20 MINUTE INTERVALS
Walk: 20 minutes on 15% incline with 3-lb. ankle weights
Run: 20 minutes
Walk: 20 minutes on 10% incline – no ankle weights
WEIGHTED CRUNCHES
200 reps with 10-lb. behind head
BICYCLE CRUNCHES
100 reps with 3-lb. ankle weights
WARMUP: 20 MINUTES
Run: 2 minutes
Walk: 2 minutes
*Alternate for 20 minutes total
3 SET SUPERSET
Wide Stance Squats: 15 reps
Standing Side Leg Lifts: 30 reps
3 SET SUPERSET
Close Stance Deep Squats: 15 reps
Standing Single Leg Glute Raises: 30 reps
3 SET SUPERSET
ISO Squats: 30 seconds
ISO Fire Hydrant Holds: 60 seconds each
3 SET SUPERSET
Walking Lunges: 1 minute
Fire Hydrant’s Leg Kicks: 1 minute
2 SETS
With 3-lb. ankle weights
Regular Crunches: 1 minute
Legs-up Crunches: 1 minute
Bicycle Crunches: 1 minute
WALK
10 minutes on 15% grade
WALK
10 minutes on 10% grade
RUN
10 minutes run
ULTIMATE PUMP ‘EM UP CIRCUIT
8 exercises – 20 reps each – 3 sets
Incline Press
Bench Press
Push-ups
1-Arm Rows
Lateral Raises
Shrugs
Bicep Curls
Tricep Kickbacks
ABS & LOWER BACK
Weighted Crunches: 100 reps
Low Back Extensions: 100 reps
WARMUP
2 mile jog or 30 minutes
1000 REP BUTT
500 reps each
Side Glute Raises on Floor: 100 reps each
Side Fire Hydrant 100 reps each
Side Leg Raises: 100 reps each
Side Standing Glute Kicks: 100 reps each
Wide Stance Box Squats: 100 reps
ABS: 2 TOTAL SETS
3-lb. ankle weights
Regular Crunches: 1 minute
Legs-up Crunches: 1 minute
Bicycle Crunches: 1 minute
30 TOTAL MINUTES
Walk: 1 minute
Jog: 1 minute
TREADMILL – PUMP SETS
*Keep treadmill running*
3 SET SUPERSET
Push-ups: 1 minute
Run: 1 minute
3 SET SUPERSET
Military Press: 1 minute
Run: 1 minute
3 SET SUPERSET
Lateral Raises: 1 minute
Run: 1 minute
3 SET SUPERSET
Frontal Raises: 1 minute
Run: 1 minute
ABS & LOWER BACK
Weighted Crunches: 100 reps
Low Back Extensions: 100 reps
WARMUP: 20 MINUTES
Walk on 15% incline
3 SET SUPERSET
Plyo Lunges: 30 seconds
Donkey Kicks: 30 seconds each side
3 SET SUPERSET
Plyo Squats: 30 seconds
Fire Hydrants: 30 seconds each leg
3 SET SUPERSET
Plyo Jumps: 30 seconds (like your jumping rope) or Jump Rope: 30 seconds
Fire Hydrant Kicks: 30 seconds each leg
3 SET SUPERSET
Walking Lunges: 30-60 seconds
Glute Bridge Walks: 60 seconds
6 MINUTE ABS
Add 3-lb. ankle weights to wrist
Regular Crunches: 1 minute
Legs-up Crunches: 1 minute
Bicycle Crunches: 1 minute
60 MINUTES
Walk: 10 minutes
Run: 10 minutes
*Alternate for 1 hour
Weighted Crunches: 100 reps
Lower Back Superwomens: 100 reps