Goal is to complete 4 FULL ROUNDS!
Try and beat your last time every go around.
Total Body Conditioning
Prisoner Squats x 30
REST 30 SECONDS
Push Up Variation x 30
REST 30 SECONDS
Reverse Lunge Variation x 30
REST 30 SECONDS
Mountain Climbers x 30
REPEAT 4 ROUNDS
Abannihilation
Weighted V-up 3 sets x 10-15 reps
REST 30 SECONDS
Side Plank hold 3 sets x 30 sec hold per set
REPEAT 4 ROUNDS
PERFORM AS MANY ROUNDS AS POSSIBLE IN 25 MINUTES.
REST AS NEEDED, BUT CHALLENGE YOURSELF!
15 JUMP SQUATS
20 BODY SQUATS
12 WALKING LUNGES (PER LEG)
12 KNEE UPS (PER LEG)
10 BURPEES
10 SQUAT PRESSES
12 STEP UPS (PER LEG)
COMPLETE AS MANY ROUNDS AS POSSIBLE WITHIN 30 MINUTES
15 DUMBBELL SQUAT TO PRESS
20 PLYO-LUNGES (OPTIONAL WEIGHT)
10 PRONE PLANK ROWS (EACH ARM)
10 PUSH-UPS
10 BURPEES
10 Prisoner Squats
10 Up Downs
10 Reverse Crunches
10 Lunges (per side)
10 Tricep Dips
10 Lying Leg Raises
10 Sumo Squats
10 Push Ups
10 Jack knives
10 Side Lunges (per side)
50 High knees
10 Crunches
10 Prisoner Squats
10 Incline Push Ups
10 Straight Leg Raises
10 Reverse Lunges (per side)
10 Inch Worms
10 Jack Knives
10 Sit to Stand Squats
10 Tricep Dips
50 High Knees
REPEAT BOTH CIRCUITS 3 TIMES TOTAL
20 Walking Lunges (each side)
10 Push Ups
10 Step Ups (Each side)
20 Squat to press
50 bicycles
REST 1 MINUTE
10 Burpees
15 Straight Leg Sit Ups
15 Reverse Lunges
50 High Knees
REST 1 MINUTE
PERFORM 5 MINUTES EACH, AS MANY REPS AS POSSIBLE!
REST ONLY BETWEEN EACH AMRAP GOAL IS TO GO FOR 2 ROUNDS!
LOWER BODY AMRAP: 5 Minutes
10 TUCK JUMPS
10 RUNNER STANCE HEEL TOUCHES
10 SIDE LUNGES (PER LEG)
ABDOMINAL AMRAP: 5 Minutes
10 IN AND OUTS
10 CB STRAIGHT LEG BICYCLES
10 SUPERMAN LIFTS
FINISH LINE AMRAP: 5 Minutes
10 PUSH UPS
10 PLANK TO PINK TOE TOUCHES
10 FROG STANCE JUMPS
Complete as many rounds as possible in 30 minutes !
15 Inchworms
15 curtsy lunges (Each side)
15 pushups
20 reverse crunches
20 jump squats
20 mountain climbers
50 bodyweight squats
50 crunches
Goal of this circuit is to complete more rounds each time than the last!
10 incline push ups
15 Sumo Squats
20 Up Downs
As many rounds as possible in 15 minutes
10 pause squats
15 good mornings
20 leg raises
As many rounds as possible in 15 minutes
The goal here is to just KEEP GOING until time runs out! Don’t stop!
There is NO REST between exercises!
25 Sumo Squats
20 Reverse Crunches
15 Plank Shoulder Taps
25 Jump Squats
20 Close Grip Push Ups
15 Oblique crunches (each side)
As many rounds as possible in 25 minutes!
High Knees x 30 Seconds
Butt Kickers x 30 Seconds
X 4 Rounds
Burpees x 30 Seconds
Pushups x 30 Seconds
X 4 Rounds
Planks x 30 Seconds
Bicycle Crunch x 30 Seconds
X 4 rounds
TIME – ACTIVITY
0:00-0:30 – HIGH KNEES
0:30-1:00 – REST
1:00-1:30 – BURPEES (TO GROUND)
1:30-2:00 – REST
2:00-2:30 – HIGH SKIPS
2:30-3:00 – REST
3:00-3:30 – JUMP SQUAT
3:30-4:00 – REST
4:00-4:30 – MOUNTAIN CLIMBERS
4:30-5:00 – REST
5:00-5:30 – JACK-KNIVES
5:30-6:00 – REST
6:00-6:30 – JUMP LUNGES
6:30-7:00 – REST
REPEAT 3 TIMES
Goal of this circuit is to complete more rounds each time than the last!
20 incline push ups
25 Sumo Squats
30 Up Downs
As many rounds as possible in 15 minutes
20 pause squats
25 good mornings
30 leg raises
As many rounds as possible in 15 minutes
The goal here is to just KEEP GOING until time runs out! Don’t stop!
There is NO REST between exercises!
35 Sumo Squats
30 Reverse Crunches
25 Plank Shoulder Taps
35 Jump Squats
30 Close Grip Push Ups
25 Oblique crunches (each side)
As many rounds as possible in 25 minutes!
FINISHER!!!
70 crunches
70 bodyweight squats
Take however long you need for the finisher, just FINISH! #norepleftbehind
The goal here is to just KEEP GOING until time runs out! Don’t stop!
There is NO REST between exercises!
30 Narrow Squats
25 Crunches
20 Plank Get Ups
30 Jump Squats
25 Wide Grip Push Ups
20 Oblique crunches (each side)
As many rounds as possible in 25 minutes!
FINISHER!!!
60 crunches
60 bodyweight squats
REPEAT BOTH CIRCUITS 3 TIMES TOTAL
20 Backward Lunges (each side)
10 Burpees
10 Step Ups (Each side)
20 Squat to press
50 Scissors
REST 1 MINUTE
10 Pushups
15 Straight Leg Sit Ups
15 Forward Lunges
50 Butt Kickers
REST 1 MINUTE
Goal is to complete 4 FULL ROUNDS!
Try and beat your last time every go around.
Total Body Conditioning
Prisoner Squats x 30
REST 30 SECONDS
Push Up Variation x 30
REST 30 SECONDS
Reverse Lunge Variation x 30
REST 30 SECONDS
Mountain Climbers x 30
REPEAT 4 ROUNDS
Abannihilation
Weighted V-up 3 sets x 10-15 reps
REST 30 SECONDS
Side Plank hold 3 sets x 30 sec hold per set
REPEAT 4 ROUNDS
PERFORM AS MANY ROUNDS AS POSSIBLE IN 25 MINUTES.
REST AS NEEDED, BUT CHALLENGE YOURSELF!
15 JUMP SQUATS
20 BODY SQUATS
12 WALKING LUNGES (PER LEG)
12 KNEE UPS (PER LEG)
10 BURPEES
10 SQUAT PRESSES
12 STEP UPS (PER LEG)
COMPLETE AS MANY ROUNDS AS POSSIBLE WITHIN 30 MINUTES
15 DUMBBELL SQUAT TO PRESS
20 PLYO-LUNGES (OPTIONAL WEIGHT)
10 PRONE PLANK ROWS (EACH ARM)
10 PUSH-UPS
10 BURPEES
10 Prisoner Squats
10 Up Downs
10 Reverse Crunches
10 Lunges (per side)
10 Tricep Dips
10 Lying Leg Raises
10 Sumo Squats
10 Push Ups
10 Jack knives
10 Side Lunges (per side)
50 High knees
10 Crunches
10 Prisoner Squats
10 Incline Push Ups
10 Straight Leg Raises
10 Reverse Lunges (per side)
10 Inch Worms
10 Jack Knives
10 Sit to Stand Squats
10 Tricep Dips
50 High Knees
REPEAT BOTH CIRCUITS 3 TIMES TOTAL
20 Walking Lunges (each side)
10 Push Ups
10 Step Ups (Each side)
20 Squat to press
50 bicycles
REST 1 MINUTE
10 Burpees
15 Straight Leg Sit Ups
15 Reverse Lunges
50 High Knees
REST 1 MINUTE
PERFORM 5 MINUTES EACH, AS MANY REPS AS POSSIBLE!
REST ONLY BETWEEN EACH AMRAP GOAL IS TO GO FOR 2 ROUNDS!
LOWER BODY AMRAP: 5 Minutes
10 TUCK JUMPS
10 RUNNER STANCE HEEL TOUCHES
10 SIDE LUNGES (PER LEG)
ABDOMINAL AMRAP: 5 Minutes
10 IN AND OUTS
10 CB STRAIGHT LEG BICYCLES
10 SUPERMAN LIFTS
FINISH LINE AMRAP: 5 Minutes
10 PUSH UPS
10 PLANK TO PINK TOE TOUCHES
10 FROG STANCE JUMPS
Complete as many rounds as possible in 30 minutes !
15 Inchworms
15 curtsy lunges (Each side)
15 pushups
20 reverse crunches
20 jump squats
20 mountain climbers
50 bodyweight squats
50 crunches
Goal of this circuit is to complete more rounds each time than the last!
10 incline push ups
15 Sumo Squats
20 Up Downs
As many rounds as possible in 15 minutes
10 pause squats
15 good mornings
20 leg raises
As many rounds as possible in 15 minutes
Goal of this circuit is to complete more rounds each time than the last!
15 push ups
20 Narrow Squats
25 Up Downs
As many rounds as possible in 15 minutes
15 Air squats
20 good mornings
25 leg raises
As many rounds as possible in 15 minutes
The goal here is to just KEEP GOING until time runs out! Don’t stop!
There is NO REST between exercises!
25 Sumo Squats
20 Reverse Crunches
15 Plank Shoulder Taps
25 Jump Squats
20 Close Grip Push Ups
15 Oblique crunches (each side)
As many rounds as possible in 25 minutes!
High Knees x 30 Seconds
Butt Kickers x 30 Seconds
X 4 Rounds
Burpees x 30 Seconds
Pushups x 30 Seconds
X 4 Rounds
Planks x 30 Seconds
Bicycle Crunch x 30 Seconds
X 4 rounds
TIME – ACTIVITY
0:00-0:30 – HIGH KNEES
0:30-1:00 – REST
1:00-1:30 – BURPEES (TO GROUND)
1:30-2:00 – REST
2:00-2:30 – HIGH SKIPS
2:30-3:00 – REST
3:00-3:30 – JUMP SQUAT
3:30-4:00 – REST
4:00-4:30 – MOUNTAIN CLIMBERS
4:30-5:00 – REST
5:00-5:30 – JACK-KNIVES
5:30-6:00 – REST
6:00-6:30 – JUMP LUNGES
6:30-7:00 – REST
REPEAT 3 TIMES
Goal of this circuit is to complete more rounds each time than the last!
20 incline push ups
25 Sumo Squats
30 Up Downs
As many rounds as possible in 15 minutes
20 pause squats
25 good mornings
30 leg raises
As many rounds as possible in 15 minutes
The goal here is to just KEEP GOING until time runs out! Don’t stop!
There is NO REST between exercises!
35 Sumo Squats
30 Reverse Crunches
25 Plank Shoulder Taps
35 Jump Squats
30 Close Grip Push Ups
25 Oblique crunches (each side)
As many rounds as possible in 25 minutes!
FINISHER!!!
70 crunches
70 bodyweight squats
Take however long you need for the finisher, just FINISH! #norepleftbehind
The goal here is to just KEEP GOING until time runs out! Don’t stop!
There is NO REST between exercises!
30 Narrow Squats
25 Crunches
20 Plank Get Ups
30 Jump Squats
25 Wide Grip Push Ups
20 Oblique crunches (each side)
As many rounds as possible in 25 minutes!
FINISHER!!!
60 crunches
60 bodyweight squats
REPEAT BOTH CIRCUITS 3 TIMES TOTAL
20 Backward Lunges (each side)
10 Burpees
10 Step Ups (Each side)
20 Squat to press
50 Scissors
REST 1 MINUTE
10 Pushups
15 Straight Leg Sit Ups
15 Forward Lunges
50 Butt Kickers
REST 1 MINUTE