SUNDAY

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

MONDAY

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

TUESDAY

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

WEDNESDAY

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

THURSDAY

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

FRIDAY

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!

SATURDAY

WALK

60 minutes on a 15% incline

Listen to a podcast or watch a show

 

WEIGHTED CRUNCHES

200 reps