5 MINUTE INTERVALS
Walk on 15% incline (3.6-4.0 mph) for 5 minutes
Run at 6-8 mph on 0% for 5 minutes
**Alternate back & forth for a total of 60 minutes
ABS
Crunches: 200 reps with 10lb behind head
Bicycle Crunches: 100 reps with 3 lb ankle weights
RUN WALK WARMUP
Walk 2 minutes
Run 2 minutes
*10 total sets for 40 minutes total
3-5 TOTAL SETS
Dumbbell Bench Press: 15 reps
Incline Dumbbell Bench Press: 15 reps
Push-ups: 15 reps
3-5 TOTAL SETS
1-Arm Rows: 25 reps each side
Seated Band Rows: 25 reps
Banded Pulldowns: 25 reps
1 MONSTER SET
Dumbbell Bench Press: 15 reps
Incline Dumbbell Bench Press: 15 reps
Push-ups: 15 reps
1-Arm Rows: 25 reps each side
Seated Band Rows: 25 reps
Banded Pulldowns: 25 reps
2 TOTAL SETS
*With 3 lb ankle weights
Regular Crunches: 1 minute
Legs up Crunches: 1 minute
Bicycle Crunches: 1 minute
WALK/JOG INTERVALS
Walk: 1 minute
Jog: 1 minute on 5% incline
*Alternate back & forth for 20 total minutes
**Add 10 additional minutes if you want to push it
2 TOTAL SETS – 600 REPS TOTAL
Bicep Curls: 50 reps
Kickbacks: 50 reps
Hammer Curls: 50 reps
Dumbbell Skullcrushers: 50 reps
Incline Curls: 50 reps
Band Pushdowns: 50 reps
400 REP ABS
Legs up Crunches: 100 reps
Bicycle Crunches: 100 reps
Side to Side Crunches: 100 reps
Legs Down Crunches: 100 reps
60 MINUTE CARDIO WORKOUT 4
Run – Bike – Walk
Run: 10 minutes
Bike: 10 minutes
Walk: 10 minutes on 15% incline
*On round 2 you can vary speeds. For example, go fast one minute, then go regular one minute, etc. It’s up to you.
Warmup, then run your best mile time
THEN:
3-5 SET REP BURNERS
Military Press: 30 reps
Arnold Press: 30 reps
Lateral Raises: 30 reps
BIKE
Fast for 5 minutes
3-5 SET REP BURNERS
Frontal Raises: 30 reps
Chest-supported Arrows: 30 reps
Chest-supported Ts: 30 reps
BIKE
Fast for 5 minutes
6 MINUTE ABS: 2 TOTAL SETS
Add 3-lb ankle weights to wrist
Regular Crunches: 1 minute
Legs up Crunches: 1 minute
Bicycle Crunches: 1 minute
BIKE
5 minutes
RUN
Run your 2 miles as fast as you can
BODYWEIGHT SQUATS
100 reps for time
How long does it take you to get to 100 reps?
HAMSTRINGS: 3 SETS TOTAL
3-lb ankle weights
Stiff Leg Deadlifts: 30 reps
3-5 SETS TOTAL
Fire Hydrants: 20 reps with stretch
Single Leg Hip Thrust & Stretch: 20 reps
BIKE
10 minutes for speed
WALKING LUNGES
5 minutes continuous
CRUNCHES
200 reps
10-lb plate behind the head
WALK
5 minutes with 8-lb dumbbells on 0% incline
BICYCLE CRUNCHES
100 reps
3-lb ankle weights on wrist & legs
WALK
5 minutes with 8-lb dumbbells on 5% incline
CRUNCHES
100 reps with 10-lb plate behind head
WALK
5 minutes with 8-lb dumbbells on 10% incline
LEGS UP CRUNCHES
100 reps 10-lb weight behind the head
JOG
5 minutes jog on 0% incline
SIDE TO SIDE
100 reps
RUN
1/2-1 mile run to finish