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Warm Up
Thursday July 16, 2015
Don’t forget to warm up before each and every workout to slowly increase your heart rate, get your muscles warm, and prevent aches and strains during the workout.
Effort Level: 5 out of 10, take it easy
Set Your Timer: 30 seconds work, 5 seconds rest.
- Choose 2: Toe Taps, Butt Kicks, Marching On the Spot.
- 4 Rounds: Alternate between 2 chosen exercises each round, for 4 rounds.
Beginner Workout #1
Thursday July 16, 2015
Be Sure to Begin Your Workout With a Warm Up
Set Your Timer: 30 seconds work, 5 seconds rest
4 Station Rotation: 3 Rounds, Alternating 2 Exercises per Station
- Station #1: Squats, Crunches
- Station #2: Dynamic Planks, Jumping Jacks
- Station #3: Forward Lunges, Pushups from the Knees
- Station #4: Planks with Kick Ups, High Knees
Burn Out: 3 Rounds, Alternating: Mountain Climbers, Leg Raises, Heel Touches
Always Remember to Cool Down at the End of Your Workout!
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Cool Down
Thursday July 16, 2015
Don’t forget to cool down after each and every workout to slowly bring your heart rate back down and stretch your muscles to prevent injuries.
Set Your Timer: 30 seconds stretch, 5 seconds rest
- 4 Stretches: Hip Flexor, Quad Stretch, Glute Stretch, Chest Stretch
- 4 Rounds: 1 Stretch per Round
Beginner Workout #2
Thursday July 16, 2015
Be Sure to Begin Your Workout With a Warm Up
Set Your Timer: 30 seconds work, 5 seconds rest
5 Station Rotation: 3 Rounds, Alternating 2 Exercises per Station
- Station #1: Tricep Dips, Reverse Lunges
- Station #2: Step Ups, Jackknifes
- Station #3: Incline Pushups, Lateral Raises
- Station #4: Step Ups, Plank Jacks
- Station #5: Sumo Squats, Bicycle Abs
Burn Out: 60 seconds, Alternating Sets: 10 High Knees, 10 Mountain Climbers
Always Remember to Cool Down at the End of Your Workout!
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Beginner Workout #3
Thursday July 16, 2015
Be Sure to Begin Your Workout With a Warm Up
Set Your Timer: 30 seconds work, 5 seconds rest
3 Station Rotation: 3 Rounds, Alternating 2 Exercises per Station
- Station #1: Reverse Flys, Skaters
- Station #2: Side Lunges, Heel Touches
- Station #3: T-Rotation Pushups, Drop Burpees
Burn Out: 3 Rounds Alternating, 30 Seconds Each:
- Goblet Squats
- Line Hops
- Ab Pull-Ins
- Squat Holds
- Leg Raises
Always Remember to Cool Down at the End of Your Workout!
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Intermediate Workout #1
Thursday July 16, 2015
Be Sure to Begin Your Workout With a Warm Up
Set Your Timer: 30 seconds work, 5 seconds rest
4 Station Rotation: 3 Rounds, Alternating 2 Exercises per Station
- Station #1: Burpee Pushups, 3 Squats/3 Pulses
- Station #2: Dumbell Swings, Renegade Rows
- Station #3: Slider Hamstring Curls, Plank with Hip Dip
- Station #4: Lunge/Jump Squat, Skull Crusher
Burn Out: 4 Rounds, Alternating: Side Lunges, Pulsing Crunches
Always Remember to Cool Down at the End of Your Workout!
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Intermediate Workout #2
Thursday July 16, 2015
Be Sure to Begin Your Workout With a Warm Up
20 min AMRAP: Complete As Many Rounds As Possible in 20 Minutes
Each Round:
- Curtsey Lunges: 20 Reps, 10 per side
- Mountain Climbers: 20 reps, 10 per side
- Russian Twists: 20 reps, 10 per side
- Dynamic Plank: 20 reps, 10 per side
- Thrusters: 20 reps
- Rest for 1 minute
Burn Out: 60 seconds, Alternating Sets: 10 Bicycle Abs, 1 Sit Up
Always Remember to Cool Down at the End of Your Workout!
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Intermediate Workout #3
Thursday July 16, 2015
Be Sure to Begin Your Workout With a Warm Up
Set Your Timer: 30 seconds work, 5 seconds rest
5 Station Rotation: 3 Rounds, Alternating 2 Exercises per Station
- Station #1: 8 Mountain Climbers/2 Pushups, Forward Lunge/Press
- Station #2: Sumo Squat/Front Raise, Bacon Sizzle
- Station #3: Side Plank, 30 seconds per side
- Station #4: Pop Squats, Staggered Pushups
- Station #5: Bicep Curls, Cross Sit-Ups
Burn Out: 60 Seconds Man Makers
Always Remember to Cool Down at the End of Your Workout!
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Advanced Workout #1
Thursday July 16, 2015
Be Sure to Begin Your Workout With a Warm Up
Each Station is AMRAP: Complete As Many Rounds As Possible in 4 minutes
- Station #1: 4 minutes
- 15 Treadmill Presses
- 10 Side Lunges with High Pull
- 5 Pikes
- Rest 1 minute
- Station #2: 4 minutes
- 15 Jump Squats
- 10 Plank Jacks
- 5 Triangle Pushpus
- Rest 1 minute
- Station #3: 4 minutes
- 15 Hip Bridge/Skull Crushers
- 10 Lateral Raises
- 5 Squat Pulses
- Rest 1 minute
- Station #4: 4 minutes
- 15 Russian Twist/Overhead Presses
- 10 Plank/Reach Outs
- 5 Lateral Jump Squats
- Rest 1 minute
Burn Out: 60 seconds, Alternating Sets: 10 High Knees, 1 Burpee Pushup
Always Remember to Cool Down at the End of Your Workout!
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Advanced Workout #2
Thursday July 16, 2015
Be Sure to Begin Your Workout With a Warm Up
Set Your Timer: 30 seconds work, 5 seconds rest
4 Station Rotation: 3 Rounds, Alternating 2 Exercises per Station
- Station #1: Dumbbell Pull-Overs, Tricep Dips
- Station #2: Skaters, Slider Pushups
- Station #3: Man Makers, Curtsey Lunges
- Station #4: 10 Footballers/1 Drop Burpee, Glute Bridges
Burn Out: 2 Alternating Rounds: Stiff Leg Deadlifts, Star Tucks
