Workout #1

Warm Up: Video Link

Work:

15 Minute AMRAP (As Many Rounds As Possible in 15 Minutes, once thru all these movements is 1 Round)

• 30 Second Plankhold
• 20 Jumping Jacks
• 10 Push Ups

Rest 5 minutes

Cool Down:

1 Mile Walk @ easy pace

Stretch

Workout #2

Warm Up: Video Link

Work:

• 20 Min on recumbent or stationary bike going at about 75% of MEP
• Switch to elliptical
• 20 Min on elliptical at about 75% of MEP

Cool Down:

10 Min on Bike @ easy pace

Stretch

Workout #3

Warm Up: Video Link

Work:

3 Rounds of these movements. Go as hard on each movement for each minute, keep good form as well. If your form falters, slow down just enough to maintain proper alignment.

• 1 Minute of Burpees
• 1 Minute of Plank Hold on elbows
• 1 Minute of Jumping Jacks
• 1 Minute of Supermans
• 2 Min rest
• Repeat X 2 for 3 Rounds total

Stretch

Workout #4

Warm Up: Video Link

Work:

• 1 Mile Fast Walk on Treadmill as fast as you can maintain for 1 mile
• Then immediately to 800 M jog
• Then repeat above 1 more time both 1 Mile and 800 M jog
• Finish with 1 mile cool down walk at an easy pace

Stretch and Recover

Workout #5

Warm Up: Video Link

Work:

Every Minute on the Minute for 30 Minutes

• 1 Push Up (chest all the way to the floor, since it is only 1 I want really good form)
• 2 Burpees
• 3 Sit Ups

Stretch

Workout #1

Warm Up: Video Link

Work:

• 1 Mile Jog
• Rest 5 Minutes:
• 1 Mile Jog

Stretch

Workout #2

Warm Up: 3 Rounds

• 30 sec Plank
• 15 Air Squats
• 10 Push Ups
• 5 Burpees

Work:

• 3 Rounds
• 50 Air Squats
• 25 Burpees

Stretch

Workout #3

Warm Up:

• 400 M Jog

3 Rounds

• 30 sec Plank
• 15 Air Squats
• 10 Push Ups
• 5 Burpees

Work:

• 1/2 Mile Run @ 60% Max Effort Pace
• 10 Min AMRAP
• 7 Sit Ups
• 9 Push Ups
• 11 Box Step Ups

Stretch

Workout #4

Warm Up: 3 Rounds

• 30 sec Plank
• 15 Air Squats
• 10 Push Ups
• 5 Burpees

Work:

• 5 Rounds
• 400 M Run
• 1 Min Rest

Stretch

Workout #1

Warm Up: 3 Rounds

• 30 sec Plank
• 15 Air Squats
• 10 Push Ups
• 5 Burpees

Work:

• 10 Min EMOM
• 10 Air Squats
• 5 Min EMOM
• 10 Push Ups
• 3 Rounds
• 10 KB Swings
• 400 M Run

Stretch

Workout #2

Warm Up: 3 Rounds

• 30 sec Plank
• 15 Air Squats
• 10 Push Ups
• 5 Burpees

Work:

• 3 Rounds
• 10 DB Push Press
• 10 DB Push Ups
• 10 DB Front Squats
• 20 Sit Ups
• 300 M Row

Stretch

Workout #3

Warm Up: 3 Rounds

• 30 sec Plank
• 15 Air Squats
• 10 Push Ups
• 5 Burpees

Work:

• 5 Rounds w/ 1 min rest
• 400 M Run and with remaining time do as many of each as possible
• Burpees
• Air Squats
• Push Ups
• Pull Ups
• Sit Ups

Stretch

Workout #4

Warm Up: 3 Rounds

• 30 sec Plank
• 15 Air Squats
• 10 Push Ups
• 5 Burpees

Work:

• 10 Min EMOM
• 3 Burpees
• 2 Push Ups
• 3 X 4 Min Rounds
• 400 M Run Buy In
• 5 Pull Ups
• 5 Push Ups

Stretch

Workout #5

Warm Up: 3 Rounds

• 30 sec Plank
• 15 Air Squats
• 10 Push Ups
• 5 Burpees

Work:

• Once For Time
• 100 Walking Lunges
• 80 Air Squats
• 60 Sit Ups
• 40 Push Ups
• 20 Burpees

Stretch

Workout #1

Warm Up: 3 Rounds

• 30 sec Plank
• 15 Air Squats
• 10 Push Ups
• 5 Burpees

Work:

• Every Minute on the Minute for 20 Minutes (also known as EMOTM although the time component may change)
• 4 Sit Ups
• 4 Push Ups
• (this will start out easy and grow more difficult as the time increases. If you cannot complete all 4 reps of either/both, then do as many as you can)
• Rest 5 minutes:
• 20 Min on Elliptical (or Treadmill or Stair climber, the equipment can always vary depending on what you have available) 4 x 5 minute sequences (minutes 1-3 of sequence go at an easy pace, then finish the last 2 minutes at a very difficult pace, High Intensity Interval Training, then go right into next 5 minute sequence)

Stretch

Workout #2

Warm Up: 3 Rounds

• 30 sec Plank
• 15 Air Squats
• 10 Push Ups
• 5 Burpees

Work:

• 30 Minute Walk outdoors (recovery day, we want to break up some of that lactic acid that is still in legs from yesterday). Nice, easy pace, just do not stop for 30 minutes. You should be sweating, although not breathing too hard.

Stretch

Workout #3

Warm Up: 3 Rounds

• 30 sec Plank
• 15 Air Squats
• 10 Push Ups
• 5 Burpees

Work:

• 6 Rounds for time (move as fast as possible during each movement and transitioning between movements. Keep yourself in good form, back straight and spine in proper anatomical order)
• 6 Walking Lunges on each leg (12 steps total)
• 6 Burpees
• 12 Dumbbell Push Press
• Rest 5 minutes

Stretch

Workout #4 (QUICK workout)

Warm Up: 3 Rounds

• 30 sec Plank
• 15 Air Squats
• 10 Push Ups
• 5 Burpees

Work:

• 5 Minutes on Recumbent Bike as hard/fast as you can maintain for 5 minutes
• Rest 1 minute, then
• 5 Minutes on Rower (same pace as above)
• Rest 1 minute, then
• 5 Minutes on Stairclimber (same pace as above)
• Rest 5 Minutes and Repeat

Stretch

Workout #5

Warm Up: 3 Rounds

• 30 sec Plank
• 15 Air Squats
• 10 Push Ups
• 5 Burpees

Work:

• 75 Burpees for time

Stretch