60 MINUTES TOTAL
Walk on 15% for 10 minutes
Run on 0% for 10 minutes
*Alternate for 60 minutes total
WEIGHTED CRUNCHES
1 set of 100 reps w/ 10 lb plate behind your head
15 MINUTES TOTAL
Walk: 5 minutes on 15% incline
Run as fast as possible on 0% for 10 minutes – push hard as you can
10 MINUTES TOTAL
Walking Lunges: 3 minutes
Bodyweight Squats: 2 minutes
*2 sets back to back
6 MINUTES TOTAL
100 reps per leg
Ankle Weight Hamstrings (3-5 lbs): 3 minutes per leg
4 MINUTES TOTAL
Split Leg Squats (no weight): 20 per leg
As Many Rounds As Possible
(4 minutes)
ABS: 5 MINUTES OR LESS
Weighted Crunches: 100 reps
Bicycles: 100 reps
15 MINUTES
Run your fastest mile, then walk the rest at 15% incline
AMRAP: 8 MINUTES
*AMRAP: As Many Rounds & Reps As Possible
Dumbbell Bench Press: 20 reps
1-Arm Rows: 20 reps per side
3 MINUTES
Pulldowns: 100 reps
AMRAP: 6 MINUTES
*AMRAP: As Many Rounds & Reps As Possible
Dumbbell Chest Fly: 20 reps
Banded Arrows: 20 reps
TFT (TIME FRAME TRAINING): 3 MINUTES
Banded or Machine Seated Row: As many reps as possible in 3 minutes
ABS: 5 MINUTES OR LESS
Weighted Crunches: 100 reps
Bicycles: 100 reps
20 MINUTES
Run fast: 1 minute on 5%
Walk fast: 1 minute on 5%
3 SETS: 8 MINUTES
Step-ups (use bench): 1 minute
Deep Squats – heels up: 1 minute
AMRAP: 4 MINUTES
*AMRAP: As Many Rounds & Reps As Possible
Fire Hydrants with 5-lb. ankle weights: 25 reps
3 SETS: 7 MINUTES
Walking Lunges: 1 minutes
Stiff Leg Deadlifts: 20 reps
1 MINUTE
Bicycles Crunches: As many as you can do in 1 minute
15 MINUTES
Run: 1 mile run on 5% incline
3 MINUTES
Lateral Raises: 100 reps
3 MINUTES
Banded Arrows: 100 reps
AMRAP: 6 MINUTES
*AMRAP: As Many Rounds & Reps As Possible
Front Raises: 15 reps
Weighted Crunches: 20 reps
AMRAP: 8 MINUTES
*AMRAP: As Many Rounds & Reps As Possible
Military Press: 20 reps
Arnold Press: 10 reps
Bicycle Crunches: 30 reps
5 MINUTES
Bike
20 MINUTES
Walk: 10 minutes on 15%
Run: 10 minutes on 0% fast
MINI ARM GAUNTLET: 15 MINUTES
*As many sets as possible in 15 minutes
Bicep Curls: 25 reps
Kickbacks: 25 reps
Hammer Curls: 20 reps
Dumbbell Skullcrushers: 20 reps
Incline Curls: 15 reps
Overhead One Dumbbell: 15 reps
ABS: 5 MINUTES OR LESS
Weighted Crunches: 100 reps
Bicycles: 100 reps
GO OUTSIDE!
Run: 3 miles
Walk: 3 miles