Workout: Deck of Christmas

Time: 45 - 60 minutes

Equipment Needed: Deck of Cards

Warm Up: 5 - 10 minutes

Perform the exercises stated for each card of the deck. For example: flip a 10, perform 10 snow angels. Flip over a Queen and perform 1 minute of Butt Kicks. Rest as needed.

• 2 - Floor Jacks

• 3 - Suicide Push-Ups (each side)

• 4 - Donkey Kicks (each side)

• 5 - Lunge with Leg on Bench (each leg)

• 6 - Hindu Squats

• 7 - Cross-Over Mountain Climbers (each leg)

• 8 - V-Jumps

• 9 - ¼ mile Run

• 10 Snow Angels

• Jack - 1 minute of Jumping Jacks

• Queen - 1 minute of Butt Kicks

• King - 1 minute of Mountain Climbers

• Ace - 1 minute of Bear Crawl

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Prostock-studio

Workout: Climb Baby Climb!

Time: 45 - 60 minutes

Equipment Needed: Dumbbells and a Stopwatch

Warm Up: 5 - 10 minutes

Round 1:

Perform 1 rep of each exercise below, then 2 reps of each exercise, 3 reps, all the way up to 8! Rest as needed.

• Floppy Burpees

• Russian Twists

• Push-Ups

• Reach Lunges - rep count is for both sides

Rest 2 - 3 minutes.

Round 2:

Perform the following exercises for 30 seconds each - resting 1- seconds between each exercise. After completing all the exercises for 30 seconds, rest 1 - 2 minutes. Then have them perform the same exercises for 45 seconds each, then 60 seconds each, and then 1:15 each/ Include 1 - 2 minutes rest between each set.

• Spiderman Plank

• Hindu Squats

• Plank 

• Squat with Alternating Lateral Leg Raises and Overhead Presses

• T-Push-Ups

• Jump Lunges

Example:

• 30 seconds Spiderman Plank

• 10 seconds Rest

• 30 seconds Hindu Squats

• 10 seconds Rest

• 30 seconds Plank

• 10 seconds Rest

• 30 seconds Squat with Alternating Lateral Leg Raises and Overhead Presses

• 10 seconds Rest

• 30 seconds T-Push-Ups

• 10 seconds Rest

• 30 seconds Jump Lunges

Rest 1 - 2 minutes and repeat for 45 seconds each, then 60 seconds each, and finish with 1:15 each.

Finisher:

Complete 60 seconds of each of the following exercises.

• 60 seconds Lateral Tap Downs

• 60 seconds Butt Kicks

• 60 seconds Burpees

Cool Down & Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Drazen_from Getty Images Signature

Workout: Double Trouble

Time: 45 - 60 minutes

Equipment Needed: Weights (recommended) and a Stopwatch

Warm Up: 5 - 10 minutes

Perform the following exercises for 60 seconds of work and 15 seconds of rest. Complete all exercises in round 1, rest for 2 - 3 minutes, and then complete all of the exercises in round 2. 

Round 1:

• 60 seconds Dumbbell or Kettlebell Swings

• 15 seconds Rest

• 60 seconds Goblet Squats

• 15 seconds Rest

• 60 seconds Pullover Sit-Ups

• 15 seconds Rest

• 60 seconds Windmills - right side

• 15 seconds Rest

• 60 seconds Windmills - left side

• 15 seconds Rest

• 60 seconds Burpees with a High Pull at the Top

• 15 seconds Rest

• 60 seconds Squat with Overhead Presses

• 15 seconds Rest

• 60 seconds Alternating Step-Up Kickbacks

• 15 seconds Rest

• 60 seconds Bicep Curl into (over the head) Triceps Extension

• 15 seconds Rest

• 60 seconds Plank

Rest 2 - 3 minutes.

Round 2:

• 60 seconds Stiff-Legged Deadlifts

• 15 seconds Rest

• 60 seconds Quick / Pulse Squats

• 15 seconds Rest

• 60 seconds Coffin Sit-Ups

• 15 seconds Rest

• 60 seconds Oblique Crunches - right side

• 15 seconds Rest

• 60 seconds Oblique Crunches - left side

• 15 seconds Rest

• 60 seconds V-Jumps

• 15 seconds Rest

• 60 seconds Wall Sits

• 15 seconds Rest

• 60 seconds Hip Bridges

• 15 seconds Rest

• 60 seconds Bench Dips

• 15 seconds Rest

• 60 seconds Plank

Finisher:

¼ - ½ mile gentle run.

Cool Down & Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by studioroman

Workout: Multiples of Fives

Time: 45 - 60 minutes

Equipment Needed: Dumbbells

Warm Up: 5 - 10 minutes

Complete 2 Sets:

Perform the following exercises for the stated number of reps. Rest as needed. Once completed, rest 3 minutes and REPEAT!

• 35 Squat Pulse / Quick Squats

• 30 V-Jumps

• 25 Skull Crushers

• 20 Renegade Rows - 20 each side

• 15 Windmills - 15 each side

• 10 Arnold Presses - Standing on one leg

• 5 Pullover Sit-Ups

• 50 Crossover Mountain Climbers

• 50 Snow Angels

• 50 Jump Ropes

• 50 Jump Squats

Rest 3 minutes and REPEAT!

Complete 5 Sets:

Perform the following 2 exercises for 10 reps each for 5 total sets.

• 10 Jack Knife - left leg

• 10 Bicycle Crunches

• 10 Jack Knife - right leg

• 10 Bicycle Crunches

Repeat for 5 total sets.

Cool Down & Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Syda Productions 

Workout: Dirty Dozens

Time: 45 - 60 minutes

Equipment Needed: Dumbbells

Warm Up: 5 - 10 minutes

Complete 5 Sets:

Perform the following 4 exercises for the stated number of reps and repeat for 5 total sets.

• 5 Deck Squats

• 10 Squats

• 5 Push-Ups

• 10 3” Lunges - 10 each leg

Repeat x5 total sets.

Rest 2 - 3 minutes.

Dirty Dozens:

Perform the dirty dozens. Perform the 2 exercises and complete 12 reps of each, then 11 reps of each, then 10 reps of each, and etc… all the way down to 1. There are 3 different seats. Rest 2 minutes between each set.

Set #1:

• One-Legged Deadlifts on Each Leg

• Jump Squats

Rest 2 minutes.

Set #2:

• Frog Jumps

• Spiderman Plank on Each Leg (12 left, 12 right, 11 left, 11 right, etc…)

Rest 2 minutes.

Set #3:

• Tricep Kickbacks on Each Arm

• One-Arm Bicep Curls on Each Arm 

Rest 2 minutes

Cardio Finisher:

• 25 Floor Jacks

• 25 Power Jacks

• 25 Regular Jacks

• 25 Butt Kicks

Rest 2 minutes.

Ab Finisher:

Complete 2 - 3 sets of the following exercises.

• 20 Mountain Climbers

• 10 Reverse Crunches

• 20 Body Saw

• 10 Russian Twist

¼ Mile Easy Run.

Cool Down & Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by SerhiiBobyk

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: 30-20-10

Time: 45 minutes

Equipment Needed: Dumbbells and a Stopwatch

Warm Up: 5-10 minutes

Set #1:

Perform 12 Burpee Push-Ups EVERY minute for 10 minutes. Rest for the rest of the minute.

Set #2:

Perform the following 4 exercises for 30 reps each, then 20 reps each, and finish with 10 reps each. Rest as needed.

• One-Legged Deadlifts (each leg - weights recommended)

• Skull Crushers

• Hindu Squats

• Side Plank with Dip

Rest 2-3 minutes

Set #3:

Plank Set. Perform all the variations of plank for 30 second holds. Once completed, rest 30 seconds and repeat.

• 30 sec Forearm Plank

• 30 sec Hand Planks

• 30 sec One-Arm Hand Plank (left hand)

• 30 sec One-Leg Hand Plank (left leg)

• 30 sec One-Arm Hand Plank (right hand)

• 30 sec One-Leg Hand Plank (right leg)

• 30 sec Halfway Hold Plank

• 30 sec Rest and Repeat for a second time

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by shironosov from Getty Images

Workout: What Goes Up, MUST Go Down!

Time: 60 minutes

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

Warm Up: 5-10 minutes

Set #1:

Perform the following 2 exercises for 7 minutes total. Rest as needed. Twist - add a rep every time you finish a set. See how high you can get your number of reps.

1. Burpees

2. Box Jumps (bench or curb) - modify with Step-Ups (rep count is one EACH side)

Ex:

• 1 Burpee

• 1 Box Jump

• 2 Burpees

• 2 Box Jumps

• 3 Burpees

• 3 Box Jumps

• Etc... for 7 minutes total

Rest 2-3 minutes

Set #2:

Perform the following exercises for 15 seconds each. Rest 60 seconds and repeat BUT the second round, each exercise is for 30 seconds. Rest 60 seconds and repeat each exercise for 45 seconds each in the third round. Rest 60 seconds and repeat each exercise for 6 seconds. Rest 2-3 minutes and then REPEAT but this time decrease the exercise time (45 seconds, 30 seconds, 15 seconds). 

1. Bench Dips

2. Star Jumps

3. Rows

4. Squat with Calf Raise and Overhead Press

5. Frog Jumps

Set #3:

Perform the following exercises for 2-3 sets.

• 20 Quadruped (10 each side)

• 20 Snow Angels

• 20 Jack Knife (10 each side)

• 20 Bicycles

• 20 Body Saw

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by interstid from Getty Images Pro

Workout: Switching it Up!

Time: 45 minutes

Equipment Needed: Dumbbells, Kettlebells, or Band

Warm Up: 5-10 minutes

Set #1:

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

• 30 sec Rows (L)

• 30 sec Rows (R) 

• 30 sec Overhead Triceps Press

• 30 sec Modified V-Ups (15 sec with left leg up, 15 with right)

• 30 sec Mountain Climbers

Run ¼ Mile BACKWARDS

Set #2:

Complete as many rounds of the following as possible in 6 minutes. I usually use kettlebells for these presses but if you don’t have any, you can use a heavier dumbbell, exercise band, or another heavy item.

• 3 “Bottoms-Up” Presses (hold the kettlebell handle with the bottom facing the sky)

• 8 Regular Burpees

Rest 1-3 minutes

Set #3:

Set up cones/markers around 50 feet apart. Start each exercise at one cone and finish at the other.

• Groucho (½ forward and ½ backwards) to cone and jog back

• Shuffle (stay low - face left) to cone and jog back

• Shuffle (stay low - face right) to cone and jog back

• Grapevine (face left) to cone and jog back

• Grapevine (face right) to cone and jog back

• Bear Crawl to cone and jog back

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by March Sirawit Hengthabthim’s Images