Previous Workouts

Workout #21: Keep That Butt Firm

Workout #21 Details:
Time: up to you
Equipment Used: mat
Routine:
40 Reps of each exercise:

Butt Kicks
Crossover Lunges
Side Dancer Leg Lift (20 each)
Walking Lunges
Side Plank with Outer Thigh Lift (20 each)
Bridge Lift Single Leg (20 each)
Side Plank with Inner Thigh Lift (20 each)
Side Donkey Kicks (20 each)
Printable Form of Workout #21

Workout #20: Keep The Flow

Workout #20 Details:
Time: 15 minutes
Equipment Used: timer, mat
Routine:
5 minutes of:
Hover Squat Jump
Side Kick (right then left)
Power-Up Burpee

5 minutes of:
Pike Push-Up
Sumo Squat Jump
Side Knee Lift (right then left)

5 minutes of:
4 Crab Kick-Ups
4 Bicycle Crunch
4 Tilt Crunch

Set your timer to 5 minutes and do as many rounds as possible for each group of exercises.
Printable Form of Workout #20

Workout #19: Ripped Abs with a Tight Butt

Workout #19 Details:
Time: 16 minutes
Equipment Used: timer, mat
Routine:
1. Knee Tuck with Straight Leg Donkey Kick
2. Sit-up with Bridge Life
3. Lunge Back and Kick Front (right)
4. Lunge Back and Kick Front (left)
5. Plank on elbows with Leg Lift (alternating)
6. Side Plank on elbow with Outer Thigh Raise (right)
7. Side Plank on elbow with Outer Thigh Raise (left)
8. Knee Tuck Jump
*Set timer to 16 rounds of 10 seconds(rest)/50 seconds(action)

Workout #18: Show Off Your Veins

Workout #18 Details:
Time: 12 minutes
Equipment Used: timer, pull-up bar, dip station
Routine:
1. Pull-Ups
2. Squats
3. Dips
4. One Leg Push Up
*Set your timer for 12 rounds for 30 seconds/30 seconds (no rests)
Preform each exercise as fast as can without sacrificing form.

Workout #17: Less Love Handles

Workout #17 Details:
Time: 15 minutes
Equipment Used: timer
Routine:
1. Hover Squat Jump with Side Knee Lift (alternating)
2. Frog Planks
3. Side Kick (right)
4. Side Kick (left)
5. Frog Burpees
*Set your timer for 15 rounds for 10 seconds(rest)/50 seconds(action)
Printable Form of Workout #17

Workout #16: Old Fashioned 300 Workout

Workout #16 Details:
Time: 25-30 minutes
Equipment Used: dumbbells, bench
Routine:
50 Front Lunge with Bicep Curl
50 Step Over Bench with Shoulder Press
50 Tight Leg Squat with Tricep Kick-Back
50 Bench Press with Butt Lift Crunch
50 Standing Back Row with Calf Raise
50 Standing Fly with Sumo Squat
300 Reps Total. Take small 10 second breaks if needed.
Printable Form of Workout #16

Workout #15: Six Pack Anyone?

Workout #15 Details:
Time: 21 minutes
Equipment Used: interval timer, mat
Routine:
1. Knee Tuck Jumps
2. Extended Plank
3. Pendulum Lunge
4. Knee Tuck Crunch
5. Knee Tucks
6. Ab Leg Cross
Set your interval timer to 18 rounds of 60 seconds(action)/10 seconds(rest)
Printable Form of Workout #15

Workout #14: Hallway Workout

Workout #14 Details:
Time: 30 minutes
Equipment Used: pull-up bar, mat
Routine:
25 Jump Pull-Ups
25 Long Jump Squats
25 Half Burpees
25 Ab Wipers
25 Push-Ups
25 Stiff Leg Dead Lifts
25 Toe Touch Crunch
25 Superbeans
Repeat this 2x’s total. It’s okay to take your time during the pull-ups and push-ups.
Printable Form of Workout #14

Workout #13: Emergency Workout

Workout #13 Details:
Time: 20 minutes
Equipment Used: interval timer, mat
Routine:
1. Tight Leg Squat with a Side Kick
2. Cross Body Mountain Climbers
3. Full Body Sit-Up
4. Double Lunge Jumps
5. Frog Burpees
Set timer to 4 rounds of 15 seconds(rest)/45 seconds(action). Do 4 sets(rounds) of each exercise then move on to the next.
Printable Form of Workout #13

Workout #12: Kettlebell Time

Workout #12 Details:
Time: 20 minutes
Equipment Used: kettle bell, mat
Routine:
40 Sumo Squat Swings
10 Windmills (5 each side)
40 Sumo Squat Swings
10 Windmills (5 each side)
10 Single Arm Curl with Lunge (alternating)
40 Hover Squat with Switch Arm Lift
10 Single Arm Curl with Lunge (alternating)
40 Hover Squat with Switch Arm Lift
50 Crunches
50 Ab Twists
25 Sit-Ups
Printable Form of Workout #12

Workout #11: One Leg Workout

Workout #11 Details:
Time: 20 minutes
Equipment Used: jump rope
Routine:
Jump Rope 20 right/20 left
One Leg Dead Lift 10 right/10 left
Jump Rope 20 right/20 left
One Leg Burpee 5 right/5 left
Jump Rope 20 right/20 left
One Leg Stiff Dead Lift 10 right/10 left
Jump Rope 20 right/20 left
Donkey Kicks 40 right/40 left
Jump Rope 20 right/20 left
One Leg Squat 5 right/5 left
Jump Rope 20 right/20 left
Repeat this 2x’s total
Printable Form of Workout #11

Workout #10: Star Circuit

Workout #10 Details:
Time: 30 minutes
Equipment Used: mat, ball
Routine:
20 Star Jumps
10 Ball Push-Ups
20 Lunge Jumps
20 Side Squat with Stiff Leg Dead Lift
1 minute Sprint
10 Ball Butt Squeeze
20 Sumo Squats with Tricep Press
20 Open and Close Crunch
30 Cross Body Mountain Climbers
1 minute Sprint
Repeat this 2x’s total
Printable Form of Workout #10

Workout #9: Right or Left

Workout #9 Details:
Time: 25 minutes
Equipment Used: mat
Routine:
Side Jump Lunge – 20 right, 20 left
Turkish Get-Up – 20 right, 20 left
Side Plank Dips – 20 right, 20 left
Single Leg Bridge – 20 right, 20 left
Side Crunch – 20 right, 20 left
Repeat this 2x’s total
Printable Form of Workout #9

Workout #8: I Love Evelyn Salt

Workout #8 Details:
Time: 30 minutes
Equipment Used: mat, pull-up bar
Routine:
20 Cross over lunges
10 Power-up burpees
20 Sit-up & punch
10 (each leg) Roundhouse kick
5 (each arm) One arm push-up
10 (each side) Side plank twist
20 Long jump squats
10 Hanging knee raises
Repeat this sequence 3x’s total.
Printable Form of Workout #8

Workout #7: Bring the Heat

Workout #7 Details:
Time: 20 minutes
Equipment Used: GYMBOSS Interval Timer, mat
Routine:
1. High Knees
2. Frog Push-ups
3. Twinkle Toes
4. Scorpion Push-ups
5. Sumo Jump Squats
6. Knee Tucks
7. One Leg Dead Lift with Jump (right)
8. One Leg Dead Lift with Jump (left)
9. Full Body Sit-ups
10. Burpees
*set your timer for 20 rounds of 15seconds(rest)/45seconds(action).
Repeat this sequence 2x’s total.
Printable Form of Workout #7

Workout #6: I Hate Mountain Climbers

Workout #6 Details:
Time: 15 minutes
Equipment Used: GYMBOSS Interval Timer
Routine:
Mountain climbers
Butt kicks
Mountain Climbers
Twinkle toes
Mountain Climbers
Speed Skaters
*set your timer for 15 rounds of 30seconds/30seconds (no rests). Do each exercise for 30 seconds and repeat the sequence 5 times.
Printable Form of Workout #6

Workout #5: Jack and Jill

Workout #5 Details:
Time: 15 minutes
Equipment Used: Mat
Routine:
100 Jumping Jacks
100 Ab Twists
100 Jumping Jacks
25 Butt Lift Crunch
25 Open Leg Crunch
100 Jumping Jacks
50 Bicycle Crunch
100 Jumping Jacks
25 Full Body Sit-Ups
25 Tilt Crunch
100 Jumping Jacks
Printable Form of Workout #5

Workout #4: Master Chief in Training

Workout #4 Details:
Time: 25 minutes
Equipment Used: GYMBOSS Interval Timer
Routine:
Front Kicks
Diver Push-ups
Side Kicks
Cross Body Mountain Climbers
Tight Leg Squat Jump
*set your timer to 10 seconds(rest) and 50 seconds(action) for 25 rounds…. remember to not sacrifice form for repetition.
Printable form of Workout #4

Workout #3: Keep It Short

Workout #3 Details:
Time: 30 minutes (if you do 4 rounds)
Equipment Used: mat
Routine:
10 one leg push-ups (alternating legs)
40 hip dip planks
20 lunge back & kick up (right leg)
20 lunge back & kick up (left leg)
20 bench hops
20 prisoner squat jumps
40 speed skaters
(repeat this 4 times) . . . . or do 2 rounds if your short on time.
Printable form of Workout #3

Workout #2: 300 Wall Ball Workout

Workout #2 Details:
Time: 15 minutes
Equipment used: 8 pound padded medicine ball, mat
Routine:
10 wall ball throws
10 half burpees on ball
10 ab twists with ball
(repeat this 10 times) . . . . ends up being a 300 wall ball workout.
Printable form of Workout #2

Workout #1: Simple Yet Hard

Workout #1 Details:
Time: 25 minutes
Equipment used: mat, pull-up bar
Routine:
10 push-ups
10 open & close crunch
10 knee tuck jumps
10 chin-ups
10 double lunge jumps
(repeat as many rounds of this within 25 minutes) . . . . I ended up doing 6 rounds.
Printable form of Workout #1