Workout: Cardio Craziness

Time: 45 minutes

Equipment Needed: Box / Bench and a Battle Rope / Medicine Ball

Warm Up: 5 - 10 minutes

Challenge:

This doesn’t look like much but it is KILLER! Complete this ENTIRE circuit at one time in your best time possible (with perfect form). Use modifications and scale when necessary. This workout is great! Complete 3 rounds of the following exercises.

• 25 Box Jumps (or 75 touches)

• 30 Push-Ups

• 35 Burpees - regular

• 40 Straight-Leg Sit-Ups

• Battle Ropes to Fatigue (or sub with medicine ball slams)

• ¼ mile Run

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Syda Productions 

Workout: Cardio 25!

Time: 45 minutes

Equipment Needed: Dumbbells and a Stopwatch

Warm Up: 5 - 10 minutes

Exercise #1:

Perform the following exercises for 25 reps each. Rest 2 minutes after each completed set. Complete 3 sets total.

• 25 Inchworms

• 25 Frog Jumps

• 25 Elbows to Knees

• 25 Jump Squats

• 25 Body Saw

• 25 Floppy Burpees

• 25 Side Plank Tap Downs - BOTH Sides

• 25 Floor Jacks

Rest 2 minutes and REPEAT two more times to complete 3 sets total!

Exercise #2:

Perform the following exercises for 25 seconds of work and 10 seconds of rest. Rest 1 minute and then repeat. Complete 3 sets total.

• 25 seconds Plank

• 10 seconds Rest

• 25 seconds Overhead Presses with High Knees - see if you can get your knees higher than your hip line

• 10 seconds Rest

• 25 seconds Quadruped

• 10 seconds Rest

• 25 seconds (Standing) Tuck Jumps

Rest 1 minute and REPEAT two more times to complete 3 sets total!

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Airam Dato-on from Pexels

Workout: Kick A** Cardio

Time: 45 - 60 minutes

Equipment Needed: Weights, Jump Rope, Med Ball / Battle Rope

Warm Up: 5 - 10 minutes

Challenge:

Complete the following challenge at one time in your best time possible (with perfect form). Make sure you record your time and see if you can beat it next time.

• 1 mile Run

• 50 Battle Rope Slams (OR Med Ball Slams)

• 40 Double Unders (attempt 40 Double Unders or perform 160 Singles)

• 30 Sumo-Deadlift High-Pulls

• 20 Full Sit-Ups

• 10 Burpees

Walk ¼ Mile with Water for Recovery.

Cash Out:

Perform the following exercises for 1 set.

• 10 Down Dog - into Cobra

• 10 Worlds Greatest Stretches on Each Side

• 30 Hip Bridges

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by fractalmonster

Workout: Legs, Cardio, Core

Time: 60 minutes

Equipment Needed: Bench / Step and a Stopwatch

Warm Up: 5 - 10 minutes

Strength Circuit #1:

Complete 3 sets. Allow 1 - 2 minutes rest between sets.

• 30 seconds Lateral Lunges - left (stationary or stepping)

• 30 seconds Lateral Lunges - right (stationary or stepping)

• 30 seconds 1-Leg Reaches - left

• 30 seconds 1- Leg Reaches - right

• 30 seconds Suicide Push-Ups

• 1 - 2 minutes Rest

Strength Circuit #2:

Complete 2 - 3 sets. Allow 1 - 2 minutes rest between sets.

• 30 seconds Step-Ups - left

• 30 seconds Step-Ups - right

• 30 seconds Bench Crunches

• 30 seconds Plank

• 1 - 2 minutes Rest

Tabatas:

Perform 20 seconds of work and 10 seconds recovery for 4 minutes for each Tabata set.. Example: 20 seconds high knees, 10 seconds rest, 20 seconds flutter kicks, 10 seconds rest, REPEAT until you reach 4 minutes total.

• Tabata #1: High Knees and Big Flutter Kicks

• Tabata #2: V-Jumps and Tuck Jumps

Rest 1 - 3 minutes.

Core: 

Complete 2 sets. Allow 30 - 60 seconds rest between sets.

• 60 seconds Jackknives (switch legs after 30 seconds)

• 60 seconds Plank

• 30 seconds Quadruped (alternating)

• 30 seconds Opposite Arm - Opposite Leg

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by littlehenrabi from Getty Images

Workout: Cardio COMA!

Time: 45 minutes

Equipment Needed: Box/Bench and Medicine Ball or Weights

Warm Up: 5 - 10 minutes

3 Rounds for Time:

Perform 3 rounds in your best time possible. 

• 35 Sit-Ups (full)

• 35 Box Jumps

• 35 Battling Rope Slams OR Medicine Ball Slams OR Rows

• 35 Push-Ups with a Tuck Jup (between each push-up)

• 35 Overhead Walking Lunges

• ¼ mile Run

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by milan2099 from Getty Images Signature

Workout: So What If We’re Square?

Time: 45 - 60 minutes

Equipment Needed: A stopwatch and cones/markers

Warm Up: 5 - 10 minutes

Timed:

Complete as many cycles through as possible in 10 minutes.

• 10 Modified V-Ups

• 8 Floppy Burpees

• 6 Inchworms

1 - 3 minutes Rest

Squares:

Set up square with each side about 30 feet apart from each other.

Perform the following exercises around the ENTIRE square… BUT make sure to complete 5 sit-ups at EACH corner before moving on.

• Groucho ½ forward and ½ backwards

• Shuffle (½ face left and ½ face right)

• Grapevine (½ face left and ½ face right)

• Quick feet! (pretend you are on hot coals)

• Sprint

1 - 3 minutes Rest

• High Knees

• Butt Kicks

• Skipping with High Knees (bounding)

• Jog Backwards

• Bear Crawl

• Sprint

1 - 3 minutes Rest

Core: 

Complete 2 sets.

• 45 sec Plank

• 45 sec Alternating Quadruped

• 30 - 45 seconds of Reverse Crunches

• 30 - 45 seconds of Scissor Kicks

• 30 - 45 seconds of Spiderman Plank

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Zdyma4 from Getty Images

Workout: Winded

Time: 45-60 minutes

Equipment Needed: mat, bench or chair, weight, and stopwatch

Warm-up: 5 - 10 minutes 

Run:

Set up markers 100 feet apart from each other. Run down to one marker and then run backwards to the other cone. Continue for 4-5 minutes. 

Rest 3 - 4 minutes 

Perform the following 3 stations moving every 3 minutes to the next station. Perform each station 3 times. Rest 2 minutes between each completion of the 3 stations.

Station # 1: (3 minutes)

• 9 curb/bench jumps

• 9 bench dips

• 9 bench crunches

• 30 second recovery

Station #2: (3 minutes)

• 9 jump squats

• 9 tuck jumps (floor not standing)

• 9 deck squats (can modify with 5 inchworms)

• 30 second recover

Station #3: (3 minutes)

• 9 jump lunges

• 9 snow angels

• 9 bent over rows

• 30 second recovery

2 minutes rest and then repeat 2 more times

Then Complete 2 Sets: 

• 30 second plank

• 30 second cross-over mountain climbers

• 30 second plank

• 30 second recovery

Cool Down and Stretch: 5 - 10 minutes

Photo Credit: Canva by Boggy