Workout #1

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 10 Jumping Jacks
• 5 Sit Ups
• 5 Push Ups (from knees if necessary)
• 10 Walking Lunges

Work:

• 1 Mile Run/Jog/Brisk Walk
• Rest 5 Min:
• 1 Mile Run/Jog/Brisk Walk

Stretch

Workout #2

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 10 Jumping Jacks
• 5 Sit Ups
• 5 Push Ups (from knees if necessary)
• 10 Walking Lunges

Work:

• 12 Rounds (as fast as possible)
• 2 Minutes on Bike (AFAP = As Fast As Possible)
• Rest 1 minute; Repeat for a total of 12 Rounds

Stretch

Workout #3

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 10 Jumping Jacks
• 5 Sit Ups
• 5 Push Ups (from knees if necessary)
• 10 Walking Lunges

Work:

• 3 Rounds (take 2 Minute rest between each round)
• 20 Walking Lunges
• 15 Second Plank Hold
• 10 Push Ups from knees
• 5 Air Squats

Stretch

Workout #4

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 10 Jumping Jacks
• 5 Sit Ups
• 5 Push Ups (from knees if necessary)
• 10 Walking Lunges

Work:

• 15 Minutes on Treadmill @ 80% MEP
• Rest 1 Minute:
• 15 Minutes on Elliptical @ 80% MEP
• Rest 1 Minute
• 15 Minutes on Recumbent Bike @ 80% MEP
• 50 Jumping Jacks (AFAP)

Stretch

Workout #5

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 10 Jumping Jacks
• 5 Sit Ups
• 5 Push Ups (from knees if necessary)
• 10 Walking Lunges

Work:

• 5 Mile Walk at comfortable pace

Stretch

Workout #1

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 10 Jumping Jacks
• 5 Sit Ups
• 5 Push Ups (from knees if necessary)
• 10 Walking Lunges

Work:

• 8 Minutes on Stationary Bike (AFAP/AHAP)
• Rest 2 Minutes:
• 8 Minutes on Treadmill (AFAP/AHAP)
• Rest 2 Minutes
• 8 Minutes on Elliptical (AFAP/AHAP)
• (if they don't have all this specific equipment, then improvise. Maybe do one of them twice, or walk outside)
• Rest 5 Minutes
• 50 Sit Ups (AFAP)

Stretch

Workout #2

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 10 Jumping Jacks
• 5 Sit Ups
• 5 Push Ups (from knees if necessary)
• 10 Walking Lunges

Work:

• 400 M Run (AHAP) (go at a pace definitely outside your comfort zone)
• Rest 4 Min:
• 400 M Run
• Rest 4 Min:
• 400 M Run
• Rest 4 Min:
• 30 Push Ups (AFAP)

Stretch

Workout #3

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 10 Jumping Jacks
• 5 Sit Ups
• 5 Push Ups (from knees if necessary)
• 10 Walking Lunges

Work:

• 16 Minute AMRAP (As Many Rounds As Possible in 15 Minutes, once thru all these movements is 1 Round)
• 4 Burpees
• 8 Sit Ups
• 12 Lunges

Stretch

Workout #4

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 10 Jumping Jacks
• 5 Sit Ups
• 5 Push Ups (from knees if necessary)
• 10 Walking Lunges

Work:

• Run 1 mile for time
• Rest 10 Min:
• Run 1/2 mile for time
• Rest 10 Min:
• Run 1/4 mile for time

Stretch

Workout #5

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 10 Jumping Jacks
• 5 Sit Ups
• 5 Push Ups (from knees if necessary)
• 10 Walking Lunges

Work:

• 60 Minute Recovery Swim (rest as needed)

Stretch

Workout #1

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 10 Jumping Jacks
• 5 Sit Ups
• 5 Push Ups (from knees if necessary)
• 10 Walking Lunges

Work:

• For 40 Minutes (on the track) alternate between:
• 1 Minute Jog (as fast as possible although slower than a sprint)
• 1 Minute Walk (at a comfortable pace)
• Rest 5 minutes:
• 100 Walking Lunges; 50 each leg (AFAP)

Stretch

Workout #2

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 10 Jumping Jacks
• 5 Sit Ups
• 5 Push Ups (from knees if necessary)
• 10 Walking Lunges

Work:

• 10 Rounds for time:
• 5 Squats
• 5 Push Ups
• 5 Sit Ups

Stretch

Workout #3

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 10 Jumping Jacks
• 5 Sit Ups
• 5 Push Ups (from knees if necessary)
• 10 Walking Lunges

Work:

• 20 Minutes on Elliptical @ 60-70% Max Effort Pace
• Rest 5 Min:
• 20 Minutes on Treadmill @ 60-70% Max Effort Pace

Stretch

Workout #4

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 10 Jumping Jacks
• 5 Sit Ups
• 5 Push Ups (from knees if necessary)
• 10 Walking Lunges

Work:

• 1st) For 5 Minutes; hold a Plank for 20 seconds and then rest the remaining 40 seconds
• Rest 1 Minute:
• 2nd) For 5 Minutes; do Jumping Jacks for 20 seconds and then rest the remaining 40 seconds
• Rest 1 Minute:
• 3rd) For 5 Minutes; do Wall Push Ups for 20 seconds and then rest the remaining 40 seconds
• Rest 1 Minute:
• 4th) For 5 Minutes; do Air Squats for 20 seconds and then rest the remaining 40 seconds

Stretch

Workout #5

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 10 Jumping Jacks
• 5 Sit Ups
• 5 Push Ups (from knees if necessary)
• 10 Walking Lunges

Work:

• 15 Minutes on Stationary bike (as fast and hard as you can)
• Rest 2 Minutes
• 15 Minutes on Treadmill (as fast and hard as you can)
• Rest 2 Minutes
• 15 Minutes on Elliptical (as fast and hard as you can)
• Rest 2 Minutes
• (if they don't have all this specific equipment, then improvise. Maybe do one of them twice, or walk outside)

Stretch

Workout #1

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 10 Jumping Jacks
• 5 Sit Ups
• 5 Push Ups (from knees if necessary)
• 10 Walking Lunges

Work:

• 5 Rounds
• 30-second Plank
• 20 Sit Ups
• 15 Calorie Row
• 10 Push Ups
• 5 Burpees
• Rest 3 Minutes between each Round

Stretch

Workout #2

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 10 Jumping Jacks
• 5 Sit Ups
• 5 Push Ups (from knees if necessary)
• 10 Walking Lunges

Work:

• Every Minute on the Minute for 15 Minutes (also known as EMOM although the time component may change)
• 2 Burpees
• 50 M Sprint
• (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
• 15 Min on Elliptical (or Treadmill or Stair climber) @ 80% MEP

Stretch

Workout #3

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 10 Jumping Jacks
• 5 Sit Ups
• 5 Push Ups (from knees if necessary)
• 10 Walking Lunges

Work:

• 8 Rounds with 1 Minute rest between each set (Go AFAP in each Round)
• 5 Push Ups
• 10 Air Squats
• 15 Sit Ups

Stretch

Workout #4

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 10 Jumping Jacks
• 5 Sit Ups
• 5 Push Ups (from knees if necessary)
• 10 Walking Lunges

Work:

• 5 Minutes on Recumbent Bike (AFAP/AHAP)
• Rest 2 Minutes:
• 5 Minutes on Rower (AFAP/AHAP)
• Rest 2 Minutes:
• 5 Minutes on Stair climber (AFAP/AHAP)
• Rest 5 minutes and Repeat

Stretch

Workout #5

Warm Up:

• 5 Rounds (not for time, move thru this slowly to get the body ready for movement)
• 10 Jumping Jacks
• 5 Sit Ups
• 5 Push Ups (from knees if necessary)
• 10 Walking Lunges

Work:

• 45-60 Min Jog/Hike/Fast Pace Walk @ 80% MEP

Stretch