MONDAY FUNDAY

Get your week started off with a bang by burning fat fast and then toning up with this workout. You do a cardio HIIT series first and then transition to ab exercises that work your entire core!

TIME: 16:30

WARMUP

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

Beginner

CARDIO (2 rounds of 20 work/10 rest):                         

  • SQUAT JUMPS
  • LATERAL HOPS
  • MOUNTAIN CLIMBERS
  • HIGH KNEE MARCH
  • BURPEES

Break 30 seconds                                                          

CORE (1 round of 45 work/15 rest)                                

  • MOUNTAIN CLIMBERS (slow)
  • CRUNCHES
  • SIDE CRUNCH LEFT
  • SIDE CRUNCH RIGHT

Break 30 seconds                                                         

  • PLANK HOLD
  • SUPERMAN HOLD
  • SIDE PLANK HOLD LEFT
  • SIDE PLANK HOLD RIGHT

Break 30 seconds                                                         

  • CROSS PUNCH CRUNCH
  • SUPERMANS (arms only)
  • RUSSIAN TWISTS
  • WINDSHIELD WIPERS (bent knees)

Advanced

CARDIO (2 rounds of 20 work/10 rest):

  • 180 or 360 SQUAT JUMPS
  • SKATERS
  • TWISTING MOUNTAIN CLIMBERS
  • HIGH KNEES
  • BURPEES w/ PLYO JACK

Break 30 seconds

CORE (1 round of 45 work/15 rest)       

  • MOUNTAIN CLIMBERS (fast)
  • CRUNCH FLUTTER KICKS
  • SIDE V-UP LEFT
  • SIDE V-UP LEFT

Break 30 seconds

  • DOLPHINS
  • SWIMMERS
  • SIDE PLANK DIPS LEFT
  • SIDE PLANK DIPS RIGHT

Break 30 seconds

  • CROSS TOE TOUCH CRUNCH (legs straight up)
  • SUPERMANS (arms and legs)
  • RUSSIAN TWISTS (legs off floor)
  • WINDSHIELD WIPERS (straight legs)

COOLDOWN

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

THE NO EXCUSES WORKOUT

Some days you may feel like you have “no time” to workout, but the movements in today’s workout only take a total of 10 minutes. Perform each move for 50 seconds and rest 10 seconds before moving on to the next movement. Complete the entire circuit of 10 exercises and you’re done!

 

TIME: 10:00

WARMUP

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

Beginner

  • SQUATS
  • CURTSY LUNGE RIGHT
  • CURTSY LUNGE LEFT
  • FORWARD AND BACKWARD LUNGES RIGHT
  • FORWARD AND BACKWARD LUNGES LEFT
  • SIDE LUNGES RIGHT
  • SIDE LUNGES LEFT
  • SUMO SQUATS
  • REVERSE LUNGES
  • BRIDGE

Advanced

  1. SQUATS
  2. CURTSY LUNGE RIGHT + LEG RAISE
  3. CURTSY LUNGE LEFT + LEG RAISE
  4. REVERSE LUNGE RIGHT + REVERSE LIFT
  5. REVERSE LUNGE LEFT +REVERSE LIFT
  6. SIDE LUNGE RIGHT + SL RAISE
  7. SIDE LUNGES LEFT + SL RAISE
  8. SUMO SQUATS + CALF RAISE (at bottom)
  9. ALT REVERSE LUNGE + FRONT KICK
  10. FIRST POSITION BRIDGE

COOLDOWN

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

MAXIMUM REPS

Time to go all out for this upper body workout. You goal is maximum reps in 45 seconds with a 15 second rest. It’s a simple workout with only 4 movements. It’s not easy but we know you will love it!

TIME: 16:00

WARMUP

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

Beginner

  • PUSHUPS (knees)
  • SUPINE PUSHUPS (feet on floor)
  • HIGH LOW PLANKS
  • PUSHUPS w/ ALT ARM RAISES

Advanced

  • HOVER PUSHUPS (hold 2 seconds)
  • SUPINE PUSHUPS (feet off floor)
  • SHOULDER PUSHUPS
  • TRICEP PUSHUPS

REST 1 MINUTE BETWEEN ROUNDS

REPEAT 3 TIMES

COOLDOWN

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

LUCKY LEGS

This is a new ABAB pattern we haven’t done before! In this workout, you will perform a strength movement followed immediately by plyometric movement; then you repeat the two moves before moving on to the next 2 movements. For example, you will perform 1212 as a set, and then move on to perform 3434 as a set. TABATA timing is used of 20 seconds work and 10 seconds rest for each exercise. This keeps this workout fast paced and effective!

TIME: 10:00

WARMUP

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

Beginner

  • SQUATS
  • JUMP ROPE
  • SUMO SQUAT
  • PONY JUMP ROPE
  • ALT FRONT LEG RAISES
  • BUTT KICKERS
  • ALT CURTSY LUNGE
  • SKIIERS
  • BRIDGE
  • SOCCER RUN

Advanced

  • SQUATS
  • ALT JUMPING LUNGES
  • SUMO SQUAT
  • SUMO SQUAT HOPS
  • ALT REVERSE SQUAT TO FRONT KICK
  • TUCK JUMPS
  • CURTSY LUNGE TO SIDE RAISE (L&R)
  • SKATERS
  • SINGLE LEG BRIDGE (L&R)
  • BROAD JUMP

COOLDOWN

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

PURE HIIT

Enjoy this traditional style HIIT with 30 seconds of work followed by 30 seconds of rest. Repeat 2 to 3 times depending on your fitness level or time available.

TIME: 20:00-30:00

WARMUP

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

Beginner

  • SQUAT + ALT FRONT KICK
  • PUSHUPS (knees)
  • ALTERNATING LUNGES
  • SIDE TO SIDE HOPS
  • BURPEE
  • SQUATS
  • HIGH KNEE MARCH
  • PLANK HOLD
  • CRUNCHES
  • SUMO SQUATS

Advanced

  • SQUAT JUMP + ALT FRONT KICK
  • PUSHUPS
  • ALTERNATING JUMPING LUNGES
  • SKI JUMPS
  • BURPEE w/ X JUMP
  • SQUAT JACKS
  • SOCCER RUN
  • PLANK JACKS
  • BICYCLES
  • FOOTBALL FAST FEET

REPEAT 2 – 3 TIMES

COOLDOWN

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

RUN IN THE SUN

We’re mixing in an active recovery with our running program today! You’ll be running 400 meters (about 1/4 mile) followed by a strength movement. You’ll do this 8 times for a total distance of 2 miles.

TIME: Depends on pace

WARMUP

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

Beginner

  • 400 METER JOG — 10 PUSHUPS (knees)
  • 400 METER JOG — 20 SUPINE PUSHUPS (feet on floor)
  • 400 METER JOG — 10 BURPEES
  • 400 METER JOG — 30 SECONDS HIGH PLANK HOLD

Advanced

  • 400 METER JOG — 10 PUSHUPS
  • 400 METER JOG — 20 TRICEP DIPS
  • 400 METER JOG — 10 BURPEES
  • 400 METER JOG — 20 HIGH PLANK KNEES TO ELBOWS

REPEAT 1 Time

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. CONGRATULATE yourself for completing all 6 weeks!! Way to go!
Monday

MONDAY FUNDAY

Get your week started off with a bang by burning fat fast and then toning up with this workout. You do a cardio HIIT series first and then transition to ab exercises that work your entire core!

TIME: 16:30

WARMUP

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

Beginner

CARDIO (2 rounds of 20 work/10 rest):                         

  • SQUAT JUMPS
  • LATERAL HOPS
  • MOUNTAIN CLIMBERS
  • HIGH KNEE MARCH
  • BURPEES

Break 30 seconds                                                          

CORE (1 round of 45 work/15 rest)                                

  • MOUNTAIN CLIMBERS (slow)
  • CRUNCHES
  • SIDE CRUNCH LEFT
  • SIDE CRUNCH RIGHT

Break 30 seconds                                                         

  • PLANK HOLD
  • SUPERMAN HOLD
  • SIDE PLANK HOLD LEFT
  • SIDE PLANK HOLD RIGHT

Break 30 seconds                                                         

  • CROSS PUNCH CRUNCH
  • SUPERMANS (arms only)
  • RUSSIAN TWISTS
  • WINDSHIELD WIPERS (bent knees)

Advanced

CARDIO (2 rounds of 20 work/10 rest):

  • 180 or 360 SQUAT JUMPS
  • SKATERS
  • TWISTING MOUNTAIN CLIMBERS
  • HIGH KNEES
  • BURPEES w/ PLYO JACK

Break 30 seconds

CORE (1 round of 45 work/15 rest)       

  • MOUNTAIN CLIMBERS (fast)
  • CRUNCH FLUTTER KICKS
  • SIDE V-UP LEFT
  • SIDE V-UP LEFT

Break 30 seconds

  • DOLPHINS
  • SWIMMERS
  • SIDE PLANK DIPS LEFT
  • SIDE PLANK DIPS RIGHT

Break 30 seconds

  • CROSS TOE TOUCH CRUNCH (legs straight up)
  • SUPERMANS (arms and legs)
  • RUSSIAN TWISTS (legs off floor)
  • WINDSHIELD WIPERS (straight legs)

COOLDOWN

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

Tuesday

THE NO EXCUSES WORKOUT

Some days you may feel like you have “no time” to workout, but the movements in today’s workout only take a total of 10 minutes. Perform each move for 50 seconds and rest 10 seconds before moving on to the next movement. Complete the entire circuit of 10 exercises and you’re done!

 

TIME: 10:00

WARMUP

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

Beginner

  • SQUATS
  • CURTSY LUNGE RIGHT
  • CURTSY LUNGE LEFT
  • FORWARD AND BACKWARD LUNGES RIGHT
  • FORWARD AND BACKWARD LUNGES LEFT
  • SIDE LUNGES RIGHT
  • SIDE LUNGES LEFT
  • SUMO SQUATS
  • REVERSE LUNGES
  • BRIDGE

Advanced

  1. SQUATS
  2. CURTSY LUNGE RIGHT + LEG RAISE
  3. CURTSY LUNGE LEFT + LEG RAISE
  4. REVERSE LUNGE RIGHT + REVERSE LIFT
  5. REVERSE LUNGE LEFT +REVERSE LIFT
  6. SIDE LUNGE RIGHT + SL RAISE
  7. SIDE LUNGES LEFT + SL RAISE
  8. SUMO SQUATS + CALF RAISE (at bottom)
  9. ALT REVERSE LUNGE + FRONT KICK
  10. FIRST POSITION BRIDGE

COOLDOWN

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

Wednesday

MAXIMUM REPS

Time to go all out for this upper body workout. You goal is maximum reps in 45 seconds with a 15 second rest. It’s a simple workout with only 4 movements. It’s not easy but we know you will love it!

TIME: 16:00

WARMUP

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

Beginner

  • PUSHUPS (knees)
  • SUPINE PUSHUPS (feet on floor)
  • HIGH LOW PLANKS
  • PUSHUPS w/ ALT ARM RAISES

Advanced

  • HOVER PUSHUPS (hold 2 seconds)
  • SUPINE PUSHUPS (feet off floor)
  • SHOULDER PUSHUPS
  • TRICEP PUSHUPS

REST 1 MINUTE BETWEEN ROUNDS

REPEAT 3 TIMES

COOLDOWN

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

Thursday

LUCKY LEGS

This is a new ABAB pattern we haven’t done before! In this workout, you will perform a strength movement followed immediately by plyometric movement; then you repeat the two moves before moving on to the next 2 movements. For example, you will perform 1212 as a set, and then move on to perform 3434 as a set. TABATA timing is used of 20 seconds work and 10 seconds rest for each exercise. This keeps this workout fast paced and effective!

TIME: 10:00

WARMUP

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

Beginner

  • SQUATS
  • JUMP ROPE
  • SUMO SQUAT
  • PONY JUMP ROPE
  • ALT FRONT LEG RAISES
  • BUTT KICKERS
  • ALT CURTSY LUNGE
  • SKIIERS
  • BRIDGE
  • SOCCER RUN

Advanced

  • SQUATS
  • ALT JUMPING LUNGES
  • SUMO SQUAT
  • SUMO SQUAT HOPS
  • ALT REVERSE SQUAT TO FRONT KICK
  • TUCK JUMPS
  • CURTSY LUNGE TO SIDE RAISE (L&R)
  • SKATERS
  • SINGLE LEG BRIDGE (L&R)
  • BROAD JUMP

COOLDOWN

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

Friday

PURE HIIT

Enjoy this traditional style HIIT with 30 seconds of work followed by 30 seconds of rest. Repeat 2 to 3 times depending on your fitness level or time available.

TIME: 20:00-30:00

WARMUP

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

Beginner

  • SQUAT + ALT FRONT KICK
  • PUSHUPS (knees)
  • ALTERNATING LUNGES
  • SIDE TO SIDE HOPS
  • BURPEE
  • SQUATS
  • HIGH KNEE MARCH
  • PLANK HOLD
  • CRUNCHES
  • SUMO SQUATS

Advanced

  • SQUAT JUMP + ALT FRONT KICK
  • PUSHUPS
  • ALTERNATING JUMPING LUNGES
  • SKI JUMPS
  • BURPEE w/ X JUMP
  • SQUAT JACKS
  • SOCCER RUN
  • PLANK JACKS
  • BICYCLES
  • FOOTBALL FAST FEET

REPEAT 2 – 3 TIMES

COOLDOWN

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

Saturday

RUN IN THE SUN

We’re mixing in an active recovery with our running program today! You’ll be running 400 meters (about 1/4 mile) followed by a strength movement. You’ll do this 8 times for a total distance of 2 miles.

TIME: Depends on pace

WARMUP

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

Beginner

  • 400 METER JOG — 10 PUSHUPS (knees)
  • 400 METER JOG — 20 SUPINE PUSHUPS (feet on floor)
  • 400 METER JOG — 10 BURPEES
  • 400 METER JOG — 30 SECONDS HIGH PLANK HOLD

Advanced

  • 400 METER JOG — 10 PUSHUPS
  • 400 METER JOG — 20 TRICEP DIPS
  • 400 METER JOG — 10 BURPEES
  • 400 METER JOG — 20 HIGH PLANK KNEES TO ELBOWS

REPEAT 1 Time

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. CONGRATULATE yourself for completing all 6 weeks!! Way to go!