60 MINUTES TOTAL
3 total sets
Run: 10 minutes on 0%
Walk on 15% incline: 10 minutes
WEIGHTED CRUNCHES
1 set of 100 reps
WARMUP
Walk: 5 minutes
Walk 15% incline
Then:
10 SETS (20 MINUTES TOTAL)
Run Fast: 1 minute
Jog: 1 minute
4 SETS
Goblet Squats: 20, 20, 15, 15 reps
Weighted Lunges – step in step back: 10 reps
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
JOG
1/2 mile then:
RUN
Run your fastest 1 mile
BENCH PRESS TIME FRAME TRAINING
3 minutes running clock
Do as many reps as possible pick a medium weight
PUSH-UP TIME FRAME TRAINING
3 minutes running clock
Do as many reps as possible pick a medium weight
4 SET TRI-SET
Double Bent Over Undergrip Rows: 20 reps
Arnold Press: 20 reps
Banded Arrows: 20 reps
5 SET TRI-SET
Tricep Kickbacks: 20 reps
Dumbbell Skullcrushers: 20 reps
Lateral Raises: 20 reps
WEIGHTED CRUNCHES
100 reps
LOW BACK EXTENSIONS
100 reps
WARMUP
Jog: 1/2 mile
3-4 SETS
Run fast: 2 minutes
Deep Squats: 20 reps
Standing Side Raises: 20 reps
3-4 SETS
Run fast: 2 minutes
Alternating Lunges: 20 reps
Fire Hydrants: 20 reps
3-4 SETS
Run fast 2 minutes
Split Squats: 10 reps each
Standing Straight Leg Booty Lifts: 30 reps
WEIGHTED CRUNCHES
100 reps
LOW BACK EXTENSIONS
100 reps
2 SETS
Walk on 15% incline: 5 minutes
Run on 0%: 10 minutes
LATERAL RAISES: TIME FRAME TRAINING
As many reps as possible in 3 minutes with medium weight
MILITARY PRESS: TIME FRAME TRAINING
As many reps as possible in 3 minutes with medium weight
5 SET SUPERSET
Arnold Press: 20 reps
Banded Arrows: 20 reps
5 SET SUPERSET
Dumbbell Shrugs: 20 reps
Tricep Kickbacks with a Twist: 20 reps
WEIGHTED CRUNCHES
100 reps
LOW BACK EXTENSIONS
100 reps
WARMUP
Jog: 1/2 mile
Run fast: 1/2 mile
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
WEIGHTED CRUNCHES
100 reps
LOW BACK EXTENSIONS
100 reps
RUN
3 miles
WEIGHTED CRUNCHES
100 reps
LOWER BACK SUPERWOMENS
100 reps