Amazing Workout
4 min intervals - 6:10/30
Push ups
Explosive Star Jumps
Crab Toe Touch
Leg Lift/Butt Lift/ Star Crunch
Reptiles
Plough Leg Raises
Brilliant Workout
Part 1 – 8:10/20 – alternate these 2 exercises:
Skaters
Rolling Knee Tuck Push ups on Swiss ball
Part 2 – 8:10/20– alternate sides doing this exercise:
Side Plank Dip and Leg Raise – left
Side Plank Dip and Leg Raise – right
Charismatic Workout
1. 100 High Knees – skipping or other
2. 6 min intervals – 8:10/30
Ugi Burpees
Ugi Twist Tucks
Ugi Twist and Press
Toss and Catch Ugi
3. 100 High Knees – skipping or other
Devious Workout
1. 100 Mountain Climbers
2. 6 min intervals – 6:10/50
Ab Pulses on Swiss ball
Swiss ball Thigh and Fly
Back Lifts with Swiss ball Butt Squeeze
Hamstring Curls Swiss ball Roll unders
Passing Ball with Swiss ball
Plank
3. 100 Mountain Climbers
Excellent Workout
Amrap in 4 minutes of:
Santana Burpee with Side Elbow to Knee Crunch and Tuck Jump
Fantastic Workout
1. 40 Reptiles and 30 Sandbag Sit ups
2. 4 min intervals – 6:10/30
Sandbag Swing
½ Burpee and Clean and Press
Burpee with Grasshopper Push ups and Jumping Jack, alt sides
3. 40 Reptiles and 30 Sandbag Sit ups
Genius Workout
Part 1 - Amrap in 3 minutes of
Roll Back and up with Ugi, then Ugi Burpee = 1 rep
Part 2 - 5 min intervals – 6:10/40
Plank Walk Down to Push up
Skaters
Plank Knee Tucks and Reptiles
Jump Lunges
Russian Twist with Ugi or medicine ball
Ugi Plank Tap Downs
Hot Workout
8 min intervals - 12:10/30
Core slides
Sliding 2 way Lunge - left
Sliding 2 way Lunge – right
Push up with Side Arm Slide, alt sides
Alternating Slide Out
Bridge Alternating Leg Slide
Joy Workout
Part 1 - 4 min intervals - 8:15/15 – back to back Mountain Climbers and Crab Toe Touches
Part 2 - Do 20 Burpees with Lateral Jump and Side Lunge
Kaleidoscopic Workout
3 rounds of:
10 Breakdance Push ups
10 Oblique Knee Raises
10 Reverse Push ups
20 Squats with side leg lift
Love Workout
amrap in 4 minutes of:
10 Knee Hug Crunches and 10 Sandbag Swings
8:10/20 – alternate these 2 exercises:
Dynamic Push Ups
Dynamic Squats
Multifaceted Workout
40 High Knees
35 Mountain Climbers
30 Bicycles
25 Leg Lift/Butt Lift/ Star Crunch
20 Dynamic Squats
15 Push ups
10 Clean and Press Sandbag
5 Burpees
Nifty Workout
8 min intervals - 8:10/50
123 Push up
Box Jump Burpees
Step up Knee Up – left
Step Up Knee Up – right
Wall March
Ab Pulses with medicine ball
Lateral Side Lunges
One Leg Toe Touch
Opulence Workout
2 min intervals - 6:10/10 – alternate these 2 exercises – Tricep Leg Raise and Tablemakers
2 min intervals - 6:10/10 – alternate doing Jump Squats, Goblet Squats and Pulsing Squats
Posh Workout
Part 1 – 6:10/30
Sandbag Swings
Dive Bombers
Part 2 – 6:10/30
Around the World Squats
Suitcase Crunches
Quixotic Workout
8:10/30
Barrier Jumps
3 point Plank Jumps with Sandbag Clean and Press
Hop over Santana Burpees
Roll over Crunches
Amrap in 3 minutes:
Walk over Push up, 10 Mountain Climbers, roll back and 10 Reptiles is one rep.
Radiant Workout
Part 1 – 8:10/20
Woodchops – left
Wood chops – right
Part 2 – 8:10/20
Oblique Knee Raises on Dip station
Reverse Push ups
Spectacular Workout
Part 1 - amrap in 4 min
10 Crab Dancers, 10 3 way Plank Jumps, 10 Tricep Kick ups, 10 Pendulums = 1 round
Part 2 - amrap in 4 min
10 back bend Butt Squeeze with Swiss ball, roll over 10 Thigh and Fly = 1 round
Transcendent Workout
Do 3 rounds of the following:
Dive Bombers x 5
Rolling Jump Tuck x 10
Snowboarder x 20
Crab Toe Touch x 30
Ubiquitous Workout
8:10/20 – Do Burpees in each round
Wicked Workout
amrap in 8 minutes:
10 Breakdance Push ups
20 Knee Raises
20 Side to Side Squats
80 High Knees skipping
Victory Workout
Part 1 – 6:10/10 – do these 2 exercises back to back:
Toe Touch Crunches
Mountain Climbers
Part 2 - 100 High Knees
Part 3 – 6:10/10 – do these 2 exercises back to back:
Jump Squats
Crab Toe Touch
Xoxo Workout
9:10/50
One Arm Lift
Ugi Burpees
Woodchops with Ugi or medicine ball – right
Wood chops with Ugi or medicine ball - left
Roll Back and Up to Standing
Around the World Squats with sandbag
Get Ups
Clean and Press with sandbag
One Leg Toe Touch with Ugi
Yoda’s Workout
Part 1 – 8:10/20 – for each round do Jump Lunges
Part 2 – 8:10/20 – for each round do Superman Push ups
Zany Workout
Part 1 – 100 High Knees
Part 2 – intervals – 5:10/50
Roll back to Standing Burpee
Rolling Knee Tucks and Push Up on Swiss ball
Wall Reptiles
Kick over chair, alt sides
Swiss ball Thigh and Fly
Part 3 – 100 High Knees