All Around Quick Work Out

50/10 X3 for 18 Rounds

1) Side to Side Plank Jump & L&R Spider Knee Plank Touch (Optional, hands on a Med Ball or Sand Bag)

2) Wide Leg 1/2 Burpee & Bentover Row using WOC (I’ll be using my Sand Bag)

3) Push-Up, 3 Low Jacks, Surfer Turn (Squatted 180 Turn) 

4) Round the Ball Abs: C-Sit position, Legs arch to the Lf of the ball and Rt of ball w/o touching the ground

5) Jump Squats

6) Squat & Side Leg Lifts (alting legs)

Push Your Self Work Out

50/10 X 3 for 12 Rounds

1) Single Leg Push-Up, Touch Under the Floating Toe – Alternate Legs

2) Burpees + Bonus Push-Up & Tuck Jump

3) Sandbag Swings both hands gripped (Or use Kettle Bells)

4) Side to Side Suicides (From INSANITY) aka Side Lunge Touch Downs

ABS 50/10 X3 for 9 Rounds (Or total of 21 Rounds)

1) Oblique Plank – Straight Leg Touch Overs (Tap top Toe forward and behind you) – Right Side

2) Straight Leg – Side Ab Touch: Legs at 45-90deprees, crunch up to RT foot, the LF foot)

3) Oblique Plank – Straight Leg Touch Overs (Tap top Toe forward and behind you) – LF Side.

Beefy Workout

Do the Reps OR 50/10 X 2 for 14 Rounds (easier)
1) 50 Reps: Jump Squat => Squat & Press WOC => Reptile Push Up (I’ll be using my sandbag)
2) 25 Reps: 2 In-out Jump Planks (out to Rt; out to Lt) => Stand up to Med Ball twist to the Rt
3) 25 Reps: 2 In-out Jump Planks (out to Rt; out to Lt) => Stand up to Med Ball twist to the Lt
4) 50 Reps: Side Lunge Press- right side using WOC (I’ll be pressing w/ my sandbag)
5) 50 Reps: Side Lunge Press- left side using WOC (I’ll be pressing w/ my sandbag)
6) 50 Reps: Narrow Diamond Dive Bombers (switch to wide grip when you burn out or do them from your knees)
7) 50 Reps Side to Side Plank Jumps, each side is rep (heels to butt checks)
ABS

50/10 X2

1) Bicycle Abs
2) Straight Leg Raises
3) Sand Bag Sit Ups: Lay down, knees bent, feet on floor. Arms straight out above head, pull into chest as you sit up, press and, back to chest on the down; repeat.

KITCHEN SINK WORKOUT

KITCHEN SINK WORKOUT

30/10 X 3 for 21 rounds.

1) One arm sand bag swing using Sand Bag or Kettle Bell (Alting arms)

2) Squat and Press Side Oblique Leg Lifts (LF/RT) Using WOC (I’ll be using Sand Bag)

3) Plank Press Up to “X” Jump (From P90X)

4) Pick Up Sand Bag To RT Shoulder => RT Leg Backward Lunge => Back RT Leg Kick forward (alting sides)

4) Alternating Abs: Right Arm Reach w/ Left Knee in / Alt Sides

5) Swinging Legs: Downward Dog stance, Swinging Rt Leg up&out to side bring Lf to Rt’s Orig placement…crazy legs back and forth.

6) Med Ball Twist: Squat touching ball to ground, Get up, twist turn lifting Ball straight up to RT (alting sides)

7) Side to Side Abs Med Ball: C-sit position, biking legs and side to side your ball from left to right, tapping the ground to tighten core.

Monkeying Around Work out

MONKEYING AROUND

50/10 X 3 for 12 Rounds

1) 10 High Knees & 10 Mountain Climbers

2) LEFT: With Sand Bag on your shoulders: 2 x Low Squats => RT Side Kick => LF turn to 2 X Lunge => Back Leg Up to a Knee Tuck

3) 2 x Monkey Push- Ups & 2 x Push Ups & Burpee Tuck Jump

4) RIGHT: With Sand Bag on your shoulders: 2 x Low Squats => LF Side Kick => RT turn to 2 X Lunge => Back Leg Up to a Knee Tuck

BONUS AB PLANK WORK

50/10 X 1 for 3 Rounds (Total of 15 Rounds)

1) Plank – Side to Side Hand Tap (Using Agility Ladder, Lf hand Taps Box to Lf, Rt hand Taps Box to Rt)

2) Plank – Side to Side Toe Tap

3) Plank – Opposite Hand Tap & Tap Away Legs; Alting opposites.

BODY WEIGHT WORK OUT-ish

BODY WEIGHT WORK OUT-ish

50/10 X 3 for 12 Rounds

1) Elevated Plank & Spider Knee Twist – Alting Legs

2) 2 x Commando Push-Ups (Knee Tuck to Press Up), Commando Roll & 10 Mountain Climbers

3) 1/2 Burpee & One Arm Upright Row – Alting Arms – Using WOC (I’ll be using my Sand Bag)

4) 10 x Low Squat Jacks (hands behind head) & 2 Wide Leg Star Push-Ups

ABS

50/10 X 2 for 6 Rounds (18 total)

1) Elbow To Floor Twist: Sit Up Hugging WOC down to one elbow side, alting– Using WOC (I’ll be using my Sandbag)

2) 1 x Tuck Ab & 1 Superman Reverse Crunch

3) V Lifts from laying down position

BUM

50/10 X 2 for 6 Rounds (24 Total)

1) Up & Under Pelvic Lift Plank – Alting Legs: RT up X5, LF up X5

2) RT Pissy Dogs: Table position => Knee Tuck => Kick side out

3) LF Pissy Dogs: Table position => Knee Tuck => Kick side out

Multi Muscle Group Moves

X3 @ 50/10 Reps (X6 if you dare)

1) (Drop it like its hot) – 1/2 Burpee, Clean & Press & Jump forward to 3 Med Ball Jump Squat => Jump back do over

2) Oblique Med Ball Throw (Rt side toe Squat => Lift to right up and high) & Oblique Jump (at the squat kick out Rt to a Lf side plank with hands on Med Ball => back to squat start and repeat)  – Using the Med Ball

3) Bag Shoulder Lift, Squat, Push-up & Tuck Jump – alternate shoulders each time

4) Oblique Med Ball Throw (Lt side toe Squat => Lift to right up and high) & Oblique Jump (at the squat kick out Lt to a Rt side plank with hands on Med Ball => back to squat start and repeat)  – Using the Med Ball

6 Rounds if you Dare

4 Rounds Goal (6 Rounds if you Dare)

• 10 Santana Push Up (Push up, side plank one arm straight up, 180 Tuck jump: repeat other arm)
• 10 3 Pike Plyo Tuck Jump (Super Low Squats)
• 30 Crab Toe Touches (Table position, Left hand up to Right Toe, repeat opposite) 
• 20 Low Jacks or Crab Jacks

Burpee Attacks + Bonus Wts

50/10 Intervals for 12 rounds or 3 X through 

1) Press-up + Burpee + Tuck Jump x2 & 10 x Straight Punches

2) Press-up + Burpee + Tuck Jump x2 & 10 x Hook Punches 

3) Press-up + Burpee + Tuck Jump x2 & 2 x Straight Punches + 2 x Hook Punches

4) 2 x Mid Abs + 2 x Toe Touch Abs (keeping legs up at 90 degrees throughout) 

Bonus X2 (10-15 reps each move)

1) Bentover Row & Deadlift -> Lf Leg Dead Lift -> Rt Leg Dead Lift – Using WOC (I'll be using my Sandbag) 

2) Shoulder Press & Twist  – Using WOC (I'll be using my Sandbag)

3) Lunge Lawnmower Start-Ups – Left Side - Using WOC (I'll be using my Sandbag)(turn your torso, other hand on hip for stability)

4) Lunge Lawnmower Start-Ups – Right Side - Using WOC (I'll be using my Sandbag)

5) Round the World – (Think Wt in each hand, straight arm mummy lift up and snow angel down, reverse) - Using WOC (I'll be using my Sandbag clean and rotate version)

Spring is in the Air: 6 Round Challenge

6 ROUNDS

• 10 Forward/Backward Squat Jump: forward + back =1 rep
• 10 Dragon Lunge Back (Squat, Twist Rt with WOC while kicking Lf leg back like a curtsey, alternate): Move slow, each side = 1 rep
• 10 Plank Side Toe Touch, Jump Up (kick Rt toe under and over to Lf hand): Alt Lf, jump, Rt, jump = 2 reps
• 10 Side Plank Leg Lift (each side)

Push Up Monsters

Negative Reps @ 10

1. Split Squat using WOC

2. Elevated Push Ups 

3. Low Jack Squats using WOC

4. Wide Grip Push up and star push up.

5. Side Jump Push Up Tuck Jump

300 Rep Challenge Workout + mini Abs

Pyramid Negative Reps @ 10 for a total of 300 Reps

1) Alternating hand sand bag swing using WOC (Kettle Bell or Sandbag) 

2) Shovel left using WOC (Kettle Bell or Sandbag) 

3) Shovel right using WOC (Kettle Bell or Sandbag) 

4) Clean and Press Left using WOC (Kettle Bell or Sandbag) 

5) Clean and Press Right using WOC (Kettle Bell or Sandbag) 

Ab Bonus: X2

10/50 intervals

1) Reptile PushUp

2) Mountain Climbers

3) Star Push Ups

Around the World Workout

30/10 Intervals 2X for 24 round and jump rope between each move.

1) FROG JUMPS & PRESS UPS

2) CLEAN & PRESS + SQUAT & PRESS

3) AROUND THE WORLD + SQUAT

4) SWITCH LUNGE & TWIST

5) ELEVATED PUSH UP

6) OBLIQUE & LEG LIFTS

BONUS AB/BACK/CHEST: 20/10 Intervals X 2 @ 18 Rounds

Ab Workout:

20/10 Interval @ 18 Rounds

1) Side Oblique Plank Drop -Left Side

2) Plank with Alternating Knee Tuck Left & Right

3) Side Oblique Plank Drop – Right Side

Back & Chest Weighted Workout: (go for 10+ Reps)

1) Shoulder Press

2) Bicep Curl

3) Upright Row

4) Tricep Kick Back/Dips

5) Hammer Curls

6) Flys

Well Rounded Sweat

8x

10 Jump Lunge Side Kick: 1-2-3 R-kick; 1-2-3- L-kick

10 Supergirl Push Ups

2minute Jump Rope Skips

10R/10L Love Bends with WOC

4 min monsters

4min active/40sec rest

Part 1: Wait for the first 40 seconds to count down and then go
20 Split Jumps with WOC
10 Staggered Push Ups or Walking Push Ups with the Agility Ladder
Part 2: 40 seconds
20 Squatted Rows
10 Plank Side Hops (Low Elbow Plank, Hop Left to Right)
Part 3: 40 seconds rest
20 Sandbag Squat Jumps
10 Dive Bombers