60 MINUTES TOTAL
Walk on 10% incline for 5 minutes
Run at 0% for 5 minutes
*Alternate 60 minutes
PLANK
5 minutes
WEIGHTED CRUNCHES
100 reps with 10-lb plate behind head
SUPERMANS
100 reps
WARMUP
Run best 1/2 mile
5 SET SUPERSET
Double Arm Bent Over Rows: 30 reps
Twist Biceps Curls: 20 reps
RUN
1/2 mile
5 SET SUPERSET
Band Pulldowns: 30 reps
Hammer Curls: 20 reps
RUN
1/2 mile
5 SET SUPERSET
Heavy 1 Arm Rows: 12-15 reps
Alternate Standing Dumbbell Curls: 12-15 reps
PLANK
5 minutes
WEIGHTED CRUNCHES
100 reps with 10-lb plate behind head
SUPERMANS
100 reps
20 TOTAL MINUTES
All on a 5% incline
Run 1 minute
Walk 1 minute
5 SET SUPERSET
Incline Dumbbell Bench Press: 30 reps
Dumbbell Skullcrushers – Touch the Nose: 20 reps
5 SET SUPERSET
Chest Flys Flat Bench: 30 reps
Kickbacks with a Twist: 20 reps
5 SET SUPERSET
Push-ups: 12-15 reps
Band Pushdowns: 30 reps
PLANK
5 minutes
WEIGHTED CRUNCHES
100 reps with 10-lb plate behind head
SUPERMANS
100 reps
WALK
10 minutes on 10-15% incline (low intensity)
RUN
Run your best mile – push the pace!!
WALK
10 minutes at 10-15% incline (low intensity)
SPRINTS
Sprints for a long as possible, as fast as possible
Jump off when you can’t maintain the sprint
*Rest 30 seconds, then repeat for a total of 10 sets
COOLDOWN WALK
5-10 minutes on 0%
PLANK
5 minutes
WEIGHTED CRUNCHES
100 reps with 10-lb plate behind head
SUPERMANS
100 reps
WALK
Walk 10 minutes
Set treadmill at 10% incline
Wear 5-lb ankle weights
2 SET SUPERSET
Military Press: 20 reps
Lateral Raises: 20 reps
Walk 2 minutes w/ ankle weights on an incline in between each high-rep shoulder superset
2 SET SUPERSET
Arnold Press: 20 reps
Side Lying Laterals: 20 reps
Walk 2 minutes w/ ankle weights on an incline in between each high-rep shoulder superset
2 SET SUPERSET
Frontal Raises: 20 reps
Banded Arrows: 20 reps
Walk 2 minutes w/ ankle weights on an incline in between each high-rep shoulder superset
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 (w/ 10 lbs)
WARMUP
Run your best mile
WIDE STANCE SQUATS (TOES OUT)
100 reps
SPLIT LEG SQUATS (BACK LEG ELEVATED)
100 reps total (50/50)
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
Stiff Leg Deadlifts: 25 reps
Ankle Weight Hamstrings: 25 reps
WEIGHTED CRUNCHES
200 reps with 10-lb plate behind head
RUN
Run 3 miles
WEIGHTED CRUNCHES
200 reps