COVER MODEL CARDIO WORKOUT
10 minute intervals
Run: 5 minutes
Walk: 5 minutes at 0%
*Try to push pace on both as fast as you can make it
**Alternate back and forth for a total of 60 minutes
ABS
Weighted Crunches: 200 crunches with 10-lb. behind head
Bicycle Crunches: 100 with 3-lb. ankle weights
WARMUP
Walk: 20 minutes at 15% grade
6 MINUTE LEG KICKS
Donkey Kicks: 1 minute each leg (2 minutes total)
Fire Hydrants: 1 minute each leg (2 minutes total)
Fire Hydrant Kicks: 1 minute each leg (2 minutes total)
5 SETS
Lunges: 1 minute
Squats: 1 minute
Bike or Walk on Treadmill: 2 minutes on 10%
2 SETS
*Use 3-lb ankle weights
Regular Crunches: 1 minute
Legs-up Crunches: 1 minute
Bicycle Crunches: 1 minute
WALK
10 minutes at 15% grade
RUN
10 minutes on 0%
3 SET SUPERSET
Push-ups: 5-20 reps
1 Arm Dumbbell Rows: 20 reps
3 SET SUPERSET
Incline Dumbbell Bench Press: 20 reps
Lateral Raises: 20 reps
3 SET SUPERSET
Military Press: 20 reps
Dumbbell Skullcrushers: 20 reps
3 SET SUPERSET
Bicep Curls: 20 reps
Kickbacks w/ Twist: 20 reps
FINISHER: ABS & LOWER BACK
Weighted Crunches: 100 reps
Low Back Extensions: 100 reps
WARMUP
1 mile jog
5 SET SUPERSET
Deep Squats: 30 seconds
Split Squats: 30 seconds each leg
5 SET SUPERSET
ISO Lunges: 30 seconds each leg (knee right above ground)
Deep Squats: 30 seconds each leg
5 SET SUPERSET
Glute Bridge Single Leg: 15 reps each leg
Glutes Bridge Walks: 30-60 seconds seconds
2 SETS
3-lb ankle weights
Regular Crunches: 1 minute
Legs-up Crunches: 1 minute
Bicycle Crunches: 1 minute
JOG
Finish with 1 mile jog
WALK/RUN INTERVALS
20 minutes total
Walk: 1 minute
Jog: 1 minute
10 MINUTE CIRCUIT
1 minute each
Military Press
Lateral Raises
Frontal Raises
Face Pulls
Dumbbell Shrugs
Arnold Press
Bicep Curls
Dumbbell Kickbacks
Hammer Curls
Band Pushdowns
*Take 2 minutes rest
*Then do one more full circuit
FINISHER: ABS & LOWER BACK
Weighted Crunches: 100 reps
Low Back Extensions: 100 reps
WARMUP
Walk: 20 minutes on 15% incline
3 SETS
Walking Lunges: 30-60 seconds
Donkey Kicks: 30 seconds each side
3 SETS
Walking Lunges: 30-60 seconds
Fire Hydrants: 30 seconds each leg
3 SETS
Walking Lunges: 30-60 seconds
Fire Hydrant Kicks: 30 second each leg
3 SETS
Walking Lunges: 30-60 seconds
Glute Bridge Walks: 60 seconds
6 MINUTE ABS
*Add 3-lb. ankle weights to wrist
*3-lb. ankle weights
Regular Crunches: 1 minute
Legs-up Crunches: 1 minute
Bicycle Crunches: 1 minute
CONDITIONING
Bike: 10 minutes
Run: 10 minutes
Elliptical: 10 minutes
Stepmill: 10 minutes
ABS
Weighted Crunches: 100 reps
Lower Back Superwomans: 100 reps