TOTAL BODY

Short rest periods keep your heart rate elevated as you torch massive calories in this total body HIIT workout.

TIME: 22:00

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

Circuit 1

  • SOCCER RUN – 60 seconds
  • Rest 15 Seconds
  • MOUNTAIN CLIMBERS – 45 seconds

Circuit 2

  • SUMO SQUATS – 60 seconds
  • Rest 15 Seconds
  • TRICEP PUSHUPS – 45 seconds

Circuit 3

  • ALTERNATING FRONT LUNGE – 60 seconds
  • Rest 15 Seconds
  • BEAR CRAWL – 45 seconds

Advanced

Circuit 1

  • SOCCER SPRINT – 60 seconds
  • Rest 15 Seconds
  • TWISTING MOUNTAIN CLIMBERS – 45 sec.

Circuit 2

  • SUMO JUMP SQUATS – 60 seconds
  • Rest 15 Seconds
  • WIDE TO NARROW PUSHUPS – 45 seconds

Circuit 3

  • JUMPING SINGLE LEG LUNGES – 30 sec ea. leg
  • Rest 15 Seconds
  • CRAB CRAWL – 45 seconds

REST 30 SECONDS AND REPEAT 2 MORE TIMES AFTER EACH CIRCUIT

 

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

THE SIX PACK WORKOUT

This is one giant circuit that works your entire core.  Simply complete the stated amount of reps. Now kill it and get that six pack!

There is no beginner or advanced for this. If you’re a beginner just take rest periods as you need them.

TIME: Depends on your individual pace

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

  • TABLETOP CRUNCHES (legs at 90 degrees) 2 count up and 2 count down – 30 reps
  • DOUBLE CRUNCH – 30 reps
  • BICYCLES – 20 reps each side
  • SLOW CRUNCHES – 3 count up and 3 count down – 20 reps
  • SINGLE SPEED CRUNCHES – 20 reps
  • SWIMMERS – 30 each leg
  • CRUNCH HOLD – 45 seconds
  • OBLIQUE TOE REACH – Legs vertical, alternate reaching each hand toward your opposite foot.
  • WIPERS – 15 each side
  • SIDE PLANK DIPS – 10 each side

BURNOUT: PLANK HOLD (as long as you can hold it!)

                       

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

BURNING LEGS

Increased heart rate + more muscle = fat burning! And your legs are some of your largest muscles and burn the most calories. Time to get sculpted!

TIME: 9:15

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • SUMO SQUATS – 60 seconds
  • Rest 15 seconds
  • BEAR CRAWLS – 45 seconds
  • Rest 15 seconds
  • BASKETBALL SQUATS TO HEEL RAISE – 30 seconds

Advanced

  • SUMO JUMP SQUATS – 60 seconds
  • Rest 15 seconds
  • TRIPLE BEARS – 45 seconds
  • Rest 15 seconds
  • BASKETBALL JUMPS – 30 seconds

REST 1 MINUTE and REPEAT 2 TIMES

OPTION: If you have more time and some extra energy, end with a run outside or on the treadmill for 15-20 minutes.

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

UPPER BODY AMRAP

Set your timer for 15 minutes and complete as many rounds as possible (aka AMRAP). Sounds easy enough… but is it?

TIME: 15:00

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • MOUNTAIN CLIMBERS – 20 each leg
  • KNEE PUSHUPS – 15 reps
  • BURPEES (to plank and standing) – 20 reps
  • TRICEP DIPS (with chair) – 15 reps
  • PLANK HOLD – 20 seconds

Advanced

  • TWISTING MOUNTAIN CLIMBERS – 20 ea. leg
  • SPIDERMAN PUSHUPS – 15 reps
  • BURPEES (full with a jump) – 20 reps
  • TRICEP DIPS (on floor) – 15 reps
  •  DOLPHINS to PLANK JACK – 20 reps

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

BEAT YOUR REPS

Your goal is to “beat your reps” in this workout. Keep your timer handy and keep track of how many reps you do of each exercise. Try to beat that number when you repeat the circuit. Complete 2-4 circuits depending on your fitness level.

TIME: 14:00 – 28:00 (depending on number of rounds completed)

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc

Beginner

30 sec work/30 sec rest

  • SQUATS
  • PUSHUPS
  • REVERSE LUNGES
  • PLANK HOLD
  • ONE ARM JUMPING JACKS
  • INCHWORMS

Advanced

50 seconds work/10 seconds rest

  • 180 DEGREE SQUAT JUMPS
  • HAND RELEASE PUSHUPS
  • AROUND THE WORLD LUNGES
  • PLANK WITH A SHOULDER TAP
  • PLYO JACKS
  • CATCHERS BURPEES
  • POP SQUATS

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

RUNNING IS FUN

Grab a friend, find a trail or treadmill, and set your timer for this incredibly fun and killer running workout.

TIME: 12:30

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • JOG – 30 seconds
  • WALK – 30 seconds
  • SKIP – 30 seconds
  • WALK – 60 seconds
  • JOG – 3 minutes
  • RUN – 60 seconds
  • WALK – 60 seconds
  • JOG – 2 minutes
  • RUN – 60 seconds
  • WALK – 2 minutes

Advanced

  • SPRINT – 30 seconds
  • RECOVERY JOG – 30 seconds
  • HIGH KNEE SKIPS – 30 seconds
  • JOG – 60 seconds
  • RUN – 3 min at normal race pace
  • SPRINT – 60 seconds
  • RECOVERY JOG – 60 seconds
  • RUN – 2 minutes
  • SPRINT – 60 seconds
  • RECOVERY JOG – 2 minutes

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

REST and RECOVER

It’s time to rest and recover again! Remember to:

  1. Get extra sleep or take a nap.
  2. Stay on track with your meal plan.
  3. Roll and Stretch.
  4. Get excited for Week 4!!!
Monday

TOTAL BODY

Short rest periods keep your heart rate elevated as you torch massive calories in this total body HIIT workout.

TIME: 22:00

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

Circuit 1

  • SOCCER RUN – 60 seconds
  • Rest 15 Seconds
  • MOUNTAIN CLIMBERS – 45 seconds

Circuit 2

  • SUMO SQUATS – 60 seconds
  • Rest 15 Seconds
  • TRICEP PUSHUPS – 45 seconds

Circuit 3

  • ALTERNATING FRONT LUNGE – 60 seconds
  • Rest 15 Seconds
  • BEAR CRAWL – 45 seconds

Advanced

Circuit 1

  • SOCCER SPRINT – 60 seconds
  • Rest 15 Seconds
  • TWISTING MOUNTAIN CLIMBERS – 45 sec.

Circuit 2

  • SUMO JUMP SQUATS – 60 seconds
  • Rest 15 Seconds
  • WIDE TO NARROW PUSHUPS – 45 seconds

Circuit 3

  • JUMPING SINGLE LEG LUNGES – 30 sec ea. leg
  • Rest 15 Seconds
  • CRAB CRAWL – 45 seconds

REST 30 SECONDS AND REPEAT 2 MORE TIMES AFTER EACH CIRCUIT

 

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

Tuesday

THE SIX PACK WORKOUT

This is one giant circuit that works your entire core.  Simply complete the stated amount of reps. Now kill it and get that six pack!

There is no beginner or advanced for this. If you’re a beginner just take rest periods as you need them.

TIME: Depends on your individual pace

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

  • TABLETOP CRUNCHES (legs at 90 degrees) 2 count up and 2 count down – 30 reps
  • DOUBLE CRUNCH – 30 reps
  • BICYCLES – 20 reps each side
  • SLOW CRUNCHES – 3 count up and 3 count down – 20 reps
  • SINGLE SPEED CRUNCHES – 20 reps
  • SWIMMERS – 30 each leg
  • CRUNCH HOLD – 45 seconds
  • OBLIQUE TOE REACH – Legs vertical, alternate reaching each hand toward your opposite foot.
  • WIPERS – 15 each side
  • SIDE PLANK DIPS – 10 each side

BURNOUT: PLANK HOLD (as long as you can hold it!)

                       

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

Wednesday

BURNING LEGS

Increased heart rate + more muscle = fat burning! And your legs are some of your largest muscles and burn the most calories. Time to get sculpted!

TIME: 9:15

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • SUMO SQUATS – 60 seconds
  • Rest 15 seconds
  • BEAR CRAWLS – 45 seconds
  • Rest 15 seconds
  • BASKETBALL SQUATS TO HEEL RAISE – 30 seconds

Advanced

  • SUMO JUMP SQUATS – 60 seconds
  • Rest 15 seconds
  • TRIPLE BEARS – 45 seconds
  • Rest 15 seconds
  • BASKETBALL JUMPS – 30 seconds

REST 1 MINUTE and REPEAT 2 TIMES

OPTION: If you have more time and some extra energy, end with a run outside or on the treadmill for 15-20 minutes.

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

Thursday

UPPER BODY AMRAP

Set your timer for 15 minutes and complete as many rounds as possible (aka AMRAP). Sounds easy enough… but is it?

TIME: 15:00

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • MOUNTAIN CLIMBERS – 20 each leg
  • KNEE PUSHUPS – 15 reps
  • BURPEES (to plank and standing) – 20 reps
  • TRICEP DIPS (with chair) – 15 reps
  • PLANK HOLD – 20 seconds

Advanced

  • TWISTING MOUNTAIN CLIMBERS – 20 ea. leg
  • SPIDERMAN PUSHUPS – 15 reps
  • BURPEES (full with a jump) – 20 reps
  • TRICEP DIPS (on floor) – 15 reps
  •  DOLPHINS to PLANK JACK – 20 reps

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

Friday

BEAT YOUR REPS

Your goal is to “beat your reps” in this workout. Keep your timer handy and keep track of how many reps you do of each exercise. Try to beat that number when you repeat the circuit. Complete 2-4 circuits depending on your fitness level.

TIME: 14:00 – 28:00 (depending on number of rounds completed)

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc

Beginner

30 sec work/30 sec rest

  • SQUATS
  • PUSHUPS
  • REVERSE LUNGES
  • PLANK HOLD
  • ONE ARM JUMPING JACKS
  • INCHWORMS

Advanced

50 seconds work/10 seconds rest

  • 180 DEGREE SQUAT JUMPS
  • HAND RELEASE PUSHUPS
  • AROUND THE WORLD LUNGES
  • PLANK WITH A SHOULDER TAP
  • PLYO JACKS
  • CATCHERS BURPEES
  • POP SQUATS

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

Saturday

RUNNING IS FUN

Grab a friend, find a trail or treadmill, and set your timer for this incredibly fun and killer running workout.

TIME: 12:30

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • JOG – 30 seconds
  • WALK – 30 seconds
  • SKIP – 30 seconds
  • WALK – 60 seconds
  • JOG – 3 minutes
  • RUN – 60 seconds
  • WALK – 60 seconds
  • JOG – 2 minutes
  • RUN – 60 seconds
  • WALK – 2 minutes

Advanced

  • SPRINT – 30 seconds
  • RECOVERY JOG – 30 seconds
  • HIGH KNEE SKIPS – 30 seconds
  • JOG – 60 seconds
  • RUN – 3 min at normal race pace
  • SPRINT – 60 seconds
  • RECOVERY JOG – 60 seconds
  • RUN – 2 minutes
  • SPRINT – 60 seconds
  • RECOVERY JOG – 2 minutes

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

Sunday

REST and RECOVER

It’s time to rest and recover again! Remember to:

  1. Get extra sleep or take a nap.
  2. Stay on track with your meal plan.
  3. Roll and Stretch.
  4. Get excited for Week 4!!!