60 MINUTES TOTAL
Walk on 10-15% incline (3.6-4.0 mph) for 10 minutes
Run at 6-8 mph on 0% for 10 minutes
*Alternate back and forth for a total of 60 minutes
ABS
Crunches (with 10-lb. weight behind head): 200 reps
Bicycle Crunches (with 3-lb ankle weights): 100 reps
Sprint work with weights
WARMUP
1/4-1/5 mile jog
5 SETS
Fast Treadmill Run: 1 minute
Push-ups: 15 reps
Dumbbell Bench Press: 15 reps
5 SETS
Fast Treadmill Run: 1 minute
1-Arm Rows: 15 reps
Seated Band Rows: 15 reps
5 SETS
Fast Treadmill Run: 1 minute
Incline Bench: 15 reps
Banded Arrows: 15 reps
6 MINUTE ABS: 2 SETS
Add 3 lb ankle weights to wrist
Regular Crunches: 1 minute
Legs up Crunches: 1 minute
Bicycle Crunches: 1 minute
10 MINUTES
1 minute walk, 1 minute jog
RECUMBENT OR SPIN BIKE
20 minutes total, but while lifting pump reps
4 TOTAL SETS
Bicep Curls: 1 minute
Lateral Raises: 1 minute
Military Press: 1 minute
Hammer Curls: 1 minute
Rest 1 minute
6 MINUTE ABS: 2 SETS
Add 3 lb ankle weights to wrist
Regular Crunches: 1 minute
Legs up Crunches: 1 minute
Bicycle Crunches: 1 minute
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 100 reps
10 lb plate behind head
Crunches with legs up
40 TOTAL MINUTES
Walk on 10-15% incline (3.6-4.0 mph) for 5 minutes
Run at 6-8 mph on 0% for 5 minutes
*Alternate back and forth for a total of 40 minutes
WARMUP & RUN YOUR BEST MILE
Then:
Walk with 5-lb Dumbbells for 5 minutes on a 10% incline (1 set only)
3 SETS EACH
Lateral Raises: 25 reps
Kickbacks: 25 reps
Walk with 5-lb Dumbbells for 5 minutes on a 10% incline (1 set only)
3 SETS EACH
Military Press: 25 reps
Dumbbell Skullcrushers: 25 reps
Walk with 5-lb Dumbbells for 5 minutes on a 10% incline (1 set only)
3 SETS EACH
Frontal Raises: 25 reps
Elbows-out Press: 25 reps
6 MINUTE ABS: 2 SETS
Add 3 lb ankle weights to wrist
Regular Crunches: 1 minute
Legs up Crunches: 1 minute
Bicycle Crunches: 1 minute
WALK/RUN INTERVALS
20 minutes total
Alternate back & forth:
Run fast: 2 minutes
Walk fast: 2 minutes
3 SETS EACH
Hamstrings w/ 3-lb Ankle Weights: 30 reps
Fire Hydrants: 20 reps with stretch
Single-Leg Hip Thrust & Stretch: 20 reps
BIKE
10 minutes for speed
3 SETS EACH
Stiff Leg Deadlifts: 20 reps
Deep Squats: 20 reps
CRUNCHES
200 reps
10 lbs behind the head
WALK
5 minutes at 15% incline
BICYCLE CRUNCHES
100 reps
3 lb ankle weights on wrist & legs
BIKE
5 minutes
CRUNCHES
100 reps with a 10 lb plate behind head
RUN
5 minutes
LEGS UP CRUNCHES
100 reps
3 lb ankle weights on hands
WALK
5 minutes walking on 10% incline with ankle weights on feet & hands
JOG
Easy 1/2 mile jog to finish