40-60 MINUTES TOTAL
Incline Walk: 5 minutes
Run on 0%: 5 minutes
*Alternate for 40-60 minutes total
WEIGHTED CRUNCHES
1 set of 100 reps
10-lb plate behind your head
RUN
Run 1 mile
5 SETS CONTINUOUSLY – NO REST
Dumbbell Bench Press: 20 reps
1-Arm Rows: 10 reps each
Step-ups: 1 minute – use the bench press your working on and alternate legs
5 SETS CONTINUOUSLY – NO REST
Incline Dumbbell Chest Fly: 20 reps
Dumbbell Chest-supported Rows: 20 reps
Chest-supported Arrows: 20 reps
Step-ups: 1 minute – use the bench press your working on and alternate legs
WEIGHTED CRUNCHES
1 set of 100 reps
10-lb plate behind your head
RUN
1 mile
5 SETS
Bodyweight Deep Squat: 20 reps
Box Jumps: 10 reps
Hamstring Curls: 20 reps each leg
*30 seconds rest
ABS & HIPS: 4 SETS
*Break each of these 100 reps into 4 sets
Weighted Crunches: 100 reps total
Fire Hydrants: 100 reps total each side
Supermans: 100 reps total
20 MINUTES
Run Fast: 1 minute
Walk Fast: 1 minute
*Alternate back & forth for 20 total minutes
5 SETS
Step-ups (use bench): 1 minute
Split Squat (back leg elevated on bench): 15 reps each leg
Single Leg Box Squat: 10 reps each
4 MINUTE AMRAP
*AMRAP: As many rounds as possible
Glute Kickbacks with 5-lb. Ankle Weights: Switch legs every 25 reps
5 SETS
Walking Lunges: 1 minute
Bicycle Crunches: 1 minute
1 mile run
8 MINUTE AMRAP
*AMRAP: As many rounds as possible
Dumbbell Arnold Press: 10 reps
Lateral Raises: 20 reps
Banded Arrows: 20 reps
4-WAY FRONTALS: 5 MINUTES
2 sets ; 20 reps each way
Regular/Full/Pinky Up/Hammer
BIKE
5 minutes
WEIGHTED CRUNCHES
1 set of 100 reps
10-lb plate behind your head
30 MINUTES TOTAL
Walk: 10 minutes on 15% incline
Run: 10 minutes 0% fast
Bike: 10 minutes
MINI ARM GAUNTLET: 10 MINUTES AS MANY SETS AS POSSIBLE
Incline Dumbbell Curls: 25 reps
Band Pushdowns: 25 reps
Hammer Curls: 20 reps
Kickbacks w/ Twist: 20 reps
ABS: COMPLETE IN 5 MINUTES OR LESS
WEIGHTED CRUNCHES
1 set of 100 reps
10-lb plate behind your head
BICYCLE CRUNCHES
1 set of 100 reps
RUN
3 miles
WALK
3 miles