Workout #1

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 5 Air Squats
• 5 Sit Ups
• 5 Push Ups
• 10 Walking Lunges

Work:

• 20 Min AMRAP (As Many Rounds As Possible in 20 Minutes)
• Start off with a ¼ Mile Run/Row (or ½ Mile Stationary/Recumbent Bike) and use remaining time to complete as many rounds as possible of
• 15 Burpees
• 15 Sit Ups
• 200 M Run or Row

Cool Down: 1 Mile walk @ nice, slow pace

Stretch

Workout #2

Warm Up:

• 5 Rounds (not for time, move through this slowly to get the body ready for movement)
• 5 Air Squats
• 5 Sit Ups
• 5 Push Ups
• 10 Walking Lunges

Work:

• 45 Min Continuous walk @ 85-95% Max Effort Pace (no stopping)

Stretch

Workout #3

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 5 Air Squats
• 5 Sit Ups
• 5 Push Ups
• 10 Walking Lunges

Work:

• 20 Minutes on Treadmill (4 x 5 Minute Rounds, each minute increase your Effort by 10%, starting @ 60% on minutes 1, 6, 11, 16)
• This is a lesson in discovering and maintaining pace.

Rest:

• Then Every Minute on the Minute for 10 Minutes
• 5 Push Ups
• 10 Sit Ups

Stretch

Workout #4

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 5 Air Squats
• 5 Sit Ups
• 5 Push Ups
• 10 Walking Lunges

Work:

• Every 3rd Minute on the Minute for 30 Minutes do 1 x 100 M Sprint and rest the remaining time.

Stretch

Workout #1

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 5 Air Squats
• 5 Sit Ups
• 5 Push Ups
• 10 Walking Lunges

Work:

• Do same exercises and same rep count as you did in the warm up although now do them for time.
• 5 Rounds (For Time)
• 5 Air Squats
• 5 Sit Ups
• 5 Push Ups
• 10 Walking Lunges

Stretch

Workout #2

Warm Up:

• 10 minutes on Recumbent/Stationary Bike or Run/Row

Work:

• 10 x 3 minute Rounds on Treadmill in this continuous sequence.
• Do 2 minutes at an easy relaxing jog pace, then go 3rd minute at as fast as a pace as possible.

Stretch

Workout #3

Warm Up:

• 10 minutes on Recumbent/Stationary Bike or Run/Row

Work:

• 45 Minutes on Recumbent Bike at maintainable pace.

Stretch

Workout #4

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 5 Air Squats
• 5 Sit Ups
• 5 Push Ups
• 10 Walking Lunges

Work:

• 3 sets of various Tabata Exercises (Tabata is 8 rounds (4 Minutes) of 20 seconds of continuous work as fast as possible followed immediately by 10 seconds of rest. Take 2 Minutes of Rest between each different Exercise.
• Tabata #1) Air Squats
• Rest 2 minutes
• Tabata #2) Walking Lunges
• Rest 2 minutes
• Tabata #4) Plank Holds

Stretch

Workout #1

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 5 Air Squats
• 5 Sit Ups
• 5 Push Ups
• 10 Walking Lunges

Work:

• 75 Burpees (AFAP)

Stretch

Workout #2

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 5 Air Squats
• 5 Sit Ups
• 5 Push Ups
• 10 Walking Lunges

Work:

• 45 Minute Hike @ 75-85% MEP (Max Effort Pace)

Stretch

Workout #3

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 5 Air Squats
• 5 Sit Ups
• 5 Push Ups
• 10 Walking Lunges

Work:

• 4 Rounds (AFAP)
• 25 Sit Ups
• 25 Air Squats
• 25 Burpees

Stretch

Workout #4

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 5 Air Squats
• 5 Sit Ups
• 5 Push Ups
• 10 Walking Lunges

Work:

• 5K Run or Row @ 80% MEP

Stretch

Workout #5

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 5 Air Squats
• 5 Sit Ups
• 5 Push Ups
• 10 Walking Lunges

Work:

• Once For Time
• 50 Walking Lunges
• 40 Air Squats
• 30 Leg Raises
• 20 Push Ups
• 10 Burpees

Stretch

Workout #1

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 5 Air Squats
• 5 Sit Ups
• 5 Push Ups
• 10 Walking Lunges

Work:

• Every Minute on the Minute for 40 Minutes
• 2 Burpees
• 2 Push Ups

Stretch

Workout #2

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 5 Air Squats
• 5 Sit Ups
• 5 Push Ups
• 10 Walking Lunges

Work:

• 1 K Run @ 80%
• Rest 2 Minutes
• Repeat 5 times

Stretch

Workout #3

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 5 Air Squats
• 5 Sit Ups
• 5 Push Ups
• 10 Walking Lunges

Work:

• 1 Round For Time
• 75 Sit Ups
• 75 Air Squats
• 75 Burpees (OUCH)
• 1/2 Mile Run @ cool down pace

Stretch

Workout #4

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 5 Air Squats
• 5 Sit Ups
• 5 Push Ups
• 10 Walking Lunges

Work:

• 3 Rounds for time
• 1000 M Row/Run or 1 Mile Bike
• 30 Push Ups

Stretch

Workout #5

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 5 Air Squats
• 5 Sit Ups
• 5 Push Ups
• 10 Walking Lunges

Work:

• 5 K for time. Compare with Workout #4 from previous week.

Stretch