On the Go Workouts

Workout 1: Pyramids

Warm-up jog for 15 minutes

Pyramid:
20 jacks, 15 push-ups
20 jacks, 14 push-ups
20 jacks, 13 push-ups… and so on until you get to 1… lots of push-ups…start on your feet and when you are exhausted, go to your knees

Jog 10-15 minutes

20 squats
30 bicycles
20 walking lunges
20 tricep dips

5-10 minute walking cool-down

Stretch

Workout 2: Anywhere Workout

Run for 10 minutes

100 jumping jacks
100 jump rope (with or without)
20 push ups
50 crunches
20 tricep dips
15 burpees (email me if you want me to explain)

REPEAT 3 times

Abs:
30 Bicycles
30 second plank
50 crunches
30 second plank
30 Bicycles

Stretch

Workout 3: Ass Kicker

Jog 10 minutes to warm-up

Go at your own pace…should take you 30 minutes to complete these and you will be beat:

100 jumping jacks
50 squats (use 10 lb weights)
50 push-ups (modify when you get tired)
fast paced run for 4 minutes
50 tricep dips
40 burpees
100 ab scissors (on your forearms and cross your legs, working your stomach)
50 inner thigh squats/pliets
3 minutes jump rope
25 squat jumps
100 crunches coming up and half way down

Stretch

REPEAT Workouts 1-2 times throughout week…

Workout 4: Inside and Outside

Outside
10 minute jog
20 high knees
50 jacks
25 lunges one side/switch
plank hold for 1 minute

REPEAT the whole thing, including jog

Inside chair or Outside bench
25 Chair Dips
25 knee push-ups
30 second plank

REPEAT

50 Chair jacks (arms on chair in plank and jack out your feet)
25 Road Runner
50 scissors (on forearms, on back, cross your feet working your abs)

REPEAT

50 Jacks
25 knee push-ups
15 burpees
50 crunches

REPEAT

STRETCH…

Workout 5: Anywhere Workout

RPE: Rate of Perceived Exertion (you should feel between a 5-9 while working out, 5 being able to talk comfortably; 9 being unable to carry a conversation and talk)

Cardio & Strength:

REPEAT BELOW 2-3 times

Run OR walk for 10 minutes (warm up RPE 5-6, when repeating RPE 6-8)

RPE 7-9 for all below exercises

100 jumping jacks
100 jump rope (with or without)
20 push-ups (regular or on knees)
50 crunches
20 tricep dips
15 burpees

So how do you do a burpee? The basic version is a six count move. Begin in the standing position, then:

1. Sit into a squat.

2. Kick your feet behind you so you’re in a push-up position.

3. Lower your chest to the ground.

4. Press back up to complete the push up.

5. Pull your feet back in so you’re in squat position.

6. Jump up in the air while clapping overhead.

Abs:

REPEAT BELOW 2-3 times

RPE 5-8 for all below exercises

30 Bicycles

1. Lie face up on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
3. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a ‘pedaling’ motion for 30 reps.

30-60 second plank

1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
5. Hold for 30 to 60 seconds, lower.