1. Burpee Interval Workout
Directions: Complete the following circuit 4 times, resting 1 minute after the burpees in each round.
1. Pullups x as many reps as possible in 30 seconds
2. Jumping Jacks x 60 reps
3. Burpees x 20 reps
2. Jump Rope Interval Workout
Directions: Complete the following circuit 4 times, resting 1 minute after jumping rope in each round.
1. Mountain Climbers x 45 reps
2. Pushups x 20-30 reps
3. Front Plank x 1 min
4. Jump Rope x 1 min
3. Lower-Body Interval Workout
Directions: Complete the following circuit 4 times, resting 1 minute after the calf raises in each round.
1. Sprint x 30 sec.
2. Squat Jumps x 45 sec.
3. Lunges x 20 each leg
4. Calf Raises x 50 reps
"My Six favorite from Men's Journal except -- they're not just good for men. Anyone can do these." - Coach Kristin
4. Full-Body Circuit Blast
Directions: This workout can be done using an interval timer or scaled in reps. For time, do 50 seconds of work followed by 20 seconds of rest. If you prefer reps, aim for 8-12 reps for each move.
Run a half-mile run followed by a 1-minute plank to warm up. This workout can be done using an interval timer or scaled in reps. For time, do 50 seconds of work followed by 20 seconds of rest. If you prefer reps, aim for 8-12 reps for each move. That’s one round; do four rounds of each circuit, taking 25 to 50 seconds rest at the completion of each round.
Circuit 1:
1. Dumbbell Squat + Overhead Press
2. Dumbbell Renegade Row
3. Dumbbell Russian Twist
4. Burpees (no jump at the top)
Circuit 2:
1. Dumbbell Sumo Squat to Front Squat (hold dumbbells down for sumo, then swing them up into front loading position for front squat)
2. Kneeling Dumbbell Alternating Hammer Curls
3. Suitcase Crunch (extend legs and arms fully, then crunch back in)
4. Speed Skaters
5. Dumbbell Interval Workout
Directions: Do a half-mile run followed by a 1-minute plank to warm up. This workout can be done using an interval timer or scaled in reps. For time, do 50 seconds of work followed by 20 seconds of rest. If you prefer reps, aim for 8-12 reps for each move. That’s one round; do 4 rounds of each circuit, taking 25 to 50 seconds rest at the completion of each round.
Circuit 1:
1. Dumbbell Romanian Deadlift
2. Dumbbell Floor Press (arms at 45 degrees, hips elevated in a bridge)
3. Jack Knife Crunch
4. Full Burpee
Circuit 2:
1. Dumbbell Reverse Lunges
2. Dumbbell Tricep Floor Press (keep arms close to sides)
3. Cross-body Mountain Climbers
4, Jumping Jacks + High Knees Combo (3 jumping jacks followed by 10 high knees is 1 rep)
6. Plyo, Strength, and Core Interval Workout
Directions: Do 20 squat jumps and 50 bicycle crunches to warm up. Repeat the first circuit two times, then rest for two minutes. Repeat the second circuit three times, then rest for two minutes. Finish with one round of the final circuit.
Plyo:
1. Kettlebell Swings x 10-12 reps
2. Jump Lunge + Squat Jump Combo x 10 reps
3. Plank Shoulder Tap + Pushup + Cross Knee-Drive Combo x 10 reps
4. Lateral Jump + Burpee Combo (lateral jumps from left to right, followed by 1 full burpee) x 10 reps
Strength:
1. Decline Pushup (with feet on chair, stool, etc) x 10 reps
2. Resistance Band Pull-Apart x 20 reps
3. Dumbbell Kneeling Military Press x 10-15 reps each arm
4. Dumbbell Single-Arm Row x 10-12 each arm
Core:
1. Dumbbell Weighted Situps x 25 reps
2. Leg Lifts x 40 reps
3. Controlled Cross-body Mountain Climbers x 50 reps each leg
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