01 Anywhere Workout
Tabatta: 4 minute Intervals, 20 seconds on, 10 seconds rest.
Warm-up: Jump Rope with or without actual rope 3 minutes
Tabatta: Jumping Jacks – 20 Seconds
Rest 10 Seconds
Burpees – 20 Seconds
Repeat 4 x
Rest 1 minute
Tabatta: Skaters - 20 Seconds
Rest 10 Seconds
Squat Jacks – 20 Seconds
Repeat 4x
Rest 1 minute
Tabatta: Fast Feet, Uppercuts – 20 Seconds
Rest 10 Seconds
Speed Bag – 20 Seconds
Rest 10 Seconds
Repeat 4 x
Rest 1 minute
Tabatta: Push-ups 20 Seconds
Rest 10 Seconds
Russian Twists 20 Seconds
Rest 1 minute
Cool Down: Standing, alternating Toe Touches 30 Seconds
Right Back Lunge 30 Seconds
Left Back Lunge 30 Seconds
Right Side Lunge 30 Seconds
Left Side Lunge 30 Seconds
Static Squat With Arm Rolls Back 30 Seconds
02
Gym Equipment Needed: Mat, Weights 3-8 pounds.
Warm – UP 3 minutes, No Repeats
Goal is not to stop moving during this HITT Workout.
Jump With or Without a Rope 30 Seconds
Jumping Jacks 30 Seconds
Skiers (side to side jumps) 30 Seconds
Speed Bag 30 Seconds
Static Squat With Arm Rolls Back 30 Seconds
Resistance: Move through each exercise and repeat sequence 3x
Side Lunge With Hammer Curl Alternating Sides With Weight 3-8 pds 30 Seconds
Push-Ups 30 Seconds
Static Lunge With Tricep Kickback With Weight 3-8 pounds 30 Seconds
Cardio: Move through each exercise and repeat 3x
Skaters 30 Seconds
Pop Squats 30 Seconds
Core: Slow down and bring heartrate down, repeat the sequence 3x
Bicycles 30 Seconds
Lying Toe Touches 30 Seconds
Russian Twists 30 Seconds
Resistance: Move through each exercise and repeat the sequence 3x
Sumo Squat With WoodChop With Weight 3-8 pds 30 Seconds
Warrior 3 Pose With Low Row With Weight 3-8 pds 30 Seconds
Plank 30 Seconds
Cardio: Move through each exercise and repeat 3x
Ski Switches 30 Seconds
Tuck Jumps 30 Seconds
Core: Slow down and bring heartrate down, repeat sequence 3x
Crunch and Punch (jab, cross) 30 Seconds
Reverse Crunch 30 Seconds
Double Crunch (elbows to knees) 30 Seconds
03 Treadmill
Warm-Up 5 minutes slow jog
Increase Pace & Hold for 45 Seconds
Take Pace Back to a Walk 20 Seconds
Repeat 10x, Try to increase the pace each time.
Finish: Take Incline to 7.5-10 and Pace Between 3-4 and walk 15 minutes
04 Anywhere Workout
Warm-Up Run 10 minutes
1 minute Jump Rope
1 minute High Knees
1 minute Butt Kicks
1 minute Mountain Climbers
Do 10 Burpees
Rest 30 seconds between sets
Repeat 3-5x
05 At The Gym
1000 Meter Row
20 Squat Jumps
5 Burpees
10 Box Jumps
5 Burpees
20 Kettlebell Swings
5 Burpees
15 Push-Ups
Rest 30 Seconds
Repeat 3-5x
06 Anywhere Workout
1 minute Jump Rope With or Without a Rope
50 HIgh Knees
10 Push-ups
10 Burpees
50 Jumping Jacks
Rest 30 Seconds Between Sets
Repeat 3-5x
07 Anywhere Workout
20 Jacks
20 Squats
20 Mountain Climbers
20 Back Lunges (10 on each side)
20 Push-Ups
30 Seconds Rest Between Sets
Repeat 3-5x
08 Anywhere Workout
Warm-up Jump Rope 30 Seconds
Shadow Box 30 Seconds
Jump Rope 30 Seconds
Shadow Box 30 Seconds
Jump Rope 30 Seconds
Shadow Box 30 Seconds
Workout:
Bear Crawl 30 Seconds
5 Push-ups
Rest 45 Seconds
5 Burpees
Bear Crawl 30 Seconds
5 Push-ups
Rest 45 Seconds
5 Tuck Jumps
Bear Crawl 30 Seconds
5 Push-ups
Repeat Until Failure
Warm Up: Cat/Cow Stretch 30 Seconds
Alternating Side Planks 30 Seconds
Forearm Push-Ups 30 Seconds
Repeat 3x
Side to Side Jumps (Skiers) - 30 Seconds
Bent Over Row to Tricep Kickback 30 Seconds
Ball Slams 30 Seconds
Alternating Back Lunge With or Without Weights 30 Seconds
Repeat 3x
Rest 1 minute
Bear Crawl 30 Seconds
Spiderman (foot to hand in plank position, alternating sides) 30 Seconds
Low Squat, Bicep Curl With Weight 30 Seconds
Pop Squat With Band Just Above Knees 30 Seconds
Repeat 3 x
Rest 1 minute
Superman 30 Seconds
Plank 30 Seconds
Crunch & Punch 30 Seconds
V-Ups 30 Seconds
Repeat 3x
Rest 1 minute
Finish with Tabatta: 4 minute interval, 20 seconds on, 10 Seconds Off
Alternate: Burpee to Push-up 20 Seconds
Rest 10 Seconds
Althernating Front Kicks 20 Seconds
Repeat 4 x
Stretch
09
Gym Equipment Needed: weights, medicine ball, Band
50 Jacks
10 Burpees
20 Mountain Climbers
Rest 30 Seconds
50 Jacks
10 Pop Squats
20 Bicycles
Rest 30 Seconds
50 Jacks
10 Tuck Jumps
20 Crunches
Repeat 3-5x
10 Anywhere Workout
Warm-Up 5 Minute walk, jog, or jump rope
Tabatta: 4 minute Interval 20 Seconds on, 10 seconds off
Skiers 20 Seconds
Rest 10 Seconds
Running Man 20 Seconds
Repeat 4x alternating Exercises
1 minute break
Tabatta #2
Jab, Crosses From Static Squat 20 Seconds
Rest 10 Seconds
Shoot Hoops 20 Seconds
Repeat 4 x alternating exercises
1 minute break
Tabatta #4
Mountain Climbers 20 Seconds
Rest 10 Seconds
Squat Thrust 20 Seconds
Repeat 4x alternating exercises
Rest 1 minute
Tabatta #4
Butt Kickers 20 Seconds
Rest 10 Seconds
Long Jumps 20 Seconds
Repeat 4x alternating exercises
11 Anywhere Workout
60 Jacks
15 Pushups
30 Russian Twists
15 Burpees
50 Squats
50 Bycicle Crunches
Rest 30 Seconds
Repeat 3-5x
12 Anywhere Workout
13 Anywhere Workout
20 High Knees
10 Mountain Climbers
10 Plank Jacks
20 High Knees
10 Mountain Climbers
10 Plank Jacks
20 High Knees
10 Mountain Climbers
10 Plank Jacks
20 High Knees
10 Mountain Climbers
10 Plank Jacks
20 High Knees
10 Mountain Climbers
10 Plank Jacks
Rest 30 Seconds after Plank Jacks
Repeat 3-5x
14 Anywhere Workout
Core Blast
40 High Knees
12 Elbow to Knee Crunch (double crunch)
40 High Knees
12 Elbow to Knee Crunches
40 High Knees
12 Elbow to Knee Crunches
40 High Knees
12 Elbow to Knee Crunches
40 High Knees
12 Elbow to Knees Crunches
15 Anywhere Workout
Warm-Up Jog in Place 30 Seconds
High Knee March 30 Seconds
Hamstring Curl 30 Seconds
Toe Touches Alternating Legs 30 Seconds
Inch Worms 30 Seconds
Reverse Lunge to Front Kick Alternating Legs 30 Seconds
Butt Kicks 30 Seconds
Jumping Jacks 30 Seconds
Tabatta 4 minute interval, 20 seconds on, 10 seconds off
This time we are not alternating exercises.
HIgh Knees 20 Seconds
10 Second Rest
Mountain Climbers 20 Seconds
10 Second Rest
Narrow Squat, Wide Squat jumping or stationary 20 Seconds
10 Second Rest
Skaters 20 Seconds
10 Second Rest
Burpees 20 Seconds
10 Second Rest
Surrender Lunge
10 Second Rest
Speed Bag
10 Second Rest
Jump Forward, Back, Side to Side
Cool Down:
Inch Worm 30 Seconds
Standing Elbow to Opposite Knee 30 Seconds
Static Squat to Arm Rolls Back 30 Seconds