Workout: Killer Birthday Workout!

Time: 45 - 60 minutes

Equipment Needed: Dumbbells and a Box / Bench

Warm Up: 5 - 10 minutes (make sure you warm up and stretch really well for this one)

Challenge:

Complete this circuit in your BEST time possible. I did this workout for someone who turned 28, but you can change the number of reps based on your age. There is no designated rest, so make sure you rest as needed. This one doesn’t look so bad but it is deceiving! Complete 4 rounds of the following exercises.

• 28 Box Jumps

• 28 Presses (14 per side)

• 28 Wipers

• 28 V-Jumps

• 28 Rows (14 per side)

• 28 Russian Twists

• 200 meter Run

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Oleksandra Polishchuk from madproduction 

Workout: Upper Body Blaster (& Core Stability)

Time: 60 minutes

Equipment Needed: Dumbbells, Stopwatch, and 2 Cones or Markers

Warm Up: 5 - 10 minutes (make sure you warm up your upper body and joint mobility really well)

Circuit #1:

Complete 3 sets of the following exercises.

• 30 seconds Pull-Overs

• 30 seconds 1-Arm Flys - right

• 30 seconds 1-Arm Flys - left

• 30 seconds Jumping Jacks (but touch the ankles at the bottom

• 30 seconds Rest

Rest 1 - 2 minutes

Circuit #2:

Complete 3 sets of the following exercises.

• 30 seconds KB Sit-Ups - left

• 30 seconds Superman Hold

• 30 seconds KB Sit-Ups - right

• 30 seconds V-Jumps

• 30 seconds Rest

Agility Training:

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

• Grapevine (face left) to Cone and Jog Back

• Grapevine (face right) to Cone and Jog Back

• Shuffle (face left) to Cone and Jog Back

• Shuffle (face right) to Cone and Jog Back

• 1-Legged Bounding (face left) to Cone and Jog Back

• 2-Legged Bounding (face right) to Cone and Jog Back

• Bear Crawl to Cone and Jog Back

• Backwards Jog Down and Jog Back

• Sprint Down AND Sprint Back

¼ mile Recovery Jog

Core Circuit:

Complete 2 sets of the following exercises. Allow 30 - 60 seconds rest between sets.

• 30 seconds Hip Bridges

• 30 seconds Quadruped - alternating

• 30 seconds Windmills - left

• 30 seconds Windmills - right

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Sergey Nazarov

Workout: Leg & Cardio Blaster

Time: 45 minutes

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

Warm Up: 5 - 10 minutes

Circuit #1:

Perform 5 rounds for time with the following exercises with limited rest until the time is up.

• 5 Pistol Squats Per Side - negatives only and modify over a bench if needed

• 10 Dips

• 15 Double-Unders - attempts count as reps

Rest 2 - 4 minutes

Circuit #2:

Complete 3 sets of the following exercises.

• 30 seconds 1-Legged Deadlifts - left

• 30 seconds 1-Legged Deadlifts - right

• 30 seconds Russian Twists

• 30 seconds Mountain Jumpers

• 30 seconds Rest

Recovery: 100 m Farmers Walk 

Rest as Needed.

¼ mile Recovery Jog

Circuit #3:

Complete 3 sets of the following exercises.

• 30 seconds Lateral Lunges - left

• 30 seconds Lateral Lunges - right

• 30 seconds Woodchops - 15 seconds each side

• 30 seconds Inchworms

• 30 seconds Rest

Circuit #4:

Complete 3 sets of the following exercises.

• 30 seconds Abduction - each side

• 30 seconds Fire Hydrants - each side

• 30 seconds Donkey Kicks - each side

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by photology2000

Workout: Core Focus & More…

Time: 45 - 60 minutes

Equipment Needed: Stopwatch

Warm Up: 5 - 10 minutes

Circuit #1:

Complete 3 sets of the following exercises. Allow 1 - 2 minutes rest between sets.

• 30 seconds Walking Lunges

• 30 seconds Push-Up to V-Jump

• 30 seconds Sit-Ups

• 60 seconds Double Unders

¼ mile Recovery Jog

7 Minute AMRAP:

Perform the following exercises through as many rounds as you can in 7 minutes.

• 7 Lateral Lunges on each side (stationary)

• 7 Hollow Rock

• 7 Regular Burpees

¼ mile Recovery Jog Backwards

Circuit #2:

Complete 2 sets of the following exercises. Allow 1 - 2 minutes rest between sets. 

• 30 second Side Plank - left

• 30 second Side Plank - right

• 30 second Regular Plank

• 30 second Leg Hold

Core:

Complete 2 sets of the following exercises. Allow 30 - 60 seconds rest between sets.

• 30 seconds Hip Bridges

• 30 seconds Quadruped - alternating

• 30 seconds Windmills - left

• 30 seconds Windmills - right

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva diplo_game

Workout: Monster Partner Challenge

Time: 45 minutes

Equipment Needed: 2 Friends, Battle Rope / Medicine Ball, Box / Bench, Kettlebells (optional), and a Bar for Pull-Ups (optional)

Warm Up: 5 - 10 minutes

Challenge: 

Find two friends to join you. Perform the following exercises as a TEAM to complete the total number of reps (not as individuals). Modify and scale if necessary. 

If you do not have a workout partner, just divide the number of reps by 3!

Complete 2 rounds as fast as possible and with perfect form!

• ½ mile Run (as a Team!)

• 200 Battle Rope Slams (or medicine ball slams)

• 120 Box Jumps to Burpees - This is ADVANCED, modify when necessary

• 120 Push-Ups

• 120 Pull-Ups (sub with rows or pull-overs if you don’t have pull-up equipment)

• 120 Squat & Press (with kettlebells if possible)

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Creativa Images

Workout: Jack of All Trades Challenge

Time: 60 minutes

Equipment Needed: Dumbbells and a Stopwatch

Warm Up: 5 - 10 minutes

Challenge:

Complete this ENTIRE circuit at one time in your best time possible (with perfect form). Use modifications and scale when necessary. This workout is great! 

• ¼ mile Run

• 50 Jackknives - on EACH side

• ¼ mile Run

• 40 Rows - on EACH side

• ¼ mile Run

• 30 Double Unders (or 100 Singles)

• ¼ mile Run

• 20 meter Bear Crawl (a distance of 40 m)

• ¼ mile Run

• 10 Pistol Squats - EACH side - negatives only if needed and modify over a bench

• ¼ 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 & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by aldomurillo from Getty Images Signature

Workout: Cardio 25!

Time: 45 minutes

Equipment Needed: Dumbbells and a Stopwatch

Warm Up: 5 - 10 minutes

Exercise #1:

Perform the following exercises for 25 reps each. Rest 2 minutes after each completed set. Complete 3 sets total.

• 25 Inchworms

• 25 Frog Jumps

• 25 Elbows to Knees

• 25 Jump Squats

• 25 Body Saw

• 25 Floppy Burpees

• 25 Side Plank Tap Downs - BOTH Sides

• 25 Floor Jacks

Rest 2 minutes and REPEAT two more times to complete 3 sets total!

Exercise #2:

Perform the following exercises for 25 seconds of work and 10 seconds of rest. Rest 1 minute and then repeat. Complete 3 sets total.

• 25 seconds Plank

• 10 seconds Rest

• 25 seconds Overhead Presses with High Knees - see if you can get your knees higher than your hip line

• 10 seconds Rest

• 25 seconds Quadruped

• 10 seconds Rest

• 25 seconds (Standing) Tuck Jumps

Rest 1 minute and REPEAT two more times to complete 3 sets total!

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Airam Dato-on from Pexels

Workout: Plus ONE!

Time: 45 - 60 minutes

Equipment Needed: Dumbbells and a Box / Bench

Warm Up: 5 - 10 minutes

Perform the following exercises for 1 rep all the way through, then 2 reps, then 3 reps, etc… to reach all the way to 12 reps each. Rest as needed.

• Hindu Squat

• Burpee

• Full Sit-Up - FLAT Footed

• Snow Angel

• Tricep Push-Up

• Reverse Lunge into a Front Kick - EACH Leg

• Sumo Jump Squats

• Renegade Row - EACH Arm

• Box Jump (Modification - 1 Step-Up EACH Leg)

• Oblique Crunch - EACH Side

• Tuck Jump - Ground

• Squat with Calf Raise and Overhead Press

• Cross-Over Mountain Climber - EACH Leg

• One-Legged Deadlift - EACH Leg

• Deck Squat (Modification - Bench Crunches)

Finisher:

Finish with wind sprints. 20 seconds of work followed by 10 seconds rest for 4 minutes (8 sets).

• 20 seconds Wind Sprints

• 10 seconds Rest

Repeat 8x.

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Shopping King Louie

Workout: Back, Bi’s, and Shoulders!

Time: 45 - 60 minutes

Equipment Needed: Dumbbells and a Stopwatch 

Warm Up: 5 - 10 minutes

Perform the following 3 - 4 exercises for 60 seconds each, resting 15 seconds between each exercise. When you have completed the first round of set 1, rest 1 - 2 minutes and then proceed to perform each exercise for 45 seconds each with 15 seconds rest between each exercise. When you have completed the second round of set 1, rest 1 - 2 minutes and then proceed to perform each exercise for 30 seconds each with 15 seconds rest between each exercise. When you have completed the entire first set, rest 2 minutes and then move to the next set and repeat for each set.

Set #1:

• Windmills - left side

• Bent-Over Rows 

• Windmills - right side

• Jump Squats

Example:

• 60 seconds Windmills - left side

• 15 seconds Rest

• 60 seconds Bent-Over Rows

• 15 seconds Rest

• 60 seconds Windmills - right side

• 15 seconds Rest

• 60 seconds Jump Squats

Rest 1 - 2 minutes

• 45 seconds Windmills - left side

• 15 seconds Rest

• 45 seconds Bent-Over Rows

• 15 seconds Rest

• 45 seconds Windmills - right side

• 15 seconds Rest

• 45 seconds Jump Squats

Rest 1 - 2 minutes

• 30 seconds Windmills - left side

• 15 seconds Rest

• 30 seconds Bent-Over Rows

• 15 seconds Rest

• 30 seconds Windmills - right side

• 15 seconds Rest

• 30 seconds Jump Squats

Rest 2 minutes

Set #2:

• Arnold Press

• Lateral Side Raise

• Frontal Raise

• Knee Highs with Alternating Overhead Presses

Rest 2 minutes 

Set #3:

• Squat with 4 Bicep Curls - perform the 4 bicep curls while in the squat and then return to starting position

• Reverse Lunges with Hammer Curls - alternating legs (perform the hammer curl as you step back for the lunge

• Jump Lunges

Rest 2 minutes

Finisher:

• 100 Jumping Jacks

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by interested from Getty Images

Workout: Chest, Tri’s, and Abs!

Time: 45 - 60 minutes

Equipment Needed: Dumbbells and a Stopwatch

Warm Up: 5 - 10 minutes

Perform the following 3 exercises for 60 seconds each, resting 15 seconds between each exercise. Rest 1 - 2 minutes and then proceed to perform each exercise for 45 seconds each with 15 seconds rest. Rest 1 - 2 minutes again and repeat all exercises for 30 seconds each.

When you’ve completed the ENTIRE first set, rest 2 minutes and then move to the next set of 3 exercises.

Set #1:

• Push-Ups

• Chest Press

• Burpee Push-Ups

Example: 

• 60 seconds Push-Ups

• 15 seconds Rest

• 60 seconds Chest Press

• 15 seconds Rest

• 60 seconds Burpee Push-Ups

• Rest 1 - 2 minutes

• 45 seconds Push-Ups

• 15 seconds Rest 

• 45 seconds Chest Press

• 15 seconds Rest

• 45 seconds Burpee Push-Ups

• Rest 1 - 2 minutes

• 30 seconds Push-Ups

• 15 seconds Rest

• 30 seconds Chest Press

• 15 seconds Rest

• 30 seconds Burpee Push-Ups

Rest 2 minutes.

Set #2:

• Skull Crushers

• Tricep Kickbacks

• Floppy Burpees

Rest 2 minutes.

Finisher:

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

• 10 Deck Squats (modification - pullover sit-ups)

• 10 Power Jacks

• 20 Jack Knife (EACH leg)

• 20 Power Jacks

• 30 Wipers (ALL directions - center / right / left)

• 30 Power Jacks

• 40 Bicycles (EACH leg)

• 40 Power Jacks

• 50 Toe Touches

• 50 Power Jacks

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by South_agency from Getty Images Signature