ALTERNATE FOR 60 MINUTES
Run: 5 minutes at 0%
Walk: 5 minutes at 10% incline
ABS
Weighted Crunches with 10 lbs behind head: 200 reps
Bicycle Crunches w/ 3-lb ankle weights: 100 reps
WARMUP
Walk on 15% incline: 10 minutes
Run: 10 minutes
4 SETS
Squats: 15 reps
Lunges: 15 reps each leg (going up on a step)
4 SETS
Weighted Glute Raises: 30 reps
Weighted Fire Hydrants: 30 reps
WALKING LUNGES
5 minute
CALF RAISES
1 set of 100 reps
ABS
Weighted Crunches with 10 lbs behind head: 200 reps
Bicycle Crunches w/ 3-lb ankle weights: 100 reps
5 SETS – 20 MINUTES TOTAL
Walk fast: 2 minutes
Run fast: 2 minutes
5 SET TRI-SET
Bench Press: 20 reps
Push-ups: 10-20 reps
Flat Flys: 20 reps
5 SET TRI-SET
Double Bent Over Rows (Undergrip): 20 reps
Dumbbell Shrugs: 20 reps
Arnold Press: 20 reps
5 SET SUPERSET
Hammer Curls: 20 reps
Regular Curls: 20 reps
Tricep Kickbacks: 20 reps
Dumbbell Skullcrushers: 20 reps
ABS & LOWER BACK
Weighted Crunches: 100 reps
Low Back Extensions: 100 reps
RUN
1 mile to warm-up
3 SETS
Run: 3 minutes
Glute Raises on Floor: 50 reps each side
Fire Hydrants: 50 reps each side
3 SETS
Run: 3 minutes
Leg Raises: 50 reps
Standing Glute Kicks: 50 reps each side
3 SETS
Run: 3 minutes
Walking Lunges: 1 minute
Glute Bridge Walks: 1 minute
2 SETS
All with 3-lb. ankle weights
Regular Crunches: 1 minute
Legs up Crunches: 1 minute
Bicycle Crunches: 1 minute
WALK
5 minutes on 10% incline
WALK
5 minutes on 15% incline
RUN
10 minutes flat
3 SET TRI-SET
Rep Progression
1-1, 2-2, 3-3, 4-4, 5-5, 6-6, 7-7, 8-8 reps
Lateral & Frontal Raises
*1 minute rest in between each one
5 SET TRI-SET
Military Press: 20 reps
Banded Arrows: 20 reps
5 SET TRI-SET
Dumbbell Shrugs: 20 reps
Banded Tricep Pushdowns: 20 reps
ABS & LOWER BACK
Weighted Crunches: 100 reps
Low Back Extensions: 100 reps
WARMUP
1 Mile Run
4 SETS
Walking Lunges: 30 seconds
Squats: 30 seconds
4 SETS
Walking Lunges: 30 seconds
Fire Hydrants: 30 reps per side
4 SETS
Walking Lunges: 30 seconds
Glute Kickbacks: 30 reps
3 SETS
Walking Lunges: 30 seconds
Side Lying Leg Lifts: 30 reps
ABS & LOWER BACK
Weighted Crunches: 100 reps
Low Back Extensions: 100 reps
RUN
2 miles
WEIGHTED CRUNCHES
100 reps
SUPERWOMANS
100 reps