I have been talking fitness with clients and various people looking to increase their current level of fitness. I engaged in these conversations to actively listen. The common theme in 95% of these conversations is the lack of time, space, and resources to exercise consistently. I learned to lift weights from some old school, hardcore lifters with an old school, hardcore mentality in old school, hardcore gyms. Needless to say the foundation of my mentality towards fitness is old school, and hardcore. So, when someone tells me they do not have the time, space, or resources to exercise consistently I immediately label it an excuse. If you really want it, you will MAKE time for it, right? Yes, and there is always time. Especially when all you need is your body, an open space and at least 30 minutes daily.
I want to help! I want you to crush any excuse that tries to creep into your mind!
I’ve created a bunch of 30-40 minute workouts to get and keep you moving! You will need your body, some open space and some effort!
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1.
Walk/Jog x15 Minutes
5 Rounds:
Burpee x1minute
Walking Lunges x1 minute
Floor Crunches x1 minute
* Go at your own pace. Rest as needed. This is about quality not quantity. Keep your form tight and get the most out of each movemment.
LETS GROW!
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2.
Alternate Walk 2 min Jog 2 min x12 minutes
AS MANY ROUNDS AS POSSIBLE x15 minutes
Dips x5 (find a flat surface w/ledge)
Squat x10
Jumping Jacks x15
* Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.LETS GROW!
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3.
Walk 2 minutes/Run 2 minutes x20 minutes
5 Rounds:
10 Push-Ups
20 Mountain Climbers
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movemment. Quality Reps Only.
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4.
Walk 2 minutes/Jog 1 minute x30 minutes
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5.
100 Jumping Jacks
100 crunches
100 squats
Jog x15 minutes
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movemment. Quality Reps Only.
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6.
Jog 10 minutes
5 Rounds:
10 Jumping Jacks
10 Burpees
20 Mountain Climbers
Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.
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7.
Jog 1 minute/Walk 2 minutes/Squat 1 minute x30 minutes
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8.
6 Rounds:
Lunge x1 minute
Ice Skaters x1 minute
Inchworms x1 minute
Supermans x1 minute
Floor Crunches x1 minute
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.
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9.
Jog x5minutes
Burpees x100
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10.
Walking Lunges x20 minutes
Floor Crunches x100 reps
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11.
Walk 15 minutes/Jog 15 minute
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12.
Jumping Jacks x 100
5 Rounds:
Lunges x10 total
Push-up x10
Squats x10
Donkey Kicks x10 per leg
Chair Dips x10
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13.
Jog x5 minutes. Complete 10 jumping jacks at the top of each minute
10 Rounds:
Jump Squats x30 sec.
Shoulder Touch Plank x30 sec.
Ice Skaters x30 sec
Mountain Climbers x30 sec.
Walk x5 minutes.
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.
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14.
Walk 3 minutes/Jog 2 minutes x30 minutes
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15.
Jog x5 minutes
5 Rounds:
5 Burpees
10 Jumping Jacks
20 Mountain Climbers (per leg)
Rest 2 minutes
Walking Lunges x5 minutes
Rest 2 minutes
Front Plank x2 minutes
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16.
Run 5 minutes/Walk 5 minutes x30 minutes
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17.
100 Jumping Jacks
100 Lunges
100 Cross Body Punches each arm
Front Plank x3 minutes
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18.
Bike (Motion or Stationary) x30 minutes
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19.
Moderately Paced walk x20 minutes
3 Rounds
Crunches x20
Mountain Climbers x20 per leg
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20.
Run x20 minutes
Squats x100
3 Rounds:
Push-Ups x5
Crunches x10
V-Sit hold x20 seconds
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21.
Jog x10 minutes
4 Rounds:
10 burpees
20 Alternating Lunge Jumps
30 Ice Skaters
40 Crunches
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22.
Moderately Paced Walk x10 minutes
200 Body-weight Squats, timed.
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23.
Jog x35 minutes
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24.
Warm-Up:
100 Jumping Jacks
Front Plank x2minutes
Circuit: Burpee Bear Ladder
1 Burpee
10ft. Bear Crawl
2 Burpees
10ft. Bear Crawl
3 Burpees
10ft. Bear Crawl
Add one Burpee until you complete the ladder at 10.
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only. This will challenge you!
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25.
Warm-Up:
Jog x5minutes
Shoulder Circles x10 each (small front, small back, big front, big back)
Lunges x20
Circuit: 5 Rounds
Run x1minute
Push-ups x10
Squat x15
Crunches x20
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only. This will challenge you!
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26.
Moderate Pace Walk x30 minutes
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27.
Warm-Up
100 Jumping Jacks
50 Alternating Punches per arm
Circuit
3 Rounds:
Burpees x10
Squat x20
Push-ups x10
Lunges x20 (total)
Shoulder Touch Plank x10(each side)
Ice skaters x20(total)
Bear Crawl x20 steps
Cool Down
Walk x5minutes
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28.
30 minutes:
2 minute Jump Rope
1 minute Cross Body Punches
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29.
Run x10 minutes
50 Dips
50 Jumping Jacks
50 Squats
50 Jumping Jacks
50 Crunches
50 Jumping Jacks
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30.
Walk/Jog x15 Minutes
5 Rounds:
Burpee x1minute
Walking Lunges x1 minute
Floor Crunches x1 minute
* Go at your own pace. Rest as needed. This is about quality not quantity. Keep your form tight and get the most out of each movement.
LETS GROW!
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31.
Alternate Walk 2 min Jog 2 min x12 minutes
AS MANY ROUNDS AS POSSIBLE x15 minutes
Dips x5 (find a flat surface w/ledge)
Squat x10
Jumping Jacks x15
* Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.LETS GROW!
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32.
Walk 2 minutes/Run 2 minutes x20 minutes
5 Rounds:
10 Push-Ups
20 Mountain Climbers
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movemment. Quality Reps Only.
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33.
Walk 1 minutes/Jog 2 minute x30 minutes
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34.
100 Jumping Jacks
100 crunches
100 squats
Jog x15 minutes
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movemment. Quality Reps Only.
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35.
Walk 5 minutes/Run 5 minutes x20 minutes
5 Rounds: 40 seconds each exercise
Bear Crawl
Burpee
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.
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36.
Shadow Box x5 minutes (Move your feet, keep your hands up, throw punches)
5 Rounds
Run x1 minute
Push-ups x1minute
Jump Rope or Jumping Jacks x1minute
Side Plank x 30 sec each side
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.
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37.
Jog 10 minutes/Walk 10 Minutes
Plank x5 minutes (Rest no longer than 20-30 seconds when needed)
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38.
30 minute bike ride
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39.
Jog x10 minutes
3 Rounds:
Lunge x2 minutes
Dips x2 minutes
Plank x2 minutes
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.
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40.
4 Rounds:
Jump rope x5 minutes
Bear Crawl x1 minute
Mountain Climbers x1 minute
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41.
Warm-up:
Jog x5 minutes
1 Round:
50 Burpees
50 Squats
50 Mountain Climbers (total)
50 Ice Skaters (total)
50 Dips
50 Floor Crunches
50 Wall Push-Ups
50 Towel Rows
50 Donkey Kicks (25 per leg)
50 Second Plank
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42.
3 Rounds:
Plank x2 minutes
Jump rope/Jog x2minutes
5 Rounds: 40 seconds each movement
Alternating reverse lunge
Bear Crawl
Bicycle Crunches
Push-Ups
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.
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43.
Warm-Up: 2 Rounds
Jumping Jacks x20
Walk-Outs x10
Squat Hold x15 seconds
8 Rounds:
Walking Lunges x1 minute
Bench Dips x1 minute
Side Plank x30 seconds each side
*Go at your own pace. Rest as needed. This is about quality not quantity. Keep your form tight and get the most out of each movement.
LETS GROW!
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44.
Jog/Walk 1 mile
200 Floor Crunches
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45.
5 Rounds:
100 jump rope skips
Front Plank x40 seconds
Squat hold x40 seconds
Jog 15 minutes after all 5 rounds
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46.
Bike/Walk/Swim/Jog/Box x30-40 minutes
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47.
5 Rounds:
5 min jog
10 burpees
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48.
Grab a deck of cards. Remove the jokers. Pull a card and get to work! FINISH THE DECK!
Heart – 30 second stair run OR jumping jacks
Spade – 30 second bear crawl OR mountain climbers
Club – 30 second wall sit OR ice skaters
Diamond – 30 second bicycle crunches OR front plank
Rest as needed. This is about quality not quantity. Keep your form tight and get the most out of each movement.
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49.
1 mile Jog/Walk
4 Rounds:
Jump Squats x40 seconds
Explosive Push-Ups on wall or floor x40seconds
Supermans x40seconds
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50.
Jog 10 minutes
Burpees x100 in as little time as possible
Jog 10 minutes
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51.
Stair climb & descend x15 minutes (Carry a weight to increase the challenge)
5 Rounds:
Front Plank x1minute
Box Jumps x1minute (use the stairs or any stable surface that you can safely jump and land on)
Dips x1minute
Rest as needed. This is about quality not quantity. Keep your form tight and get the most out of each movement.
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52.
Walk/Run/Bike/Swim x30 minutes
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53.
Walk/Run/Bike/Swim x30 minutes
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54.
Jog x1 mile
3 Rounds:
20 Squats
20 Dips
20 Floor Crunches
Jog x1 mile
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55.
Warm-up: Jog 5 minutes
10 Rounds:
Sprint x10 seconds Rest x20 seconds
5 Rounds:
Reverse lunge x10 each leg
Lateral bear crawl x10 steps each direction
V-Sit Hold x20 seconds
PUSH YOURSELF!!!!!
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56.
Jog x5 minutes
5 Rounds:
5 Burpees
10 Jumping Jacks
20 Mountain Climbers (per leg)
Rest 2 minutes
Walking Lunges x5 minutes
Rest 2 minutes
Front Plank x2 minutes
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57.
3 Rounds:
Run 5 minutes
Squat x1 minute
Rest 3 Minutes
3 Rounds:
Alternating Punches x1minute
Bicycle Crunches x1minute
Supermans x1minute
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58.
Walk/Run/Bike/Swim x30 minutes
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59.
Front Plank x2minutes
5 Rounds:
2 minute Run
20 Squat Jumps
20 Sit-ups
Rest 3 minutes
Burpees x50 in as little time as possible
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60.
Walk/Run/Bike/Swim x30 minutes
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61.
Walk/Run/Bike/Swim x30 minutes
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62.
5 Rounds:
Run x2 minutes
Plank x1 minute
5 Rounds:
Jump Rope x2 minutes
Bicycle Crunches x1 minute
Rest as needed. This is about quality not quantity. Keep your form tight and get the most out of each movement.
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63.
Walk 2 minutes/Run 2 minutes x20 minutes
5 Rounds:
10 Push-Ups
20 Mountain Climbers
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.
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64.
Walk 1 minutes/Jog 2 minute x30 minutes
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65.
100 Burpees for time
If you have tried this before, try to beat your previous time. GET BETTER!
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66.
Jog x5 minutes. Complete 10 jumping jacks at the top of each minute
10 Rounds:
Jump Squats x30 sec.
Shoulder Touch Plank x30 sec.
Ice Skaters x30 sec
Mountain Climbers x30 sec.
Walk x5 minutes.
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.
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67.
100 Jumping Jacks
100 Lunges
100 Cross Body Punches each arm
Front Plank x3 minutes
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68.
Jog x10 minutes
4 Rounds:
10 burpees
20 Alternating Lunge Jumps
30 Ice Skaters
40 Crunches
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69.
6 Rounds:
Lunge x1 minute
Ice Skaters x1 minute
Inchworms x1 minute
Supermans x1 minute
Floor Crunches x1 minute
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movemment. Quality Reps Only.
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70.
Jog 2 minutes/Walk 2 minutes x30 minutes
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71.
Warm-Up:
Jog x10 minutes (In place, outdoors, back & forth)
Circuit: 4 Rounds
Jumping Jacks x1 minute
Mountain Climbers x1 minute
Jump squats x1 minute
Bear Crawl x1 minute
Rest 1 minute
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movemment. Quality Reps Only.
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72.
Jog x1mile
Rest 2 minutes
3 Rounds:
Push-ups x10-20
Lunges x20 each leg
Standing Knee to Elbow Crunches x20 each side
Jog/Walk x1mile
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73.
Walk/Jog x15 Minutes
5 Rounds:
Burpee x1minute
Walking Lunges x1 minute
Floor Crunches x1 minute
* Go at your own pace. Rest as needed. This is about quality not quantity. Keep your form tight and get the most out of each movement.
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74.
Alternate Walk 2 min Jog 2 min x12 minutes
AS MANY ROUNDS AS POSSIBLE x15 minutes
Dips x5
Squat x10 (find a flat surface w/ledge)
Jumping Jacks x15
* Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only. LETS GROW!
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75.
100 Jumping Jacks
100 crunches
100 squats
Jog x15 minutes
Finish total number of repetitions for each movement before moving to the next.
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movemment. Quality Reps Only.
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76.
Jog 3 minutes/Walk 3 minutes x30 minutes
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77.
6 Rounds:
Lunge x1 minute
Ice Skaters x1 minute
Inchworms x1 minute
Supermans x1 minute
Floor Crunches x1 minute
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.
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78.
Jog x5 minutes. Complete 10 jumping jacks at the top of each minute
10 Rounds:
Jump Squats x30 sec.
Shoulder Touch Plank x30 sec.
Ice Skaters x30 sec
Mountain Climbers x30 sec.
Walk x5 minutes.
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79.
Front Plank x2 minutes
2 Round:
Inchworms x15
Reverse Lunges x15 each leg
5 Rounds:
Squat Jumps x1 minute
Mountain Climbers x1 minute
Ice Skaters x1 minute
Crab Sit x1 minute
Contact me if you have questions about how to execute any of the movements.
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.
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80.
Jog x15 minutes (Outdoors)
As Many Rounds As Possible in 15 minutes:
10 Squats
10 Push-ups
10 Crunches
Set a clock for 15 minutes and work through each movement while keeping count of your rounds.
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.
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81.
Walk/Jog x15 Minutes
5 Rounds:
Burpee x1minute
Walking Lunges x1 minute
Floor Crunches x1 minute
* Go at your own pace. Rest as needed. This is about quality not quantity. Keep your form tight and get the most out of each movemment.
LETS GROW!
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82.
100 Jumping Jacks
100 crunches
100 squats
Jog x15 minutes
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.
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83.
Run x5 minutes
20 burpees
Run x5 minutes
2 minute plank
Run x5 minutes
20 Squats
Run x5 minutes
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84.
Jumping Jacks x 100
5 Rounds:
Lunges x10 total
Push-up x10
Squats x10
Donkey Kicks x10 per leg
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85.
10 Rounds:
Jump Rope or Run x3 minutes
10 Burpees
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86.
Jog x10 minutes
3 Rounds:
Squat x10
Shoulder Touch Plank x10ea
Squat Jump x10
Mountain Climber x10ea
Reverse Lunge x5ea
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87.
Run x1 mile
3 Rounds:
Squat Jumps x1 minute
Cross Body Punches x1 minute
Floor Crunches x1 minute
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88.
Moderate Pace Walk x30 minutes
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89.
Warm-Up
100 Jumping Jacks
50 Alternating Punches per arm
Circuit
3 Rounds:
Burpees x10
Squat x20
Push-ups x10
Lunges x20 (total)
Shoulder Touch Plank x10(each side)
Ice skaters x20(total)
Bear Crawl x20 steps
Cool Down
Walk x5 minutes
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90.
30 minutes:
2 minute Jump Rope
1 minute Cross Body Punches
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91.
Run x10 minutes
50 Dips
50 Jumping Jacks
50 Squats
50 Jumping Jacks
50 Crunches
50 Jumping Jacks
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92.
Walk/Jog x15 Minutes
5 Rounds:
Burpee x1minute
Walking Lunges x1 minute
Floor Crunches x1 minute
* Go at your own pace. Rest as needed. This is about quality not quantity. Keep your form tight and get the most out of each movement.
LETS GROW!
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93.
Alternate Walk 2 min Jog 2 min x12 minutes
AS MANY ROUNDS AS POSSIBLE x15 minutes
Dips x5
Squat x10 (find a flat surface w/ledge)
Jumping Jacks x15
* Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.LETS GROW!
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94.
Walk 2 minutes/Run 2 minutes x20 minutes
5 Rounds:
10 Push-Ups
20 Mountain Climbers
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.
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95.
Walk 1 minutes/Jog 2 minute x30 minutes
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96.
Walk 5 minutes/Run 5 minutes x20 minutes
5 Rounds: 40 seconds each exercise
Bear Crawl
Burpee
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.
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97.
Shadow Box x5 minutes (Move your feet, keep your hands up, throw punches)
5 Rounds
Run x1 minute
Push-ups x1minute
Jump Rope or Jumping Jacks x1minute
Side Plank x 30 sec each side
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.
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98.
Jog 10 minutes/Walk 10 Minutes
Plank x5 minutes (Rest no longer than 20-30 seconds when needed)
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99.
6 Rounds:
Lunge x1 minute
Ice Skaters x1 minute
Inchworms x1 minute
Supermans x1 minute
Floor Crunches x1 minute
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.
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100.
6 Rounds:
Lunge x1 minute
Ice Skaters x1 minute
Inchworms x1 minute
Supermans x1 minute
Floor Crunches x1 minute
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.
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101.
Moderate Pace Walk x20 minutes
5 rounds:
Plank x1 minute
Jumping Jacks x1 minute
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102.
Walk 2 minutes/Run 2 minutes x20 minutes
5 Rounds:
10 Push-Ups
20 Mountain Climbers
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.
____________________________________________________________________________________________
103.
Walk/Jog x15 Minutes
5 Rounds:
Burpee x1minute
Walking Lunges x1 minute
Floor Crunches x1 minute
* Go at your own pace. Rest as needed. This is about quality not quantity. Keep your form tight and get the most out of each movemment.
LETS GROW!
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104.
100 Jumping Jacks
100 crunches
100 squats
Jog x15 minutes
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.
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105.
Shadow Box x5 minutes (Move your feet, keep your hands up, throw punches)
5 Rounds
Run x1 minute
Push-ups x1minute
Jump Rope or Jumping Jacks x1minute
Side Plank x 30 sec each side
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.
____________________________________________________________________________________________
106.
4 Rounds:
Jump rope x5 minutes
Bear Crawl x1 minute
Mountain Climbers x1 minute
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107.
1 mile Jog/Walk
4 Rounds:
Jump Squats x40 seconds
Explosive Push-Ups on wall or floor x40seconds
Supermans x40seconds
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108.
Bike/Walk/Swim/Jog/Box x30-40 minutes
____________________________________________________________________________________________
109.
Run x20 minutes
Squats x100
3 Rounds:
Push-Ups x5
Crunches x10
V-Sit hold x20 seconds
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110.
Stair climb & descend x15 minutes (Carry a weight to increase the challenge)
5 Rounds:
Front Plank x1minute
Box Jumps x1minute (use the stairs or any stable surface that you can safely jump and land on)
Dips x1minute
Rest as needed. This is about quality not quantity. Keep your form tight and get the most out of each movement.
____________________________________________________________________________________________
111.
Jog x .5 mile
3 Rounds:
20 Squats
20 Push-Ups
20 Floor Crunches
Jog x .5 mile
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112.
Walk/Jog 2 miles
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113.
Jog x10 minutes
5 Rounds:
Walking Lunges x1 minute
Front Plank x1 minute
Jog x10 minutes
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114.
Jumping Jacks x 100
5 Rounds:
Lunges x10 total
Push-up x10
Squats x10
____________________________________________________________________________________________
115.
3 Rounds:
Run x3 minutes
10 burpees
Run x3 minutes
1 minute plank
Run x3 minutes
10 Squats
____________________________________________________________________________________________
116.
Jog x30 minutes
____________________________________________________________________________________________
117.
Shadow Box x5 minutes (Move your feet, keep your hands up, throw punches)
5 Rounds
Run x1 minute
Push-ups x1minute
Jump Rope or Jumping Jacks x1minute
Side Plank x 30 sec each side
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.
____________________________________________________________________________________________
118.
Run x1 mile
3 Rounds:
Squat Jumps x1 minute
Cross Body Punches x1 minute
Floor Crunches x1 minute
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119.
Plank x 2 minutes
3 Rounds: Alternate between movements, increasing the number of reps by 1 each round until 10 is reached.
Burpee x1, 2, 3…10
Squat x1, 2, 3…10
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120.
Jog 3 minutes/Walk 3 minutes x30 minutes
____________________________________________________________________________________________
121.
Shadow Box x5 minutes (Move your feet, keep your hands up, throw punches)
5 Rounds
Run x1 minute
Push-ups x1minute
Jump Rope or Jumping Jacks x1minute
Side Plank x 30 sec each side
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.
____________________________________________________________________________________________
122.
100 Jumping Jacks
100 Mountain Climbers
50 Burpees
Complete total number of prescribed repetitions for each exercise before moving to the next.
____________________________________________________________________________________________
123.
Warm-up:
Jog x5 minutes
1 Round:
50 Burpees
50 Squats
50 Mountain Climbers (total)
50 Ice Skaters (total)
50 Dips
50 Floor Crunches
50 Wall Push-Ups
50 Towel Rows
50 Donkey Kicks (25 per leg)
50 Second Plank
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124.
3 Rounds:
Plank x2 minutes
Jump rope/Jog x2minutes
5 Rounds: 40 seconds each movement
Alternating reverse lunge
Bear Crawl
Bicycle Crunches
Push-Ups
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.
____________________________________________________________________________________________
125.
Walk 2 minutes/Run 2 minutes x20 minutes
5 Rounds:
10 Push-Ups
20 Mountain Climbers
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.
____________________________________________________________________________________________
126.
Jog 10 minutes
5 Rounds:
10 Jumping Jacks
10 Burpees
20 Mountain Climbers
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.
____________________________________________________________________________________________
127.
6 Rounds:
Lunge x1 minute
Ice Skaters x1 minute
Inchworms x1 minute
Supermans x1 minute
Floor Crunches x1 minute
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.
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128.
100 Jumping Jacks
100 Lunges
100 Cross Body Punches each arm
Front Plank x3 minutes
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129.
Walk 5 minutes/Run 5 minutes x20 minutes
5 Rounds: 40 seconds each exercise
Bear Crawl
Burpee
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.
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130.
Stair climb & descend x15 minutes (Carry a weight to increase the challenge)
5 Rounds:
Front Plank x1minute
Box Jumps x1minute (use the stairs or any stable surface that you can safely jump and land on)
Dips x1minute
Rest as needed. This is about quality not quantity. Keep your form tight and get the most out of each movement.
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131.
5 Rounds:
Run x2 minutes
Plank x1 minute
5 Rounds:
Jump Rope x2 minutes
Bicycle Crunches x1 minute
Rest as needed. This is about quality not quantity. Keep your form tight and get the most out of each movement.
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132.
Run x2 miles
10 minutes: As Many Rounds As Possible
15 Squats
10 Crunches
5 Push-ups
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133.
Run x1mile
10 Minutes: As Many Rounds As Possible
Reverse Lunge x10 each leg
Lateral Bear Crawl x10 each direction
Towel Row x10
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134.
Walk/Run 3 miles. Time it.
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135.
Warm-Up
100 Jumping Jacks
50 Alternating Punches per arm
Circuit
3 Rounds:
Burpees x10
Squat x20
Push-ups x10
Lunges x20 (total)
Shoulder Touch Plank x10(each side)
Ice skaters x20(total)
Bear Crawl x20 steps
Cool Down
Walk x5 minutes
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136.
Front Plank x2minutes
5 Rounds:
2 minute Run
20 Squat Jumps
20 Sit-ups
Rest 3 minutes
Burpees x50 in as little time as possible
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137.
3 Rounds:
Run 5 minutes
Squat x1 minute
Rest 3 Minutes
3 Rounds:
Alternating Punches x1minute
Bicycle Crunches x1minute
Supermans x1minute
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138.
100 Jumping Jacks
Front Plank x2minutes
Circuit: Burpee Bear Ladder
1 Burpee
10ft. Bear Crawl
2 Burpees
10ft. Bear Crawl
3 Burpees
10ft. Bear Crawl
Add one Burpee until you complete the ladder at 10.
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only. This will challenge you!
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139.
Walk/Jog x15 Minutes
5 Rounds:
Burpee x1minute
Walking Lunges x1 minute
Floor Crunches x1 minute
* Go at your own pace. Rest as needed. This is about quality not quantity. Keep your form tight and get the most out of each movemment.
LETS GROW!
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140.
The Warm-Up:
3 Rounds:
Run in place x1 minute
30 Jumping jacks
The Work:
10 Rounds:
Squat x10-20 reps
Plank x30 seconds
Push-Up x10-20 reps
Plank x30 seconds
* Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement.
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141.
Run x1 mile
3 Rounds:
Squat Jumps x1 minute
Cross Body Punches x1 minute
Floor Crunches x1 minute
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142.
Walk/Jog x15 Minutes
5 Rounds:
Burpee x1minute
Walking Lunges x1 minute
Floor Crunches x1 minute
* Go at your own pace. Rest as needed. This is about quality not quantity. Keep your form tight and get the most out of each movemment.
LETS GROW!
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143.
Alternate Walk 2 min Jog 2 min x12 minutes
AS MANY ROUNDS AS POSSIBLE x15 minutes
Dips x5
Squat x10 (find a flat surface w/ledge)
Jumping Jacks x15
* Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.LETS GROW!
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144.
Walk 2 minutes/Run 2 minutes x20 minutes
5 Rounds:
10 Push-Ups
20 Mountain Climbers
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.
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145.
100 Jumping Jacks
100 crunches
100 squats
Jog x15 minutes
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.
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146.
6 Rounds:
Lunge x1 minute
Ice Skaters x1 minute
Inchworms x1 minute
Supermans x1 minute
Floor Crunches x1 minute
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only
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147.
Walk/Run 3 miles. Time it.
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148.
Run x20 minutes
Squats x100
3 Rounds:
Push-Ups x5
Crunches x10
V-Sit hold x20 seconds
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149.
Jog x5 minutes. Complete 10 jumping jacks at the top of each minute
10 Rounds:
Jump Squats x30 sec.
Shoulder Touch Plank x30 sec.
Ice Skaters x30 sec
Mountain Climbers x30 sec.
Walk x5 minutes.
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.
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150.
Front Plank x2minutes
5 Rounds:
2 minute Run
20 Squat Jumps
20 Sit-ups
Rest 3 minutes
Burpees x50 in as little time as possible
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151.
Run x10 minutes
50 Dips
50 Jumping Jacks
50 Squats
50 Jumping Jacks
50 Crunches
50 Jumping Jacks
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152.
Jog x10 minutes
4 Rounds:
10 burpees
20 Alternating Lunge Jumps
30 Ice Skaters
40 Crunches
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153.
Jog/Walk 1 mile
200 Floor Crunches
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154.
10 minute Jog
5 Rounds:
10 Jumping Jacks
10 Burpees
20 Mountain Climbers (each leg)
Rest 30 seconds
Work at your pace. If you must rest during a round, count to 15 and continue. This ensures that you do not rest too long while performing the work. Keep your form tight and get the most out of each movement. Quality Reps Only.
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155.
Warm-Up
Front Plank x2 minutes – Rest 15 seconds if a break is needed while performing the exercise.
3 to 6 Rounds:
Lunge x1 minute
Ice Skaters x1 minute
Inchworms x1 minute
Supermans x1 minute
Floor Crunches x1 minute
Rest 1 Minute
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of each movement. Quality Reps Only.
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156.
Walk/Run/Bike/Swim/Jump Rope x20-30 minutes
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157.
Warm-Up
Front Plank x2 minutes
5 Rounds:
Reverse Lunge x10 each leg
Push-Ups x10-20
Burpees x10
*Go at your own pace. Rest as needed. Keep your form tight and get the most out of it.
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Mayfield Motivation Fitness Blog 