INCLINE WALK
60 minutes on 15%
WEIGHTED CRUNCHES
200 reps with 10 lb. behind head
BICYCLE CRUNCHES
100 reps with 3 lb. ankle weights
WARMUP
Walk/Run: 20 minutes
Run: 1 minute
Walk: 1 minute
*Alternate for 20 minutes
4 SETS
Squats: 15 reps
Squat Hold: 15 seconds
Lying Side Leg Lifts: 30 reps
4 SETS
Close-stance Deep Squats: 15 reps
Weighted Glute Raises: 30 reps
ISO Glute Holds: 30 seconds each side
WALKING LUNGES
5 minutes
CALF RAISES
1 set of 100 reps
WEIGHTED CRUNCHES
200 reps with 10 lb. behind head
BICYCLE CRUNCHES
100 reps with 3 lb. ankle weights
RUN
2 miles
5 SET TRI-SET
Incline Press: 20 reps
Bench Press: 20 reps
Push-ups: 10-20 reps
5 SET TRI-SET
1-Arm Rows: 20 reps
Lateral Raises: 20 reps
Shrugs: 20 reps
5 SET SUPERSET
Bicep Curls: 20 reps
Tricep kickbacks: 20 reps
FINISHER: ABS & LOWER BACK
Weighted Crunches: 100 reps
Low Back Extensions: 100 reps
RUN
Fastest 1/2 mile
4 SETS
Glute Raises on Floor: 50 reps each side
Fire Hydrants: 50 reps each side
Side Leg Raises: 50 reps each side
Side Standing Glute Kicks: 50 reps each side
2 SETS
3 lb. ankle weights
Regular Crunches: 1 minute
Legs-up Crunches: 1 minute
Bicycle Crunches: 1 minute
RUN
Run your best 1 mile then
WALK
10 minutes on 15% incline
5 SET TRI-SET
Military Press: 20 reps
Lateral Raises: 20 reps
Frontal Raises: 10-20 reps
5 SET TRI-SET
Arnold Press: 20 reps
Banded Arrows: 20 reps
Shrugs: 20 reps
5 SET SUPERSET
Bent Over Laterals: 20 reps
Banded Rotator Cuffs: 20 reps
FINISHER: ABS & LOWER BACK
Weighted Crunches: 100 reps
Low Back Extensions: 100 reps
WARMUP
Walk: 10 minutes on 15% incline
Run: 10 minutes on 5% grade
4 SETS
Walking Lunges: 30 seconds
Standing Side Leg Lifts: 30 reps per side
4 SETS
Squats: 30 seconds
Fire Hydrants: 30 reps per side
4 SETS
Wide Stance Squats: 30 seconds
Glute Kick Backs: 30 reps
3 SETS
Walking Lunges: 30-60 seconds
Glute Bridge Walks: 60 seconds
FINISHER: ABS & LOWER BACK
Weighted Crunches: 100 reps
Low Back Extensions: 100 reps
ALTERNATE FOR 1 HOUR
WALK
10 minutes
RUN
10 minutes
WEIGHTED CRUNCHES
100 reps
SUPERWOMANS
100 reps