10 MINUTE INTERVALS
Walk on 10-15% incline (3.6-4.0 mph) for 10 minutes
Run at 6-8 mph on 0% for 10 minutes
*Alternate back and forth for a total of 60 minutes
ABS
Weighted Crunches: 200 reps with 10-lb. behind head
Bicycle Crunches: 100 reps with 3-lb. ankle weights
WARMUP
1-2 mile jog
5 SETS
Fast Treadmill Run: 1 minute
Donkey Kicks: 1 minute each leg (advanced add 3-5 lb. anke weights)
5 SETS
Fast Treadmill Run: 1 minute
Fire Hydrants: 1 minute each leg (advanced add 3-5 lb. ankle weights)
5 SETS
Fast Treadmill Run: 1 minute
Fire Hydrant Kicks: 1 minute each leg (advanced add 3-5 lb. anke weights)
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
20 TOTAL MINUTES
Jog: 1 minute
10 MINUTE CIRCUIT: 1 MINUTE EACH
ABS & LOW BACK FINISHER
WARMUP
1-2 mile jog
5 SETS
Hill Walk: 10-15% grade for 1 minute
Split Squats: 30 seconds each leg
5 SETS
Hill Walk: 10-15% grade for 1 minute
Deep Squats: 30 seconds each leg
5 SETS
Hill Walk: 10-15% grade for 1 minute
ISO Lunges: 30 seconds each leg (knee right above ground)
5 SETS
Hill Walk: 10-15% grade for 1 minute
Glutes Bridge Walks: 30-60 seconds seconds each leg
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
20 MINUTES TOTAL
Walk: 1 minute
Jog: 1 minute
10 MINUTE CIRCUIT: 1 MINUTE EACH
Bench Press
Shoulder Shrugs
Arnold Press
Incline Curls
Overhead Tricep Extensions
Incline Bench Press
Band Seated Rows
Frontal Raises
Twist Curls
Kickbacks with a Twist
*Take 2 minutes rest, then do one more full circuit
ABS & LOW BACK FINISHER
WARMUP
1 mile jog
3 SETS
Hill Run: 5%-10% grade for 1 minute
Split Squats: 30 seconds each leg
Donkey Kicks: 30 seconds each side
3 SETS
Hill Run: 5%-10% grade for 1 minute
Deep Squats: 30 seconds – 1 minute
Fire Hydrants: 30 seconds each leg
3 SETS
Hill Run: 5%-10% grade for 1 minute
ISO Lunges: 30 seconds each leg (knee right above ground)
Fire Hydrant Kicks: 30 second each leg
3 SETS
Hill Run: 5%-10% grade for 1 minute
Glute Bridge Walks: 60 seconds
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
WALK
5 minutes at 15%
BICYCLE CRUNCHES
100 reps w/ 3-lb. ankle weights on wrist & legs
BIKE
5 minutes
WEIGHTED CRUNCHES
100 reps 10-lb. plate behind head
RUN
5 minutes
LEGS-UP CRUNCHES
100 reps w/ 3-lb. ankle weights on hands
WALK
5 minutes on 10% with ankle weights on feet & hands
JOG
0.5 – 1 mile easy