4 ROUNDS: 60 MINUTES TOTAL
Walk 10 minutes on a 15% incline
Run: 5 minutes on a 5% incline
WEIGHTED CRUNCHES
200 reps with a 10-lb plate behind head
SUPERMANS
200 reps
WARMUP
Run your best 1 mile
5 SETS EACH
Band Pulldowns: 30 reps
Double Arm Bent Over Rows: 30 reps
Seated Band Rows: 20 reps
RUN
1/2 mile
5 SETS EACH
Dumbbell Bench Press: 30 reps
Flat Dumbbell Flys: 30 reps
Push-ups: 10-20 reps
RUN
1/2 mile
1 MONSTAH SET
Band Pulldowns: 30 reps
Double Arm Bent Over Rows: 30 reps
Seated Band Rows: 20 reps
Dumbbell Bench Press: 30 reps
Flat Dumbbell Flys: 30 reps
Push-ups: 10-20 reps
12 MINUTE ABS: 4 TOTAL ROUNDS
Add 3-lb ankle weights to wrist
Regular Crunches: 1 minute
Legs-up Crunches: 1 minute
Bicycle Crunches: 1 minute
WALK
10 minutes on a 10% incline
RUN
10 minutes on 0%
10 MINUTES ARMS & SHOULDERS: 2 TOTAL TIMES THROUGH
Skullcrushers: 1 minute
Kickbacks with Twist: 1 minute
Lateral Raises: 1 minute
Bent Over Lateral Raises: 1 minute
Band Arrows: 1 minute
Bicep Curls: 1 minute
Hammer Curls: 1 minute
Incline Curls: 1 minute
Overhead Extensions: 1 minute
Band Pushdowns: 1 minute
WEIGHTED CRUNCHES
1 set 100 reps with 10-lb plate behind head and legs up
RUN
10 minutes on 0%
INCLINE WALK
5 minutes on a 10% incline
RUN
10 minutes on 0%
THEN:
WALK
10 minutes on 10% incline
RUN
5 minutes on 0%
WALK
10 minutes on 10% incline
WALK
10% incline for 20 minutes
With 3-lb. ankle weights on
Holding 5-lb. dumbbells
Then take all that weight off!!
PYRAMID SHOULDERS
*Go up in weight down in reps
Seated or Standing Military Press
20, 15, 10, 5, 20 reps
Lateral Raises
25, 20, 25, 10, 20 reps
5 SET SUPERSET
Front Raises: 20 reps
Banded arrows: 20 reps
ABS
Side to Side Grabs: 100 reps
Bicycles: 100 reps
Weighted Crunches: 100 reps
SPRINT INTERVALS
10 seconds on, 10 seconds off for 12 minutes total
Warm up, get the treadmill belt going, then sprint 10 seconds, rest 10 seconds for 12 minutes total
That means you’re transitioning on & off the treadmill – BE CAREFUL!
MONSTER SET
Squats – heels up & deep: 20 reps
Walking Lunges: 30 seconds
Stiff Leg Deadlifts: 20 reps
Walking Lunges: 30 seconds
Fire Hydrants with Stretch: 30 reps
Walking Lunges: 30 seconds
Hamstring Ankle Weights: 30 reps
Walking Lunges: 30 seconds
Bike: 5 minutes
*Rest, then repeat one more time!
WALK
60 minutes on a 15% incline
Listen to a podcast or watch a show
WEIGHTED CRUNCHES
200 reps