Weekly Workout Sample

“Tabata” :20 of work/:10 of rest: x6-8 sets each pairing

 

1. Squats/pushups

2. Alternating lunges/deadbugs

3. Deadlift jumps/plank hold

*rest 1 minute between pairings*

 

Instructions: do squats for :20, then rest for :10, then pushups for :20, then rest for :10.  Repeat this for desired sets before moving on to the next pairing. The idea is to complete the same number of reps  (or close to it) each set.  

 

Advanced option: add dumbbells to the squats.  Substitute jumping lunges for alternating lunges. Substitute a dumbbell deadlift for deadlift jumps.

A.  10 Rounds as fast as possible:

 5 squat jumps

 5 broad jumps

 

B.  Accumulate 3 minutes of an elbow plank hold (only count the time you are up in a plank hold, stop the clock when you come down)

 

Advanced option: 

Complete this before the above workout.

12-9-6-3-12

Db front squats

*12 reps, add weight, 9 reps, add weight, etc. Back to the original weight for 12 reps.  Make sure to rest sufficiently between sets. 

 

Increase plank hold to 5 minutes. 

Every 2 minutes: x6

Sets 1, 3, 5: 60 high knees, then max kneeling hip thrusts

Sets 2, 4, 6: 60 high knees, then max burpees

*rest 1 minute between sets*

 

*Set your timer for 2 minutes and complete 60 high knees, then for the remainder of the time you’re going to do as many kneeling hip thrusts as possible.  Rest 1 minute, then do the same thing with burpees.  Alternate between the two sets, always beginning with the 60 high knees. 

 

Advanced option:

Replace the high knees with a 200m run

Replace the kneeling hip thrusts with kettlebell or dumbbell swings

3-5 rounds:

5 pushups (use knees or a chair if need to)

10-20 plank spider hops

5-10 plank jumps

6-10 plank rows

:10-:30 high plank hold

*do all exercises back to back before your 1 minute rest*

 

Advanced option: 

Complete this before the above workout.

12-9-6-3-12

Db chest press

*12 reps, add weight, 9 reps, add weight, etc. Back to original weight for 12 reps.  Make sure to rest sufficiently between sets. 

 

Can add tempo pushup (:3 decent)

Can add db’s for the plank row

Warm up with a 5 minute easy jog or walk.

6-10 Rounds:

Run for 1 minute, walk for 1 minute

*These are meant to be challenging work periods, with the idea that you get to recover before you go hard again. 

 

Can be done at a track or park or just outside of your apartment.  If you have access to cardio equipment (treadmill, bike, rower, elliptical, etc) you can use those too.  

 

If running, bike, rower, etc.  is not possible do this instead:

 

20 minute Amrap (as many rounds as possible):

40 high knees

30 skater hops

20 toe taps

10 mt. climbers

*rest 1 minute between rounds*

Abs Around the World!

 

 3-5 rounds: :15 each exercise

Side plank crunch  (left side)

Side plank dips (left side)

Plank alternating legs

Side plank crunch (right side)

Side plank dips (right side)

Hollow body hold with legs in n’ out

*rest 1 minute between rounds*