WORKOUT STAPLE: 10 MINUTES
60 minutes
Walking on Incline: 10 minutes
Run at 0% Incline: 10 minutes
*Alternate for 60 minutes
WEIGHTED CRUNCHES
Legs up & crossed
200 reps with 5-10 lb plate behind head
SUPERWOMANS
100 reps
20 MINUTE WARMUP
Walk: 10 minutes on 15% incline
Run: 10 minutes on 0% incline
5 SET SUPERSET
Band Pulldowns or Regular Pulldowns: 25 reps
1 Arm Rows: 25 reps
5 SET SUPERSET
Banded Arrows: 25 reps
Bicep Curls: 25 reps
20 MINUTE WARMUP
Walk: 10 minutes on 15% incline
Run: 10 minutes on 0% incline
WEIGHTED CRUNCHES
Legs up & crossed
200 reps with 5-10 lb plate behind head
SUPERWOMANS
100 reps
20 MINUTES TOTAL
Fast Walk: 2 minutes
Fast Run: 2 minutes
*Alternate for 20 minutes total
5 SET SUPERSET
Dumbbell Bench Press: 25 reps
Dumbbell Chest Fly: 25 reps
5 SET SUPERSET
Dumbbell Skullcrusher: 25 reps
Band Pushdowns: 25 reps
20 MINUTES TOTAL
Fast Walk: 2 minutes
Fast Run: 2 minutes
*Alternate for 20 minutes total
WEIGHTED CRUNCHES
Legs up & crossed
200 reps with 5-10 lb plate behind head
SUPERWOMANS
100 reps
WORKOUT STAPLE: 10 MINUTES
60 minutes
Walking on Incline: 10 minutes
Run at 0% Incline: 10 minutes
*Alternate for 60 minutes
WEIGHTED CRUNCHES
Legs up & crossed
200 reps with 5-10 lb plate behind head
SUPERWOMANS
100 reps
WARMUP
Run 1.5 miles
5 SET SUPERSET
Military Press: 25 reps
Lateral Raises: 25 reps
5 SET SUPERSET
Arnold Press: 25 reps
Banded Arrows: 25 reps
WARMUP
Run 1.5 miles
WEIGHTED CRUNCHES
Legs up & crossed
200 reps with 5-10 lb plate behind head
SUPERWOMANS
100 reps
WARMUP
Run 1 mile
Then:
2-3 SETS EACH
Bodyweight Squats: 20 reps
Ankle Weight. Hamstrings: 30 reps
Standing Calf Raises: 20 reps
2-3 SETS EACH
Stiff Leg Deadlifts: 20 reps
Ankle Weight Leg Extensions: 50 reps
Seated Calf Raises: 20 reps
2-3 SETS EACH
Front Leg Elevated Lunges: 12 reps
Back Leg elevated Lunges: 12 reps reps
Walking Lunges: 12 reps
WALK
20 minutes on 10% incline
WEIGHTED CRUNCHES
Legs up & crossed
200 reps with 5-10 lb plate behind head
SUPERWOMANS
100 reps
INCLINE WALK
On 10 % incline for 10 minutes
THEN:
INTERVALS
Jog: 1 minute on 5% incline
Walk: 1 minute on 5% incline
*Alternate for 20 minutes
THEN:
INCLINE WALK
On 10 % incline for 10 minutes
WEIGHTED CRUNCHES
Legs up & crossed
200 reps with 5-10 lb plate behind head
SUPERWOMANS
100 reps