TOTAL STRENGTH—4

Warm up—3-4:00

2/2 x 8

1/1 x 16

Pulses x 16

HOLD

Repeat!

Squats—Mid Stance

Bent-over Row

Squats—Wide Stance

Chest Press

Squats—Widest Stance

Tricep Kickbacks

Lunges—each side

Bicep Curls

Rear Delt Raise

FULL BODY FIT—13 Tabata :20/:10 x 4

WARM UP!

Squat Jumps

Squats

Plank Jacks

Pushups

Lunge Jumps

Lunges

Mountain Climbers

Tricep Pushups

COOL DOWN & STRETCH!!

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Full Body Fit—11 -WARM UP 3:00-

:30 Challenge—10 burpees in :30—3x :30 ea—Squat/Press, Clean/Squat, Rest Combo: 4 Squat/Press, 4 Clean/Squat, 4 pushup—1:00 AMRAP REPEAT Butt Kick Jump/Jack Touch down Squat Jumps Plank Jack Step front/Jump/step back/jump :30 ea—Lunge/Press, Dead Row/Upright Row, Rest Combo: 4 Lunge/Press, 4 Dead Row/Upright Row, 4 Tricep pushups—1:00AMRAP REPEAT

REPEAT SET 1

:30 ea—Lunge/Bicep Curl, Lunge/Tricep Extension, Rest Combo: 4 Lunge/Bicep Curl, 4 Lunge/Tricep Extension, 4 pushups—1:00AMRAP REPEAT

REPEAT :30 Challenge

Core Tabata—:20 work/:10 rest—4x Plank Shoulder Taps/Mountain Climbers

COOL DOWN & STRETCH

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FULL BODY FIT—12

WARM UP LADDERS—:90(1, 2, 3, 4…)

Squat Jump/Speed Skater Pushup/Shoulder Tap

:60—Jump around bench Lunge Jumps/180s Squats/Bicep Curls :50—Jump around bench

High knees/Tuck jumps Lunges/Presses :40—Jump around bench Mountain Climbers/Plank Jacks Lunges/Kickbacks :30—Jump around bench

Burpees/Butt Kicks Hi-Low Plank/Rows

:20—Jump around bench

Side Plank Crunch

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FULL BODY FIT—4 4-MIN AMRAP/:30 rest

10 Push Ups

10 Mountain Climbers—each leg

10 Burpees

REPEAT until time up

10 Around the World Lunges (F/S/B) - each side

REPEAT for 4:00

10 Speed Skaters—R/L

10 Star Jumps

10 Squat Jumps

REPEAT for 4:00

10—Squat/Bicep Curl

10—Bicep Curl/Overhead Press

REPEAT for 4:00

10—Prisoner Squats

10—Frog Jumps

10—Plank Jacks

REPEAT for 4:00

10—Chest Press (optional: in hip bridge)

10—Chest Fly (optional: knees lifted, extend one leg)

REPEAT for 4:00

10—Tricep Pushups or Dips

10—Lunge Jumps

10—High Knees

REPEAT for 4:00

10—Wide Squats

10—Overhead Tricep Extensions

REPEAT for 4:00

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BARRE—3

Single heel press; parallel plie/chair squat, pulses Chair squat, press heels up, lift to releve, lower Lunge side-to-side; add lawn mower pull R/L Step back lunge Forward fold/scoop, sweep up

Plie w/ arms; plie pulse – 1st & 2nd - repeat in releve (on toes) 2nd plie pulse 3x, jump 2nd plie to attitude F, reach to opposite foot Plie on one foot, extend to 2nd parallel, lift/pulse

W pulse (bicep/shoulder) W-to-V w/ stagger Server reach Bent-over tricep kickback, pulse, pulse hands to center Server start position, rotate to side

Table top facing barre (repeat on other side): extend leg back to toe point, lift/lower Pull knee in, extend Hold leg up, pulse Bend knee, pulse (donkey kick) Curtsy plies; plie to leg lift side

Prone – lift hand and opposite foot: singles and pulse Bridge; bridge, pulse Stretch

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FULL BODY FIT—5 Tabatas—:20 on/:10 off—4x

:45 rest between rounds

Mountain Climbers

Squats

Squat Jumps

Pushups

High Knees

Lunges

Shuffle Jack

Hi/Low Plank

Plank Jacks

Side-to-Side Squats

Half Burpees

Burpees

Core—5:00 plank/hover w/ variations

Cool Down & Stretch

Round 1

Round 2

Round 3

Round 4

Round 5

Round 6

FULL BODY FIT—10

Jumping Jacks Speed Skaters High Knees Squat Jumps Mountain Climbers Burpees REPEAT Squat with Lateral Lift Curtsy Lunges Wide Squat Deadlifts REPEAT

—REPEAT CARDIO 1—

Traveling Push Ups

Side Plank Reach Under (Right)

Plank Rows

Side Plank Reach Under (Left)

REPEAT

Cool down and stretch!

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CORE & STRETCH—4 Single-Knee lift

Double Knee lift Crunch C-Crunch C-Crunch pulse Hip bridge

Hover Slide forward/back Hover Plank Slow single leg lift & stomp—alternating Double time leg lift & stomp—alternating Lawn mower pull—Right Diagonal Woodchop—Right Repeat lawn mower pull & woodchop on L Stand in R lunge—alt. single-arm row; Repeat on L Around the World Squat Tap: Squat on R leg—4x toe tap back, repeat 3x bringing leg to side every 4 taps; Repeat L Repeat 3x Squat, slingle leg lift back—alternate legs—16 reps Repeat Around the World Squat Tap 2x Cross Crawl—slow; double time Side Hover/Crunch—slow; double time Side Hover/Hip pulse up Mountain climber (cross, same side, cross) - R/L Repeat Side Hovers on other side Pushups—10 Parachute pulse 4x, hold 4 counts—4x Back Extension pulse 4x, airplane R—repeat L—4x R/L Flutter kick—arms vary position—64 counts

COOL DOWN & STRETCH—10-15:00

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LOW-IMPACT INTERVAL WORKOUT—1

:30 work/:15 rest

WARM UP of CHOICE Jacks (modify as needed) Front Punch (8 standing, 8 squatting) Squat w/ alternating butt-kicker DO 3 SETS Squat w/ overhead reach (can add reaching hand to opposite foot on squat) Upper Cuts—alternating Side Step (can add fly or side raise w/ arms) DO 3 SETS Hooks—L Step-back Lunge to High knee—L Hooks—R Step-back Lunge to High knee R DO 2 SETS Step-forward lunge—alternating, w/ arm push front Alternating front punch Squat Pulse DO 3 SETS

COOL DOWN of CHOICE

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FAB 5 WORKOUT

COMPLETE AS MANY ROUNDS AS POSSIBLE

25 MOUTAIN CLIMBERS 15 SQUATS W/BICEP CURL 10 WALKOUT PUSH-UPS 5 STAIR RUNS 20 FULL BURPEES

15 FULL BURPEES 20 DEADLIFTS 5 STAIR RUNS 10 TRICEP DIPS 25 PLANK JACKS

20 SPEED SKATERS 5 STAIR RUNS 10 PUSH UPS 15 SUMO SQUAT W/TRICEP PRESS 25 FULL BURPEES

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Tabata—1 :20 on/:10 off

8 rounds

Rest 30-60 seconds between rounds

Mountain Climbers/Wall Sit

Run Stairs/Squats

High knees/Tricep Dips (use a chair or bench)

Squat Jumps/Elevated Push Up

(feet or hands on couch)

Wall jumps/Bicep Curls (fill milk jugs with water)

Plank Jacks/Side Raises (use soup cans)

Burpees/1 leg deadlift (use milk jug)

Use IntervalTimer app for this or search in whatever streaming music app you have for Tabata music and it’s already timed for

you!

PILATES-STYLE CORE

Several Reps of each: Pelvic Rock—focus on using core v. legs

Slow Crunches— knees over hips or feet on floor

Kneeling plank to child’s pose

Down Dog to full plank

Do 4 times:

Leg climb—up/down 4x

Froggy crunches—16x

Toe Taps—knees at table top, single-leg taps 8x R/L, doubles 8x

Donkey Kicks—8 reps each, one side; Repeat all using other side;

2x through

Fire Hydrants

Fire Hydrant Position—circles w/ knee

Fire Hydrant Position—press knee forward

Leg extended back – Arch up & over other leg (draw a rainbow)

Hold for :30 seconds—Down Dog between positions

Plank

Single knee drop/raise R/L

Double knee drop/raise

Single-leg lift R/L

Plank to Low Lunge R/L

STRETCH!

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