RUN/WALK INTERVALS
60 minutes total
Run 2 minutes
Walk 2 minutes
*Push pace each run interval… should be cooking after you warm up!
500 ABS & LOWER BACK
Weighted Crunches: 100 reps with 10-lb plate
Bicycles: 100 reps
Side to Side (legs up): 100 reps
Legs-up: 100 reps
Supermans: 100 reps
WARMUP
1/4-1/5 mile jog
5 SETS TOTAL
Fast Treadmill Run: 1 minute
Push-ups: 15 reps
Dumbbell Bench Press: 15 reps
5 SETS TOTAL
Fast Treadmill Run: 1 minute
1-Arm Rows: 15 reps
Seated Band Rows: 15 reps
5 SETS TOTAL
Fast Treadmill Run: 1 minute
Incline Bench: 15 reps
Banded Arrows: 15 reps
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
10 TOTAL MINUTES
Walk: 1 minute
Jog: 1 minute
RECUMBENT OR SPIN BIKE: 4 TOTAL SETS
20 minutes, but while lifting Pump reps
Bicep Curls: 1 minute
Lateral Raises: 1 minute
Military Press: 1 minute
Hammer Curls: 1 minute
Rest 1 minute rest
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
VACUUM PRACTICE
3 sets of 30 second holds
*Lay on ground take your belly button to your spine & hold 30 seconds
*This helps keep waist stable & tighter
WEIGHTED CRUNCHES
1 set 100 reps with 10-lb plate behind head with legs up
WALK
30 minutes 15% incline
*3-5-lb. ankle weights on arms
Then take them off…
RUN
Run your best mile on 0% incline
WARMUP
1/2 Mile jog
4 SETS TOTAL
Run fast: 1 minute
Military Press: 1 minute
4 SETS TOTAL
Run fast: 1 minute
Later Raises: 1 minute
4 SETS TOTAL
Run fast: 1 minute
Banded Arrows: 1 minute
4 SETS TOTAL
Run fast: 1 minute
Frontal Raises: 1 minute
ABS
Side to Side Grabs: 100 reps
Bicycles: 100 reps
Weighted Crunches: 100 reps
WALK
10 minutes to warmup on 15% incline
WALKING LUNGES
3-5 minutes
3-5 SET WARMUP
Dumbbell Deadlifts: 1 minute
Ankle Weight Hamstrings: 1 minute
WALKING LUNGES
3-5 minutes
3-5 SET SUPERSET
Bodyweight Squats: 20 reps deep
Calf Raises: 20 reps
WALKING LUNGES
3-5 minutes
3X THROUGH
Weighted Crunches: 50 reps (3-5 lb ankle weights)
Bicycle Crunches: 50 reps (3-5 lb ankle weights)
WALK
15 minutes on a 15% incline
BIKE
15 minutes
WEIGHTED CRUNCHES
200 reps with 10-lb. plate behind head