40 MINUTES TOTAL
Walk: 10 minutes on 15%
Run: 10 minutes on 0%
*Alternate for 40 minutes total
WEIGHTED CRUNCHES
1 set of 100 reps
10-lb plate behind your head
3 SETS – NO REST
Jog, Jump Rope or Stationary Lunge: 2 minutes
Dumbbell Bench Press: 15 reps
Push-ups: 15 reps
Dumbbell Chest Flys: 15 reps
3 SETS – NO REST
Jog, Jump Rope or Stationary Lunge: 2 minutes
Run: 5 minutes
Pull-ups or Pull-downs: 15 reps or to failure
1-Arm Rows: 20 reps
Seated Banded Rows: 20 reps
WEIGHTED CRUNCHES
1 set of 100 reps
10-lb plate behind your head
5 SETS
Walk, Jog, Bike or Elliptical: 2 minutes
Body Squats: 20 reps
Leg Extensions: 20 reps
Leg Curls: 20 reps
ABS
Complete both of these exercises in 4 sets or 25 reps each!
Weighted Crunches
Supermans
20 MINUTES TOTAL
Run fast: 1 minute
Walk fast: 1 minute
*Use a 5% incline, alternating back and forth for 20 minutes
3 SETS (8 MINUTES INCLUDING REST)
Step-ups: 1 minute (use bench)
Deep Squats (heels-up): 1 minute
AMRAP: 4 MINUTES
*AMRAP: As Many Reps As Possible
Fire Hydrants with 5-lb. ankle weights: 25 reps
3 SETS (7 MINUTES)
Walking Lunges: 1 minute
Stiff Leg Deadlifts: 20 reps
BICYCLE CRUNCHES
1 minute for max reps
RUN (15 MINUTES)
1 mile run on 5% incline
LATERAL RAISES (3 MINUTES)
Lateral Raises: 100 reps
BANDED ARROWS (3 MINUTES)
Banded Arrows: 100 reps
AMRAP: 8 MINUTES
*AMRAP: As Many Reps As Possible
Military Press: 20 reps
Arnold Press: 10 reps
Frontal Raises: 20 reps
BIKE
5 minutes
20 MINUTES TOTAL
Walk: 10 minutes on 15%
Run: 10 minutes on 0% fast
MINI ARM GAUNTLET: 10 MINUTES AS MANY SETS AS POSSIBLE
Bicep Curls: 25 reps
Kickbacks: 25 reps
Hammer Curls: 20 reps
Dumbbell Skullcrushers: 20 reps
ABS (5 MINUTES OR LESS)
Weighted Crunches: 100 reps
Bicycles: 100 reps
GO OUTSIDE!!
RUN
3 miles
WALK
3 miles