RUN/WALK INTERVALS
40 Total Minutes
Run: 1 minute
Walk: 1 minute
*Push your pace each run interval – get cooking once you’re warmed up!
ABS: WEIGHTED CRUNCHES
200 crunches with 10-lb. behind head
INCLINE WALK
12 minutes on 15% incline
RUN
1/2 mile for time on 0% incline
3 SETS – NO REST
2 Style Push-ups
10 close reps
10 wide reps
Undergrip Double Arm Rows (palms up): 20 reps
RUN
1/2 mile for time
3 SETS – NO REST
Close-grip Pulldowns: 10 close reps, 10 wide reps
Incline Dumbbell Bench Press: 20 reps
Incline Flys: 20 reps
RUN
1/2 mile for time
2 TOTAL SETS
6 Minute Abs
Add 3-lb. ankle weights to wrist
Regular Crunches: 1 minute for max reps
Legs up Crunches: 1 minute for max reps
Bicycle Crunches: 1 minute for max reps
ALTERNATING BIKE INTERVALS
10 minutes total
Standing up, Spin style: 1 minute
Sit down: 1 minute
ALTERNATING ELLIPTICAL INTERVALS
10 minutes total
Forwards: 1 minute
Backwards: 1 minute
Or if you don’t have those above:
RUN
On 0% for 5 minutes
Add incline every minute for 10 minutes – try to make it!
ARMS: 3 SETS
Hammer Curls: 25 reps
Regular Curls: 25 reps
Kickbacks: 25 reps
BIKE
5 minutes at a good pace
ARMS: 3 SETS
Tricep Rope Pushdowns or Band Pushdowns: 25 reps
Skullcrushers: 25 reps
Incline Curls: 25 reps
2 TOTAL SETS
6 Minute Abs
Add 3-lb. ankle weights to wrist
Regular Crunches: 1 minute for max reps
Legs up Crunches: 1 minute for max reps
Bicycle Crunches: 1 minute for max reps
VACUUM PRACTICE
3 sets of 30 second holds
*Lay on ground take your belly button to your spine & hold 30 seconds. This helps keep waist stable & tighter.
WEIGHTED CRUNCHES
1 set of 100 reps with 10-lb. plate behind head with legs up
RUN
2 miles at your best
OLD SCHOOL TAE BO HIPS: 1-2 SETS
Glute Kicks: 30 reps
Fire Hydrants: 30 reps
ISO Kicks: 30 reps
Circles: 30 reps
*Then switch sides
10 MINUTE AMRAP
*AMRAP: As Many Rounds & Reps As Possible
Deep Squats: 20 reps
Lunges: 10 reps per leg
WEIGHTED CRUNCHES
1 set of 100 reps with 10-lb. plate behind head with legs up
WALK
5 minutes on 15% incline, then run the last minute on the incline
LATERAL RAISES
1 set of 100 reps
*You can rest but can’t set weights down
WALK
5 minutes on 15% incline, then run the last minute on the incline
MILITARY PRESS
1 set of 100 reps
*You can rest but can’t set weights down
WALK
5 minutes on 15% incline, then run the last minute on the incline
BANDED ARROWS
1 set of 100 reps
*You can rest but can’t set weights down
2 TOTAL SETS
6 Minute Abs
Add 3-lb. ankle weights to wrist
Regular Crunches: 1 minute for max reps
Legs up Crunches: 1 minute for max reps
Bicycle Crunches: 1 minute for max reps
RUN
Run your best mile
OLD SCHOOL TAE BO HIPS: 3 SETS
Glute Kicks: 30 reps
Fire Hydrants: 30 reps
ISO Kicks: 30 reps
Circles: 30 reps
*Then switch sides
RUN
Run your best mile
WEIGHTED CRUNCHES
1 set of 100 reps with 10-lb. plate behind head with legs up
WALKING LUNGES
12 minutes continuous
Knee gotta touch the ground – no extra steps in between