Workouts

Here are some brief workouts to be done at home or at the gym. Most are under 20 minutes!! No excuses about time! I will be building this page as we go, but here is a few to get started.

Workout 1

3 rounds

50 squats
50 jacks
50 sit ups
50 mountain climbers

Workout 2

:30 plank on straight arms  *modify to knees if need

1 min walking lunges

:30 R side plank

1 minute squat hold

:30 L side plank

1 minute push ups

:30 plie squat jumps

1 minute plank on elbows

:30 plank jacks

1 min bicycles

:30 lunge hold

Repeat

Workout 3

10 rounds

5 burpees

10 push ups

15 squats

Workout 4

20 min AMRAP

20 plie w/ front raise (dumb bell)

20 full sit ups

20 OH walking lungs w/ weight

20 dips

Workout 5

Treadmill: 20 min

4 rounds 1 min run, 1 min rest

4 rounds :30 sprint, :30 rest (rest on sides of treadmill)

walk 1 minute

4 rounds :20 sprint, :10 rest

walk 1 minute

4 min jog

Workout 6

100 jump rope

5 push ups/5 squats

90  jump ropes

5 push ups/5 squats

80 jump ropes

5 push ups/5 squats

*continue down to 10

Workout 7

KettleBell

100 kettle bell swings

followed by 20 Turkish get ups

repeat

Workout 8

100 sit ups

100 mountain climbers

100 alt. lunges

100 jacks

100 squats

100 bicycles

Workout 9

100 Burpees

Workout 10

300 squats

Workout 11

3-2-1 (3 cardio segments min,mod,max, 2 strengh segments-upper/lower, 1 ab segment)

Segments can be for choice of time. IE: 10 minutes for ea if you have 60 minutes, 8 minutes ea or even 5 minutes ea if you are short on time.

Cardio 1)

Cardio 1)walking warm up on treadmill

strength 1)  arms: pull ups, bicep curls, OH press.

* You choose desired rep count and repeated for entire amount time of segment. IE: you will perform 10 push ups, 10, dips and 10 OH presses for 10 minutes.

Cardio 2) power walk incline on treadmill

Strength 2) legs: jump squats, calf raises, walking lunges.

* follow above instructions

Cardio 3) Sprints on treadmill work at :30-1min intervals depending on level, rest for same mount as work. Use side if treadmill to rest.

Abs- bicycles, scissors, bilateral leg raises

*use same instructions as above

Workout 12

3-2-1 for home

Same concept as above

cardio 1) tabata -jacks and squats

strength 1) upper: hand release push ups, dips, tiger push ups

cardio 2) tabata- mountain climbers and plank jacks

strength 2)legs: plie jumps, squat hold for ___second count, prisoner lunges

cardio 3)tabata- burpees and high knees

Abs- plank___second count, full sit up, reverse crunch

Workout 13

Chipper:

100 jacks or j rope

90 walking lunges (OH weight if have)

80 full sit ups

70 hand release push ups

60 squat thrusts

50 plie or goblin squats (w/ weight if have)

40 dips

30 second side plank (on ea side)

20 burpees

10 jump squats

Workout 14

Kettle bell: moderate weight

50 swings full

25 push press (one side

50  1/2 swings (to shoulder height)

25 push press (opp side)

50 suitcase squats

25 sit ups-kbell on chest

50 lunge pass through’s

25 turkish get ups (alt arms)

*optional-repeat

Workout 15

Tabata rounds: alternate 2 exercises for :20 max effort, :10 rest. Perform 8 rounds= 4min for ea circuit.

1. Cardio– burpees/high knee

* rest :90 seconds

2. Strength– push ups/squat hold (sit in deep squat for :20)

* rest :60 seconds

3. Cardio– mountain hops/plank jacks

rest :45 seconds

4. Abs– bilateral leg raises/bikes

* Use workout protocol and swap in other cardio/strength/ab exercises to make endless routines. Can repeat for added challenge

Workout 16-21 Track Workouts(warm up not included)

1. Ladder runs

200 M run :30 rest

300M run :60 rest

400M run :90 min rest

500M run 2min rest

600M run 3 min rest

800 M run 4 min rest

*reverse back down* May shorten rest if advanced but keep in mind runs should maintain moderate effort

2.  Pyramid runs

10 x 100M run

8 x 200 M run

6 x 300 M run

4 x 400 M run

2 x 800 M run

*rest as needed* Beginners can cut # of rounds performed in half

3. Mix up

1 mile run
tabata stair sprints (2 rounds 2 min est b/t)
1 mile run
200 m sprints x 10 (rest time as needed)
1 mile run

*Beginners cut distance in half depending on level: 800-400M fo runs, stair tabatas x 1 round, 5 rounds of 200M sprints

4. Full Fit runs

Speed: Sprint 100/walk 100 3-4 sets

Fitness: Sprint 200/walk 200 3-4 sets

Endurance: Run 400/walk 200 3-4 sets

5. OUCH

8 x 50 M sprint/ 50 M recovery

rest 2 min

6 x 100 M sprint/ 100 M recovery

rest 2 min

4 x 200M run/ 200M recovery

rest 2 min

2 x 400 M/200 M recovery

1 min rest

1 x 800 M run/ recover-cool down

6. Mile mix up

Run 1 -3 miles incorporating bleacher sprints on ea side of track (all sets of stairs)

Workout 22

Ab Burner

:10 second plank

10 burpees

:20 second plank

20 squats (add jump for adv)

:30 second plank

30 crunches

40 alt backward lunges w/forward kick

:50 second plank

50 bicycle crunches

:60 second plank

60 jumping jacks (toe touch for adv)

:60 second plank

60 jacks

:50 second plank

50 bicycle crunches

:40 second plank

40 alt backward lunges w/front kick

:30 second plank

30 crunches

:20 second plank

20 squats (add jump for adv)

:10 second plank

10 burpees

Workout 23

10 to 1

10 Burpees

1 leg raise

9 Burpees

2 leg raises

8 Burpees

3 leg raises…and so on

Optional: Repeat In Opposite Direction

* Can sub ANY exercise into format (squats, push ups, plyo jacks, kettle bell swings)

Workout 24

Treadmill HIIT 25 min

Min 0-5  @ 6mph

5-6 @ 8mh

6-8 @ 6mph

8-9 @ 8mph

9-11 @ 6mph

11-12 @ 8.5mph

13-15 @ 6mph

15-16 @ 8.5mph

16-18 @ 6mph

18-19 @ 8.5mph

19-21 @ 6mph

21-25 @ 3.6mph

Workout 25

Treadmill

Warm up : 8 min walking incline

400m @ easy run pace-think warm up
400m @ tempo pace-think long distance
400m @ 3–5K race pace

Repeat 4 x’s

Workout 26 

Track or Treadmill

5x400M (1 lap) rest :30 between
rest 5 minutes
4x400M rest :30 between
rest 5 minutes
3x400M rest :30 between
rest 5 minutes
2x400M rest:30 between
rest 5 minutes
1x400M

Workout 27winterWorkout 28Untitled

 

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