60 MINUTES TOTAL
Run: 5 minutes at 0%
Walk on 15% Incline: 5 minutes
*Alternate for a total of 60 minutes
WEIGHTED CRUNCHES
1 set of 100 reps with a 10-lb plate behind your head
WARMUP
Walk on a 15% Incline: 5 minutes
THEN:
Run: 1 mile fast
4 SETS
Goblet Squats: 25 reps
Walking Lunges: 1 minute
4 SETS
Side Lying Leg Raises: 25 reps
Donkey Glute Kicks: 25 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
INCLINE WALK: 30 MINUTES
On 15% grade incline holding 8 lb. dumbbells per hand
4 SETS
Bench Press – barbell or dumbbell: 10-15 reps
Push-ups: 10-15 reps
4 SET TRI-SET
1-Arm Rows: 20 reps
Banded Pulldowns: 20 reps
Banded Arrows: 20 reps
4 SET TRI-SET
Tricep Kickbacks with a Twist: 20 reps
Lateral Raises: 20 reps
Band Pushdowns: 20 reps
WEIGHTED CRUNCHES
100 reps
LOW BACK EXTENSIONS
100 reps
WARMUP
1 mile jog
3-4 SETS
Run fast: 2 minutes
Deep Squats – heels up, close stance: 20 reps
Walking Lunges: 1 minute
3-4 SETS
Run fast: 2 minutes
Wide-stance Squats: 20 reps
Fire Hydrants: 20 reps
3-4 SETS
Run fast: 2 minutes
Split Squats: 10 reps each leg
Inner Thigh Ball Squeeze: 1 minute isometric
WEIGHTED CRUNCHES
100 reps
LOW BACK EXTENSIONS
100 reps
2 SETS
Walk: 10 minutes on 15% incline
Run: 10 minutes flat on 0%
TIME FRAME TRAINING
Military Press: 3 minutes as many reps as possible (medium weight)
TIME FRAME TRAINING
Front Raises: 3 minutes as many reps as possible (medium weight)
5 SET SUPERSET
Arnold Press: 20 reps
Lateral Raises: 20 reps
5 SET SUPERSET
Band Pushdowns: 20 reps
Tricep Kickbacks with a Twist: 20 reps
WEIGHTED CRUNCHES
100 reps
LOW BACK EXTENSIONS
100 reps
JOG
1/2 mile jog
3 SETS
Walking Lunges: 1 minute
Bodyweight Squats: 30 seconds
JOG
1/2 mile jog
3 SETS
Walking Lunges: 1 minute
Fire Hydrants: 30 reps per side
JOG
1/2 mile jog
3 SETS
Walking Lunges: 1 minute
Glute Kickbacks: 30 reps
JOG
1/2 mile jog
WEIGHTED CRUNCHES
100 reps
LOW BACK EXTENSIONS
100 reps
RUN
Run 3 miles