Advanced

Workout #1
warm up with 10min of walking, light jog, heavy house work like vacuuming, wrestling with kids, zumba video, you get the idea get your heart rate up a bit and get warm.
Then:
2 x 8 shoulder opener, with belt, ski pole, yoga strap, jump rope, towel
2 x 5 push up
3 x 5 air squats
Then:
60 sec jog in place, lifting your knees as high as you can
30 sec easy jog in place, no additional rest
x 5 rounds
Then:
10x sit up
10x leg raise lower
10x Windshield wiper (10 per side)
rest 30 secs
5 rounds
Then:
10x Burpee
10x Body Rows (tree branch or play ground equipment) or Bent Over Row (if you are stuck indoors, fill a back pack with weight, or two water bottles/gallon jugs) and do a bent over row, you can you tube form on this.
10x Split jump
minimal rest
5 rounds
Cool Down – with some light mobility

Workout #2
warm up with 10min of walking, light jog, heavy house work like vacuuming, wrestling with kids, zumba video, you get the idea get your heart rate up a bit and get warm.
Then:
2 x 8 shoulder opener, with belt, ski pole, yoga strap, jump rope, towel
2 x 5 push up
3 x 5 air squats
Then:
For time:
20x Jumping Jack
20sec plank
20x Air Squat
20 sec plank
20x Mtn climber per leg
20 sec plank
20x Lunges in place – 10 per leg
20 sec plank
20x Side plank with a hip lower and lift (that’s what you are counting 5 per side)
20 sec plank
20x Squat Jumps
20 sec plank
20x Burpees
3:00min rest
4 times through all
Cool Down – with some light mobility

Workout #3
warm up with 10min of walking, light jog, heavy house work like vacuuming, wrestling with kids, zumba video, you get the idea get your heart rate up a bit and get warm.
Then:
2 x 8 shoulder opener, with belt, ski pole, yoga strap, jump rope, towel
2 x 5 push up
3 x 5 air squats
Then:
6x 30 sec Push ups/30sec plank – 6 min total
2:00 rest
6x 30sec Air Squat/ 30 sec hold in the bottom of the squat -6 min total
2:00 rest
6x 30 sec Sit Up/30 sec with straight leg elevate 6” off the floor -6 min total
2:00 rest
6x 30sec Windshield Wiper/30sec Flutter kick – 6min total
2:00 rest
6x 30sec Lunges in place/30sec “rest” jog in place -6 min total
2:00 rest
6x 30sec Bicycles on floor on back/ 30sec Mountain Climbers -6 min total
Cool Down – with some light mobility

Workout #4
warm up with 10min of walking, light jog, heavy house work like vacuuming, wrestling with kids, zumba video, you get the idea get your heart rate up a bit and get warm.
Then:
2 x 8 shoulder opener, with belt, ski pole, yoga strap, jump rope, towel
2 x 5 push up
3 x 5 air squats
3 x 10 lunges in place
3 x 5 squat jumps
Then: Limited rest only to complete if form is lost
10x Split jump (total jumps) + 20 sec squat hold
20x Split jump + 30 sec squat hold
30x Split jump + 40 sec squat hold
40x Split jump + 50 sec squat hold
50x Split jump + 60 sec squat hold
Rest 3:00 min
Then: Limited rest only to complete if form is lost
60 sec sit up
60 sec mtn climber
60 sec flutter kick
60 sec windshield wiper
60 sec plank – one foot elevated for 30 secs switch foot
60 sec side plank(30 sec per side)
60 sec rest
3 rounds

Workout #5
warm up with 10min of walking, light jog, heavy house work like vacuuming, wrestling with kids, zumba video, you get the idea get your heart rate up a bit and get warm.
Then:
2 x 8 shoulder opener, with belt, ski pole, yoga strap, jump rope, towel
2 x 5 push up, counter top, knees or toes.
3 x 5 air squats or sit to stands – imagine that wall is in front of you
Good old basics – “Meat and Potatoes Workout”
Complete this for time, all the Sit ups must be completed before moving on to the Lunges and so forth
100x Sit ups
100x Lunges
100x Push Ups
100x Squats
and if you have a tree branch or playground equipment something to pull on
100x Body Rows (if you are stuck indoors, fill a back pack with weight, or two water bottles/gallon jugs) and do a bent over row, you can you tube form on this.
Cool Down with mobility work

Workout #6
warm up with 10min of walking, light jog, heavy house work like vacuuming, wrestling with kids, zumba video, you get the idea get your heart rate up a bit and get warm.
Then:
2 x 8 shoulder opener, with belt, ski pole, yoga strap, jump rope, towel
2 x 5 push up, counter top, knees or toes.
3 x 5 air squats
Then: For time, minimal rest only if form loss occurs.
30x Bird Dog Two point balance hands and knees
30x Air Squat
30x Push up
30x Mtn Climber (60/30 per leg)
30x Split Squat 10 per leg – foot on couch or bench
30x Bicycles
30x Body Row (tree or playground equipment) or Bent Over Row (water bottles/weighted pack)
30x Windshield Wiper – 15 per side
30x Lunge in place – 15 per side.
30x Plank Shoulder touch – total count
30x SLSLDL 15x per leg does not need to be weighted, work on balance
x 3
Cool down with light mobility work

Workout #7
warm up with 10min of walking, light jog, heavy house work like vacuuming, wrestling with kids, zumba video, you get the idea get your heart rate up a bit and get warm.
Then:
2 x 8 shoulder opener, with belt, ski pole, yoga strap, jump rope, towel
2 x 5 push up, counter top, knees or toes.
3 x 5 air squats or sit to stands – imagine that wall is in front of you
Then:
6x 30 sec side plank (30 sec per side alternate sides)/ 30 sec rest
6x 30sec burpee/ 30 sec rest
6x 30sec high knee jog in place/ 30 sec rest
6x 30sec feet to hands laying on the floor/ 30 sec rest
6x 30sec frog hop in place/ 30 sec rest
6x 30sec mountain climber/ 30 sec rest
6x 30 body row or bent over row/ 30 sec rest
Cool down with light mobility work

Workout #8
warm up with 10min of walking, light jog, heavy house work like vacuuming, wrestling with kids, zumba video, you get the idea get your heart rate up a bit and get warm.
Then:
2 x 8 shoulder opener, with belt, ski pole, yoga strap, jump rope, towel
2 x 5 push up, counter top, knees or toes.
3 x 5 air squats or sit to stands – imagine that wall is in front of you
Then: rest as necessary
1x push up, 10x mtn climber (5 per leg)
2x push up, 20x mtn climber (10 per leg)
3x push up, 30x mtn climber
4x push up, 40x mtn climber
5x push up, 50x mtn climber
6x push up, 60x mtn climber
7x push up, 70x mtn climber
8x push up, 80x mtn climber
Then: No rest
1 – 10 – 1 squat ladder – hold 15 secs after each set at the bottom of the squat.
It will look like this
1 squats + 15 sec squat hold
2 squats + 15 sec squat hold
3 squats + 15 sec squat hold all the way to 10 then back down to 1
If you have a partner you can alternating squatting and holding for fun.
Then:
3 min rest
Finish with: 8x 20 secs fluter kicks/10 sec rest
Cool Down with light mobility work

Intermediate
Workout #1
warm up with 10min of walking, light jog, heavy house work like vacuuming, wrestling with kids, zumba video, you get the idea get your heart rate up a bit and get warm.
Then:
2 x 8 shoulder opener, with belt, ski pole, yoga strap, jump rope, towel
2 x 5 push up, knees or toes.
3 x 5 air squats
Then:
30 sec jog in place, lifting your knees as high as you can
30 sec easy jog in place
30 sec rest
x 4 rounds
Then
10 x sit up
10 x leg raise lower
10x Windshield wiper (10 per side)
rest 60 secs
4 rounds
Then:
8x push ups
10x door frame body row – grab door frame with hands pull and release body toward and away to make a body row movement (OR) fill a back pack with weight, or two water bottles/gallon jugs and do a bent over row, you can you tube form on this.
10x Split jump
minimal rest
5 rounds
Cool Down – with some light mobility

Workout #2
warm up with 10min of walking, light jog, heavy house work like vacuuming, wrestling with kids, zumba video, you get the idea get your heart rate up a bit and get warm.
Then:
2 x 8 shoulder opener, with belt, ski pole, yoga strap, jump rope, towel
2 x 5 push up, knees or toes.
3 x 5 air squats
Then:
20x Jumping Jack
20x Air Squat
20x Mtn climber per leg
20x Lunges in place – 5 per leg
20x Side Blank with a hip lower and lift (that’s what you are counting 5 per side)
20x Squat Jumps
20x Burpees
3 times through all – rest as necessary
Cool Down – with some light mobility
Workout #3
warm up with 10min of walking, light jog, heavy house work like vacuuming, wrestling with kids, zumba video, you get the idea get your heart rate up a bit and get warm.
Then:
2 x 8 shoulder opener, with belt, ski pole, yoga strap, jump rope, towel
2 x 5 push up, knees or toes.
3 x 5 air squats
Then:
4x 30 sec Push ups/30sec plank – 4 min total
1:00 rest
4x 30sec Air Squat/ 30 sec hold in the bottom of the squat -4 min total
1:00 rest
4x 30 sec Sit Up/30 sec with straight leg elevate 6” off the floor -4 min total
1:00 rest
4x 30sec Windshield Wiper/30sec Flutter kick -4 min total
1:00 rest
4x 30sec Lunges in place/30sec “rest” jog in place -4 min total
1:00 rest
4x 30sec Bicycles on floor on back/ 30sec Mountain Climbers -4 min total
Cool Down – with some light mobility

Workout #4
warm up with 10min of walking, light jog, heavy house work like vacuuming, wrestling with kids, zumba video, you get the idea get your heart rate up a bit and get warm.
Then:
2 x 8 shoulder opener, with belt, ski pole, yoga strap, jump rope, towel
2 x 5 push up, knees or toes.
3 x 5 air squats
Then:
10x Lunge in place (total lunges 5 per leg) + 20 sec squat hold
30 sec rest
20x Lunge in place (10 per leg) + 30 sec squat hold
30 sec rest
30x Lunge in place (15 per leg)+ 40 sec squat hold
30 sec rest
40x Lunge in place (20 per leg)+ 50 sec squat hold
30 sec rest
50x Lunge in place (25 per leg)+ 60 sec squat hold
3:00min
Then:
60 sec sit up
30 sec rest
60 sec mtn climber
30 sec rest
60 sec flutter kick
30 sec rest
60 sec Kayaker (russian twist)
30 sec rest
60 sec plank
30 sec rest
60 sec side plank(30 sec per side)
60 sec rest
2 rounds

Workout #5
warm up with 10min of walking, light jog, heavy house work like vacuuming, wrestling with kids, zumba video, you get the idea get your heart rate up a bit and get warm.
Then:
2 x 8 shoulder opener, with belt, ski pole, yoga strap, jump rope, towel
2 x 5 push up
3 x 5 air squats
Good old basics – “Meat and Potatoes Workout”
These can be broken up in sets of 5 or 10, mixed together, e.g. 10 sit ups 10 lunges 10 push ups 10 squats. You can do all 50 at one or any random combination you’d like.
Rest As Necessary.
100x Sit ups
100x Lunges
100x Push Ups
100x Squats
and if you have a tree branch or playground equipment something to pull on
100x Body Rows (if you are stuck indoors, fill a back pack with weight, or two water bottles/gallon jugs) and do a bent over row, you can you tube form on this.
Cool Down with mobility work

Workout #6
warm up with 10min of walking, light jog, heavy house work like vacuuming, wrestling with kids, zumba video, you get the idea get your heart rate up a bit and get warm.
Then:
2 x 8 shoulder opener, with belt, ski pole, yoga strap, jump rope, towel
2 x 5 push up, counter top, knees or toes.
3 x 5 air squats
Then: Rest as necessary
20x Bird Dog Two point balance hands and knees
20x Air Squat
20x Push up
20x Mtn Climber (40/20 per leg)
20x Split Squat 10 per leg – foot on couch or bench
20x Bicycles
20x Door Frame Row or Bent Over Row (water bottles)
20x Windshield Wiper – 10 per side
20x Lunge in place – 10 per side.
20x Plank Shoulder touch – total count
20x SLSLDL 10x per leg does not need to be weighted, work on balance
x 2
Cool down with light mobility work

Workout #7
warm up with 10min of walking, light jog, heavy house work like vacuuming, wrestling with kids, zumba video, you get the idea get your heart rate up a bit and get warm.
Then:
2 x 8 shoulder opener, with belt, ski pole, yoga strap, jump rope, towel
2 x 5 push up, counter top, knees or toes.
3 x 5 air squats or sit to stands – imagine that wall is in front of you
Then:
4x 30 sec side plank (30 sec per side alternate sides)/ 30 sec rest – 4 min total
1:00 min rest
4x 30sec burpee/ 30 sec rest – 4 min total
1 min rest
4x 30sec high knee jog in place/ 30 sec rest – 4 min total
1 min rest
4x 30sec feet to hands laying on the floor/ 30 sec rest – 4 min total
1 min rest
4x 30sec frog hop in place/ 30 sec rest – 4 min total
1 min rest
4x 30sec mountain climber/ 30 sec rest – 4 min total
1 min rest
4x 30 body row or bent over row/ 30 sec rest – 4 min total
1 min
Cool down with light mobility work

Workout #8
warm up with 10min of walking, light jog, heavy house work like vacuuming, wrestling with kids, zumba video, you get the idea get your heart rate up a bit and get warm.
Then:
2 x 8 shoulder opener, with belt, ski pole, yoga strap, jump rope, towel
2 x 5 push up, counter top, knees or toes.
3 x 5 air squats or sit to stands – imagine that wall is in front of you
Then: rest as necessary
Then: rest as necessary
1x push up, 10x mtn climber (5 per leg)
2x push up, 20x mtn climber (10 per leg)
3x push up, 30x mtn climber
4x push up, 40x mtn climber
5x push up, 50x mtn climber
6x push up, 60x mtn climber
7x push up, 70x mtn climber
8x push up, 80x mtn climber
Then: No rest
1 – 10 squat ladder – hold 15 secs after each set at the bottom of the squat.
It will look like this
1 squats + 15 sec squat hold
2 squats + 15 sec squat hold
3 squats + 15 sec squat hold all the way to 10.
If you have a partner you can alternating squatting and holding for fun.
Then:
3 min rest
Finish with: 8x 20 secs fluter kicks/10 sec rest
Cool Down with light mobility work