Workout: Functional Total Body Blaster

Time: 45 - 60 minutes

Equipment Needed: Cones / Markers and a Stopwatch

Warm Up: 5 - 10 minutes

Circuit #1:

Set up two cones 50 - 75 feet apart. Perform 2 sets, allowing 2 - 4 minutes rest between sets.

• 15 - 20 Walking Lunges (each side)

• 30 - 60 seconds Wall Sit or Squat & Hold

• Sprint 50 - 75 feet from First Cone to Second Cone

• 10 Burpees at Second Cone

• Sprint Back to First Cone

Rest 2 - 4 minutes.

Circuit #2: Boxes

Set up 4 cones / markers in a square 20 - 30 feet apart. Sprint between each cone in order, stopping to complete each exercise at the designated cone. Complete 4 - 5 rounds of each exercise around the square.

• Cone 1: 20 Crunches

• Cone 2: 15 Push-Ups

• Cone 3: 20 Supermans

• Cone 4: 20 Jumping Jacks

Rest 2 - 4 minutes.

Circuit #3:

Perform 2 sets, allowing 2 - 4 minutes rest between sets.

• 32 Body Weight Squats - 8 fast tempo, 8 slow tempo, 8 fast tempo, 8 slow tempo (with no rest)

• 45 seconds Mountain Climbers

• 45 seconds Alternating Front Kicks

• 45 seconds Plank

Rest 2 - 4 minutes.

Sprints:

Set up 2 cones 50 - 100 feet apart. Sprint to cone and back. Rest 5 - 10 seconds. Then sprint again. Do this for 2 minutes total.

Rest 2 - 4 minutes.

Core:

Complete 2 - 3 sets of the following exercises.

• 30 seconds Scissor Kicks

• 30 seconds Flutter Kicks

• 30 seconds Bicycle Crunches

• 30 seconds Spiderman Plank

• 3 x 10 seconds Hold Hip Bridges

• 30 - 60 seconds Rest

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by torwai from Getty Images

Workout: Perfect 10!!!

Time: 45 - 60 minutes

Equipment Needed: Bench / Chair and a Stopwatch

Warm Up: 5 - 10 minutes

Timed #1: 10 minutes

Perform as many rounds as possible of the following exercises with limited rest for 10 minutes. After the 10-minute cycle is over, perform a recovery ¼ mile run. Follow with 3 - 4 minutes rest.

• 10 Squats (with optional lateral leg raises) - 5 per side

• 10 Walking Lunges - 5 per leg

• 10 Alternating High Knees

¼ mile Run (OR set up cones 50 - 100 feet apart and run back and forth 4 times)

Rest 2 - 4 minutes

Timed #2: 10 minutes

Perform as many rounds as possible of the following exercises with limited rest for 10 minutes. After the 10-minute cycle is over, perform a recovery ¼ mile run. Follow with 3 - 4 minutes rest.

• 10 Jump Squats

• 10 Push-Ups

• 10 Mountain Climbers

¼ mile Run (OR set up cones 50 - 100 feet apart and run back and forth 4 times)

Rest 2 - 4 minutes

Timed #3: 10 minutes

Perform as many rounds as possible of the following exercises with limited rest for 10 minutes. After the 10-minute cycle is over, perform a recovery ¼ mile run. Follow with 3 - 4 minutes rest.

• 10 Floppy Burpees (or regular burpees)

• 10 Bench Dips (or tricep push-ups if you don’t have access to benches)

• 10 Bird Dogs (alternating 5 per side)

¼ mile Run (OR set up cones 50 - 100 feet apart and run back and forth 4 times)

Rest 2 - 4 minutes

Finisher:

Finish with 60 seconds of each of the following exercises then REPEAT for 2 sets total.

• 30 seconds Jumping Jacks

• 30 seconds Floor Jacks

• 30 seconds Power Jacks

• 30 seconds Recovery

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by kovaciclea from Getty Images Signature

Workout: 100’s Workout!

Time: 45 - 60 minutes

Equipment Needed: Bench / Chair

Warm Up: 5 - 10 minutes

Rules: 

Complete 100 reps for each of the 10 following exercises. Each exercise can be broken down into any set / rep count (as long as you reach 100 reps of each exercise). Example: 4 sets of 25 reps, 5 sets of 20, 10 sets of 10 reps, etc… Challenge to perform at your best pace possible and rest only as needed.

Do not skip any exercises but modify where necessary.

You can also use this as a timed fitness test. Record your score and try to beat it at a later date.

1. Prisoner Squats

2. One-Leg Reaches / One-Leg Touches - 50 per side

3. Push-Ups - can use any modification

4. Spiderman Plank - each leg moves in 50 times

5. Burpees - regular or floppy

6. Russian Twists

7. Bench / Chair Dips

8. Power Jacks

9. Bench Crunches or Modified V-Ups

10. V-Jumps

Finisher:

Complete 4 sets of the following exercises. Allow 30 seconds rest between each completed set.

• 10 Jackknife Crunches - left leg straight

• 20 Bicycle Crunches

• 10 Jackknife Crunches - right leg straight

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Yevhan

Workout: Cardio Craziness

Time: 45 minutes

Equipment Needed: Box / Bench and a Battle Rope / Medicine Ball

Warm Up: 5 - 10 minutes

Challenge:

This doesn’t look like much but it is KILLER! 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! Complete 3 rounds of the following exercises.

• 25 Box Jumps (or 75 touches)

• 30 Push-Ups

• 35 Burpees - regular

• 40 Straight-Leg Sit-Ups

• Battle Ropes to Fatigue (or sub with medicine ball slams)

• ¼ mile Run

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Syda Productions 

Workout: Legs, Legs, Legs

Time: 45 minutes

Equipment Needed: Step / Bench and a Stopwatch

Warm Up: 5 - 10 minutes

Circuit #1:

Perform 3 sets of the following. Allow 30 - 60 seconds rest between sets.

• 30 seconds Step-Ups - left

• 30 seconds Step-Ups - right

• 30 seconds Dips

• 30 seconds Rest

200 meter Recovery Jog

Circuit #2:

Perform 3 sets of the following. Allow 30 - 60 seconds rest between sets.

• 30 seconds Split Squats - left

• 30 seconds Split Squats - right

• 30 seconds Standing Calf Raises

• 30 seconds Rest

200 meter Recovery Jog

Circuit #3:

Perform 3 sets of the following. Allow 30 - 60 seconds rest between sets.

• 30 seconds Lateral Lunges - left

• 30 seconds Lateral Lunges - right

• 30 seconds Superman Hold

• 30 seconds Rest

30 Regular Burpees as fast as possible and a 200 meter grapevine (½ facing each direction).

Cash Out:

Complete 2 sets.

• 20 Oblique V-Crunches (bring legs up if possible)

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Syda Productions

Workout: Metabolic Training & More

Time: 45 minutes

Equipment Training: Kettlebells and/or Dumbbells

Warm Up: 5 - 10 minutes

Circuit #1:

Perform 3 sets of the following. After the first set, allow 30 - 60 seconds rest between sets.

• 30 seconds Pull-Over Sit-Ups

• 30 seconds Bicycle Crunches

• 30 seconds Skull Crushers

• 30 seconds Leg Hold

Rest as Needed.

Circuit #2: Metabolic Training

¼ mile Run and as soon as you are finished, choose one to do for 4 rounds as fast as you can:

• 50 Kettlebell Swings

• 50 Mountain Climbers

• 30 Sit-Ups

• 30 Box Jumps

Rest as Needed.

Circuit #3:

Perform 3 sets of the following. After the first set, allow 30 - 60 seconds rest between sets.

• 30 seconds Inchworms

• 30 seconds Knees-to-Elbows

• 30 seconds Side Bends - left

• 30 seconds Side Bends - right

Finisher:

Complete 10 Down Dogs into Cobra.

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Aleksandr Zamuruev / 500px from Getty Images 

Workout: Shoots & Ladders

Time: 45

Equipment Needed: Cones / Markers

Warm Up: 5 - 10 minutes

Ladder:

Complete a ladder from 10-to-1 of push-ups with mountain climbers with a little extra fun in the mix!

Set up 2 cones about 50 meters apart. 

At Cone #1: Perform 10 push-ups with 3 mountain climbers in between EACH push-up! (Example: 1 push-up, 3 mountain climbers, 1 push-ups, 3 mountain climbers, and so on). Then run to cone #2. Ladder down your push-ups every time you are at cone #1 (with 3 mountain climbers between each push-up).

• For Example: Your first time at cone #1, you will do 10 push-ups with 3 mountain climbers between each push-up. 

• Your second time at cone #1, you will do 9 push-ups with 3 mountain climbers between each push-up.

• And continue to ladder all the way down to 1 push-up and 3 mountain climbers.

At Cone #2: Perform one of the following: 20 kettlebell swings, 15 regular burpees, 15 double-unders (or attempts), or 15 standing tuck jumps. Then jog back to cone #1. The stated rep count at cone #2 stays CONSTANT and does not change. 

½ mile Jog to Finish and Rest as Needed

Cash Out:

Skill Practice

• 5 Turkish Get-Ups on each side

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by mihailomilovanovic from Getty Images Signature

Workout: Station Nation (Tabatas!)

Time: 60 minutes

Equipment Needed: Battling Ropes / Medicine Ball, Dumbbells / Pull-Up Bar, Box / Bench, and a Stopwatch

Warm Up: 5 - 10 minutes

Circuit #1:

Complete 2 sets of 30 seconds per exercise.

• Body Weight Squats

• Lunge with a Twist

• Plank Kicks

• Crunches

Circuit #2:

Complete a FULL Tabata with the given exercise (20 seconds of work, 10 seconds of rest) for a total of 4 minutes per exercise before moving onto the next exercise. Rest 1 - 3 minutes between exercises.

• Battling Ropes (sumb with medicine ball slams)

• Pull-Ups - assisted if needed (sub for rows if you don’t have pull-up equipment)

• Regular Burpees

• Bicycle Crunches

• Double Unders

• Wood Chop (alternate sides every 20 seconds)

• Box Jumps

• Bear Crawl

• Mountain Climbers

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Ziga Plahutar from Getty Images Signature

Workout: Dirty 30’s

Time: 45 - 60 minutes

Equipment Needed: Bench / Chair (optional)

Warm Up: 5 - 10 minutes

Challenge:

Complete this circuit in your BEST time possible. There is no designated rest so make sure you rest as needed.

Complete 1 Round:

• 30 Pistol Squats (if doing over a bench, then 30 per side, if doing down to the ground, then only 15 per side)

• ½ mile Run

Straight into 3 Rounds of: (no rest after round 1)

• 30 Lunges with a Twist (15 per side)

• 30 Flutter Kicks

• 30 Stationary Lateral Lunges (15 per side)

• 30 Hollow Rock (or sub with plank with butt kicks)

• 30 Mountain Jumpers

• 30 Butterfly Sit-Ups

Rest as Needed.

Finisher:

Complete 2 - 3 sets.

• 30 Abduction per side

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Maridav 

Workout: Partner It UP

Time: 45 - 60 minutes

Equipment Needed: Chair / Bench and a Stopwatch

Warm Up: 5 - 10 minutes (make sure to go through a good upper body joint mobility routine)

Run ½ mile to Start. Then…

Circuit #1 - With a Partner:

Perform each set for 4 minutes. Rest 1 - 2 minutes between sets. One partner does each exercise at a time and they switch whenever they want! (this is Fun!) If you don’t have a workout partner, just switch every 30 seconds.

Set #1: 

• Partner #1: T-Push-Ups

• Partner #2: V-Sit

Set #2:

• Partner #1: Dips on Bench

• Partner #2: Mountain Climbers

Set #3:

• Together: “You Go - I Go” Burpees (as fast as you can for 4 minutes)

Set #4:

• Partner #1: Walking Lunges

• Partner #2: Superman Holds

¼ mile Run for Recovery

Circuit #2:

Complete 3 sets of the following exercises.

• 45 seconds Down Dog

• 30 seconds Side Plank - left

• 30 seconds Side Plank - right

• 30 seconds V-Jumps

Rest and then complete:

• 100 calf raises on the steps

Core:

Complete 1 - 3 sets depending on time. 30 - 45 seconds per exercise.

• Reverse Crunches

• Scissor Kicks

• Hip Bridge (repetitions)

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Syda Productions