TOTAL BODY ENDURANCE

This is a 5-minute endurance series before a 1-minute rest. Perform each exercise for 60 seconds and move on to the next with no rest in between. After completing all exercises, rest 1 minute and repeat the circuit. Repeat a total of 3 times.

TIME: 17:00

WARMUP

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

Beginner

  • PLANK TOE TAPS
  • SQUAT JUMPS
  • TRICEP PUSHUPS (on knees)
  • SIDE TO SIDE SHUFFLE
  • BURPEES

Advanced

  • PLANK JACKS
  • 180 DEGREE SQUAT JUMPS
  • TRICEP PUSHUP WITH ALT KICKBACKS
  • SIDE TO SIDE JUMPS
  • SUMO JUMP BURPEES

REPEAT 3 TIMES

COOLDOWN

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

MIXED SETS

This mixed set workout changes up the usual pattern by putting 2 exercises back-to-back. Perform each set of 2 movements for 60 seconds. Rest for 30 seconds and move on to the next movement.

TIME: 26:30

WARMUP

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

Beginner

  • 1 BURPEE + 2 REVERSE LUNGES
  • 4 MOUNTAIN CLIMBERS + 1 PUSHUP (knees)
  • 2 TOY SOLDIERS + 2 SQUATS
  • 4 HAM CURLS + 4 SIDE LUNGES
  • 4 MARCH IN PLACE + 2 FORWARD LUNGES
  • SOCCER HIGH KNEES + ALT BACK KICKS

Advanced

  • 1 BURPEE + 2 JUMP LUNGES
  • 4 TWISTING MTN CLIMBERS + 1 POP PUSHUP
  • 2 FRONT KICKS + 2 JUMP SQUATS
  • 4 BUTT KICKERS + 4 SKATERS
  • 4 HIGH KNEES + 2 BASKETBALL JUMPS
  • 8 FOOTBALL RUNS + 4 TUCK JUMPS

REPEAT 3 TIMES

COOLDOWN

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

10-MINUTE ABS

A strong core is vital for your overall performance! Set your timer to 45 seconds of work and 15 seconds of rest.

TIME: 10:00

WARMUP

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

Beginner

  • CRUNCHES
  • LEG RAISES
  • FROG CRUNCHES
  • BICYCLE
  • COFFIN CRUNCHES
  • RUSSIAN TWISTS (feet on floor)
  • RIGHT PLANK DIPS
  • LEFT PLANK DIPS
  • PLANK HOLD
  • FLUTTER KICK

Advanced

  • DOUBLE CRUNCHES
  • LEG RAISES WITH HIP LIFT
  • FROG CRUNCHES (no hands)
  • SPEED BICYCLES
  • V-SITUPS
  • RUSSIAN TWISTS (feet off floor)
  • MERMAID PLANKS (right side)
  • MERMAID PLANKS (left side)
  • PLANK HOLD – ALT LEG RAISES
  • CRUNCH FLUTTER KICKS

COOLDOWN

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

UPPER BODY 21-15-9 AMRAP

Set your timer for 15 minutes and complete as many rounds as possible (aka AMRAP). It’s short on time but you’ll be impressed with your results!

TIME: DEPENDS ON PACE

WARMUP

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

Beginner

  • KNEE PISHUPS – 21 reps
  • TRICEP DIPS (with chair) – 15 reps
  • PLANK WITH SHOULDER TAPS – 9 reps

Advanced

  • HAND RELEASE PUSHUPS – 21 reps
  • TRICEP DIPS ON FLOOR – 15 reps
  • SHOULDER PUSHUPS – 9 reps

REPEAT FOR AS MANY ROUNDS AS POSSIBLE (no longer than 30 minutes)

COOLDOWN

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

FAT BLASTING TABATA

We are revisiting the TABATA method from Week One. Remember, TABATA intervals are 20 seconds of maximum intensity and only 10 seconds rest. Be sure to have your timer set, so you stay on target with these intervals.

Perform each exercise for 20 seconds, and rest 10 seconds. Repeat for 8 rounds – that is 4 minutes total per each movement. Then move on to the next movement for 8 rounds of 20 seconds work and 10 seconds rest. Total time is 4 minutes of each movement – 16 minutes for the whole workout.

TIME: 16:00

WARMUP

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

Beginner

  • SQUATS
  • ALTERNATING SIDE LUNGES
  • MARCH OR JOG
  • JUMPING JACKS

Advanced

  • BURPEES
  • SPEED SKATERS
  • FOOTBALL FAST FEET
  • FROG JUMPS

COOLDOWN

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

BUST YOUR BUNS TREADMILL WORKOUT

We are revisiting the TABATA method from Week One. Remember, TABATA intervals are 20 seconds of maximum intensity and only 10 seconds rest. Be sure to have your timer set, so you stay on target with these intervals.

As you’ve discovered, Saturday is the running day in this program. Today we change it up with a different interval workout based on your own “perceived level of exertion” – basically, how hard you feel you are working. There is no beginner or advanced with this. This can be done outside on the road or track, or inside with a treadmill. For indoors, you simply set the treadmill to the level where you feel you are at the exertion level stated and follow the pattern in the table below.  For outdoors, you simply walk or run as noted on the exertion level.

For example: if you are a beginner, your level 4 exertion might be a speed of 3.0 on the treadmill and your level 10 sprint might be 5.5 as the speed.  If you’re advanced, your level 4 might be a speed of 5.3 and 8.5 for your level 10 exertion.  The level of exertion is NOT the speed on the treadmill. A speed of 10 on a US treadmill is a 6-minute mile – pretty dang fast by any standard! If you are running outdoors and the workout chart shows level 7, then do a fast jog for your fitness level. Below are the exertion levels and what they mean:

Level 1: Sitting

Level 2: Slow walk

Level 3: Normal pace walk

Level 4: Speed walk

Level 5: Easy jog

Level 6: Jog

Level 7: Fast jog

Level 8: Run

Level 9: Hard run

Level 10: All out sprint

TIME: 20:00

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 5!!!
Monday

TOTAL BODY ENDURANCE

This is a 5-minute endurance series before a 1-minute rest. Perform each exercise for 60 seconds and move on to the next with no rest in between. After completing all exercises, rest 1 minute and repeat the circuit. Repeat a total of 3 times.

TIME: 17:00

WARMUP

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

Beginner

  • PLANK TOE TAPS
  • SQUAT JUMPS
  • TRICEP PUSHUPS (on knees)
  • SIDE TO SIDE SHUFFLE
  • BURPEES

Advanced

  • PLANK JACKS
  • 180 DEGREE SQUAT JUMPS
  • TRICEP PUSHUP WITH ALT KICKBACKS
  • SIDE TO SIDE JUMPS
  • SUMO JUMP BURPEES

REPEAT 3 TIMES

COOLDOWN

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

Tuesday

MIXED SETS

This mixed set workout changes up the usual pattern by putting 2 exercises back-to-back. Perform each set of 2 movements for 60 seconds. Rest for 30 seconds and move on to the next movement.

TIME: 26:30

WARMUP

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

Beginner

  • 1 BURPEE + 2 REVERSE LUNGES
  • 4 MOUNTAIN CLIMBERS + 1 PUSHUP (knees)
  • 2 TOY SOLDIERS + 2 SQUATS
  • 4 HAM CURLS + 4 SIDE LUNGES
  • 4 MARCH IN PLACE + 2 FORWARD LUNGES
  • SOCCER HIGH KNEES + ALT BACK KICKS

Advanced

  • 1 BURPEE + 2 JUMP LUNGES
  • 4 TWISTING MTN CLIMBERS + 1 POP PUSHUP
  • 2 FRONT KICKS + 2 JUMP SQUATS
  • 4 BUTT KICKERS + 4 SKATERS
  • 4 HIGH KNEES + 2 BASKETBALL JUMPS
  • 8 FOOTBALL RUNS + 4 TUCK JUMPS

REPEAT 3 TIMES

COOLDOWN

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

Wednesday

10-MINUTE ABS

A strong core is vital for your overall performance! Set your timer to 45 seconds of work and 15 seconds of rest.

TIME: 10:00

WARMUP

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

Beginner

  • CRUNCHES
  • LEG RAISES
  • FROG CRUNCHES
  • BICYCLE
  • COFFIN CRUNCHES
  • RUSSIAN TWISTS (feet on floor)
  • RIGHT PLANK DIPS
  • LEFT PLANK DIPS
  • PLANK HOLD
  • FLUTTER KICK

Advanced

  • DOUBLE CRUNCHES
  • LEG RAISES WITH HIP LIFT
  • FROG CRUNCHES (no hands)
  • SPEED BICYCLES
  • V-SITUPS
  • RUSSIAN TWISTS (feet off floor)
  • MERMAID PLANKS (right side)
  • MERMAID PLANKS (left side)
  • PLANK HOLD – ALT LEG RAISES
  • CRUNCH FLUTTER KICKS

COOLDOWN

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

Thursday

UPPER BODY 21-15-9 AMRAP

Set your timer for 15 minutes and complete as many rounds as possible (aka AMRAP). It’s short on time but you’ll be impressed with your results!

TIME: DEPENDS ON PACE

WARMUP

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

Beginner

  • KNEE PISHUPS – 21 reps
  • TRICEP DIPS (with chair) – 15 reps
  • PLANK WITH SHOULDER TAPS – 9 reps

Advanced

  • HAND RELEASE PUSHUPS – 21 reps
  • TRICEP DIPS ON FLOOR – 15 reps
  • SHOULDER PUSHUPS – 9 reps

REPEAT FOR AS MANY ROUNDS AS POSSIBLE (no longer than 30 minutes)

COOLDOWN

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

Friday

FAT BLASTING TABATA

We are revisiting the TABATA method from Week One. Remember, TABATA intervals are 20 seconds of maximum intensity and only 10 seconds rest. Be sure to have your timer set, so you stay on target with these intervals.

Perform each exercise for 20 seconds, and rest 10 seconds. Repeat for 8 rounds – that is 4 minutes total per each movement. Then move on to the next movement for 8 rounds of 20 seconds work and 10 seconds rest. Total time is 4 minutes of each movement – 16 minutes for the whole workout.

TIME: 16:00

WARMUP

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

Beginner

  • SQUATS
  • ALTERNATING SIDE LUNGES
  • MARCH OR JOG
  • JUMPING JACKS

Advanced

  • BURPEES
  • SPEED SKATERS
  • FOOTBALL FAST FEET
  • FROG JUMPS

COOLDOWN

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

Saturday

BUST YOUR BUNS TREADMILL WORKOUT

We are revisiting the TABATA method from Week One. Remember, TABATA intervals are 20 seconds of maximum intensity and only 10 seconds rest. Be sure to have your timer set, so you stay on target with these intervals.

As you’ve discovered, Saturday is the running day in this program. Today we change it up with a different interval workout based on your own “perceived level of exertion” – basically, how hard you feel you are working. There is no beginner or advanced with this. This can be done outside on the road or track, or inside with a treadmill. For indoors, you simply set the treadmill to the level where you feel you are at the exertion level stated and follow the pattern in the table below.  For outdoors, you simply walk or run as noted on the exertion level.

For example: if you are a beginner, your level 4 exertion might be a speed of 3.0 on the treadmill and your level 10 sprint might be 5.5 as the speed.  If you’re advanced, your level 4 might be a speed of 5.3 and 8.5 for your level 10 exertion.  The level of exertion is NOT the speed on the treadmill. A speed of 10 on a US treadmill is a 6-minute mile – pretty dang fast by any standard! If you are running outdoors and the workout chart shows level 7, then do a fast jog for your fitness level. Below are the exertion levels and what they mean:

Level 1: Sitting

Level 2: Slow walk

Level 3: Normal pace walk

Level 4: Speed walk

Level 5: Easy jog

Level 6: Jog

Level 7: Fast jog

Level 8: Run

Level 9: Hard run

Level 10: All out sprint

TIME: 20:00

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 5!!!