WORKOUT STAPLE: 60 MINUTES TOTAL
Walk on a 10% Incline: 5 minutes
Run on 0%: 5 minutes
*Alternate 60 minutes
PLANK
3 minutes
WEIGHTED CRUNCHES
100 reps with 10-lb. plate
SUPERMANS
100 reps
WARMUP
Run your best 1/2 mile
5 SETS TOTAL
Double Arm Bent Over Rows: 1 minute for max reps
Bicep Twist Curls: 1 minute for max reps
RUN
1/2 mile
5 SETS TOTAL
Band Pulldowns: 1 minute for max reps
Hammer Curls: 1 minute for max reps
RUN
1/2 mile
5 SETS TOTAL
Heavy 1-Arm Rows: 1 minute for max reps
Alternate Standing Dumbbell Curls: 1 minute for max reps
PLANK
3 minutes
WEIGHTED CRUNCHES
100 reps with 10-lb. plate
SUPERMANS
100 reps
20 MINUTES
Run: 1 minute on 5% incline
Walk: 1 minute on 5% incline
*Alternate for 20 minutes total
5 SETS TOTAL
Incline Dumbbell Bench Press: 1 minute for max reps
Dumbbell Skullcrushers (touch the nose): 1 minute for max reps
5 SETS TOTAL
Flat Bench Chest Flys: 1 minute for max reps
Kickbacks with a Twist: 1 minute for max reps
5 SETS TOTAL
Push-ups: 1 minute for max reps
Band Pushdowns: 1 minute for max reps
PLANK
3 minutes
WEIGHTED CRUNCHES
100 reps with 10-lb. plate
SUPERMANS
100 reps
LOW INTENSITY WALKING
10 minutes on a 10-15% incline
RUN
Run your absolute best mile – push the pace!!
LOW INTENSITY WALKING
10 minutes on a 10-15% incline
SPRINTS: 10 SETS TOTAL
Sprint for as long as possible, as fast as possible on belt, then jump off. Take 30 seconds rest, then repeat for 10 sets total.
COOL DOWN
Walk for 5-10 minutes on 0%
PLANK
3 minutes
WEIGHTED CRUNCHES
100 reps with 10-lb. plate
SUPERMANS
100 reps
TREADMILL WALK
Walk 10 minutes wearing 5-lb. ankle weights
**Walk 2 minutes in between each high rep shoulder superset**
2 TIMES THROUGH
Military Press: 1 minute for max reps
Lateral Raises: 1 minute for max reps
*Then walk on the incline for 2 minutes (keep ankle weights on whole workout)
2 TIMES THROUGH
Arnold Press: 1 minute for max reps
Side Lying Laterals: 1 minute for max reps
*Then walk on the incline for 2 minutes (keep ankle weights on whole workout)
2 TIMES THROUGH
Frontal Raises: 1 minute for max reps
Banded Arrows: 1 minute for max reps
*Then walk on the incline for 2 minutes (keep ankle weights on whole workout)
WALK
Walk another 10 minutes on 10% incline to wrap it up
300 ABS
Side to Side Grabs: 100 reps
Bicycles: 100 reps
Weighted Crunches: 100 reps (10 lbs behind head)
WARMUP/RUN
Run your best mile
500 REP GLUTES/LEGS
Wide Stance Squats (toes out): 100 reps
Split Leg Squats (back leg elevated): 100 reps total (50 each leg)
Fire Hydrants: 100 reps each hip
Ankle Weight Straight Leg Raises: 100 reps each leg
Walking Lunges: 200 total reps or 100 per leg
3 SETS TOTAL
Stiff Leg Deadlifts: 25 reps
Ankle Weight Hamstrings: 25 reps
WEIGHTED CRUNCHES
200 reps with 10-lb. plate behind head
EASY QUICK SWEAT & ABS
RUN
3 miles
WEIGHTED CRUNCHES
200 reps with 10-lb. plate behind head