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CAMERA READY (Cardio | Core | Full Body)

    1. 5 minute run at a pace of your choice.

    2. 5 minute jump rope, 1 minute on, 1 minute off (rest) for a total of 5 minutes

    3. 15 Burpees

    1. Diamond Push Ups x 15 reps

    2. Chest Fly x 15 reps

    3. Bent Over Reverse Fly x 15 reps

    Rest 3 minutes

    Repeat 2-3x total

    1. Forward Jumping Squats x 12 reps

    2. Forward Walking Lunges x 20 reps (10 each leg)

    3. Side Step + Squat x 5 each leg

    Rest 1-2 minutes

    Repeat 2-3x Total

    1. Elbow to Knee, Elbow to Toe x 20 reps (10 each leg)

    2. Mt. Climbers x 40 reps (20 each leg)

    3. Side Crunches x 20 reps (10 each side)

    Rest 1 minute

    Repeat 3-4x total

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100 DEGREES (Cardio)

  • Run up a hill of your choosing 10x total. Rest for as long as you need to sprint with 100% effort each time.

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LIGHT WORK (Cardio)

  • Run for a total of 5 minutes at warm up speed

  • 3 sets x 25 reps (2 min rest between each set)

  • Run for a total of 5 minutes at 65-80% effort

  • 3 sets x 25 reps (2 min rest between each set)

  • Run for a total of 5 minutes at 65-80% effort

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ASS WHOOPIN (Cardio | Core | Full Body)

    1. Back Squat x 20 reps

    2. Jumping Jacks x 25 reps

    3. Burpees x 10 reps

    Rest 1-3 minutes

    Repeat 5x total

    1. Push Ups x 10 reps

    2. Alternating Lunge Jumps x 10 reps

    Rest 1 minute

    Repeat 3x total

  • 5, 50 Meter Sprints (rest enough time between your sprints to give each sprint 100% effort)

    1. Plank (30sec)

    2. Mt. Climbers x 40 reps (20 each leg)

    3. Plank (30sec)

    Rest 1 minute

    Repeat 3x total

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CIRCUIT ONE (Core | Cardio)

  • 12 minute run at a pace of your choosing

    1. Plank (30sec)

    2. Mt. Climbers x 40 reps

    3. Plank (30sec)

  • 12 minute run at a pace of your choosing

    1. Plank (30sec)

    2. Mt. Climbers x 40 reps

    3. Plank (30sec)

    Rest 1 minute

    Repeat 3x

Cardio workout by toni janae

TRACK STAR .01 (Cardio | Full Body)

  • 30 Minutes On The Treadmill

    Breakdown -

    5 minutes at warm up speed

    5 minutes at 70% effort

    10 minutes at 50% effort

    2 minutes at 80-90% effort

    2 minutes at 50% effort

    2 minutes at 80-90% effort

    2 minutes at 50% effort

    2 minutes at 80-90% effort

    (3-5 min rest, then start Pull Ups, see next movement below)

  • 4 sets x 8 reps (2 min rest)

  • 3 sets x 16 reps/8 each arm (1 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • 4 sets x 10 reps (1-2 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • 3 sets x 10-20 reps (30 sec rest)

    *The Shorter Rest Between Each Set Will Help Activate The Calf Muscles

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

Full Body Workout Art By Toni Janae

STATIC (Cardio | Core | Full Body)

  • Run on the treadmill for 10 minutes at 70% effort. (3-5 min rest, then start Core Circuit, see next movement below).

    1. Sit Ups x 10 reps

    2. Bicycle x 20 reps

    3. Toe Touches x 10 reps

    Rest 30 seconds

    4. Leg Raises x 10 reps

    5. Scissors x 20 reps

    6. V Ups x 10 reps

    Rest 30 seconds

    Repeat 3x total

  • 3-4 sets x AMRAP

    AMRAP* As many reps as possible.

  • 4 sets x 10-15 reps (1-2 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • 4 Sets x 10-15 reps (1-2 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • 4 sets x 10-15 reps (1-2 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • 4 sets x 10-15 reps (1-2 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • 4 sets x 15 reps (1 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • 3 sets x 10-15 reps (30 sec rest)

    Shorter rest between sets will help activate the calf muscles

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

Full body workout by toni janae

STICKY ICKY (Cardio | Core | Full Body)

  • Use the Elliptical for 5 minutes at 70% effort

  • 5 minute Jump Rope

    Breakdown -

    1 minute on

    1 minute off

    1 minute on

    1 minute off

    1 minute on

    1. Sit Ups x 10 reps

    2. Bicycle x 20 reps

    3. Toe Touches x 10 reps

    4. Leg Raises x 10 reps

    5. Scissors x 20 reps

    6. Reverse Crunches x 10 reps

    Rest 1 minute

    Repeat 3x total

  • 3-4 sets x 10 Reps (2 min rest)

  • 3-4 sets x 10 reps (2-3 min rest)

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • Superset 1/2

    3-4 sets x 8-10 reps/each leg (10-15 sec rest) then start, Bent Over Tricep Extension, see the next movement below.

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • Superset 2/2

    3-4 sets x 10 reps (2-3 min rest) then restart the Superset with Step Back Lunges, see above.

    Weight Recommendation* Light-Medium Weight Dumbbells

  • 3-4 sets x 10-20 reps (1-2 min rest)

    How To: Perform a RDL and immediately stand up bringing the dumbbells to your shoulders and perform an overhead press. Bring the dumbbells back down to your sides and perform an RDL, repeat this dual movement until 10-20 reps have been completed

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

  • 3-4 sets x 10-20 reps (30 sec rest)

    Shorter rest between sets will help activate the calf muscles

    Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.

Working Out at the Gym Today?

  • Cardio | Core | Full Body

  • Lower Body | No Jumping

  • Chest | Shoulders

  • Back | Biceps | Triceps

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