WORKOUT STAPLE: 10 MINUTE BLOCKS
60 MINUTES
Walk: 10 minutes on 10% incline
Run: 10 minutes on 0%
Alternate for 60 minutes
4 TOTAL SETS
Plank: 1 minute
Weighted Crunches: 30 reps w/ 10-lb. plate
Supermans: 25 reps
WALK
10 minutes on 15% incline
1-ARM ROWS
100 per arm
Can’t switch arms until you hit 100 reps!
TWIST BICEP CURLS
100 reps
RUN
10 minutes
BAND PULLDOWNS
100 reps
BANDED SEATED ROWS
100 reps
WALK/RUN
Walk: 1 minute
Run: 1 minute
*On a 5% incline for 10 minutes total
HAMMER CURL
100 reps
4 SETS TOTAL
Plank: 1 minute
Weighed Crunches: 30 reps w/ 10-lb plate
Supermans: 25 reps
WALK
20 minutes on a 15% incline
DUMBBELL BENCH PRESS
100 reps
BAND PUSHDOWNS
100 reps
BIKE
5 minutes as fast as possible
INCLINE DUMBBELL BENCH PRESS
100 reps
DUMBBELL KICKBACKS W/ TWIST
100 reps
BIKE
5 minutes as fast as possible
4 SETS TOTAL
Plank: 1 minute
Weighed Crunches: 30 reps w/ 10-lb plate
Supermans: 25 reps
WORKOUT STAPLE: 10 MINUTE BLOCKS
60 MINUTES
Walk: 10 minutes on 10% incline
Run: 10 minutes on 0%
Alternate for 60 minutes
4 SETS TOTAL
Plank: 1 minute
Weighed Crunches: 30 reps w/ 10-lb plate
Supermans: 25 reps
RUN
1 mile to warmup
5 SETS TOTAL
Run: 30-60 seconds on 5-10% incline
Military Press: 20 reps
5 SETS TOTAL
Run: 30-60 seconds on 5-10% incline
Lateral Raises: 20 reps
5 SETS TOTAL
Run: 30-60 seconds on 5-10% incline
Arnold Press: 20 reps
5 SETS TOTAL
Run: 30-60 seconds on 5-10% incline
Frontal Raises: 20 reps
300 ABS
Side to Side Grabs: 100 reps
Bicycles: 100 reps
Weighted Crunches: 100 reps (w/ 10-lb plate)
RUN
1 mile to warmup
3 TIMES THROUGH
Walk: 3 minutes on a 15% incline
Stiff Leg Deadlifts: 1 minute
Lunges: 1 minute
Total time per set: 5 minutes
3 TIMES THROUGH
Walk: 3 minutes on a 15% incline
Bodyweight Squats: 1 minute
Ankle Weight Hamstrings: 30 seconds each leg
Total time per set: 5 minutes
3 TIMES THROUGH
Walk: 3 minutes on a 15% incline
Fire Hydrants: 1 minute each side
Total time per set: 5 minutes
3 TIMES THROUGH
Walk: 3 minutes on a 15% incline
Straight Leg Booty Lifts: 1 minute each side
Total time per set: 5 minutes
300 ABS
Side to Side Grabs: 100 reps
Bicycles: 100 reps
Weighted Crunches: 100 reps (w/ 10-lb plate)
WALK
5 minutes on a 15% incline
3-lb. ankle weights on wrists & legs
BICYCLE CRUNCHES
100 reps
3-lb. ankle weights on wrists & legs
BIKE
5 minutes
WEIGHTED CRUNCHES
100 reps w/ 10-lb plate behind head
RUN
5 minutes
LEGS UP CRUNCHES
100 reps w/ 3-lb ankle weights on hands
WALK
5 minutes on 10% incline with ankle weights on feet and hands
JOG
Easy 1/2 – mile jog to finish