform the following exercises for 60 seconds of work on the right leg for the entire set, rest 60 seconds and repeat the entire set on the left leg.

• 60 seconds Hydrant - left side

• 60 seconds Donkey Kick - left side

• 60 Hydrant to a Donkey Kick Combo - left side

• 60 seconds Squat with Alternating Lateral Leg Lifts

• 30 seconds Rest

REPEAT on the right side.

Rest 1 - 2 minutes

Finisher:

Complete 5 reps of each of the following burpees. Rest as needed.

• 5 Burpees

• 5 Burpee Push-Ups

• 5 Burpees with High Pull

• 5 V-Jumps

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by serhiibobyk

Workout: Cardio & Core x2!

Time: 45 minutes

Equipment Needed: None

Warm Up: 5 - 10 minutes

Set #1:

Perform the following exercises at your own pace for 25 reps each. Rest 2 - 3 minutes and then REPEAT!

• 25 Inchworms

• 25 Frog Jumps

• 25 Elbows to Knees

• 25 Jump Squats

• 25 Body Saw

• 25 Floppy Burpees

• 25 Side Plank Tap Dows - right side

• 25 Floor Jacks

• 25 Side Plank Tap Downs - left side

• 25 Lateral Tap Downs - EACH side

2 - 3 minutes Rest and then REPEAT!

Finisher:

Tabata Styles 20 seconds of work with 10 seconds of rest. Complete one 4 minutes et, rest 1 - 2 minutes, and REPEAT!

• 20 second Plank

• 10 seconds Rest

• 20 second Overhead Presses with Knee Highs - weights optional here

• 10 seconds Rest

X 4 Sets

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by VORONA from voronaman

Workout: Complete 2022 with a Bang!

Time: 45 minutes

Equipment Needed: Jump Rope

Warm Up: 5 - 10 minutes

2022 Circuit:

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

There are 2022 reps total to close out 2022!

• 125 Jump Squats

• 150 Butt Kicks

• 125 Snow Angels

• 150 Jumping Jacks

• 125 Prisoner Squats

• 150 Mountain Climbers

• 125 Power Jacks

• 150 High Knees

• 125 Arm Circles (75 each direction)

• 150 Single Jump Ropes

• 125 Jabs with a Jog

• 100 Ski Jumps

• 100 Flutter Kicks

• 100 Cross-Over Mountain Climbers

• 100 Basic Crunches

• 100 Bicycles

• 22 Burpees!

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by vitapix from Getty Images Signature