Written Workouts
Week of JANUARY 7
Written Workout #1 (MK)
Warm-up: Power walk or jog for five minutes, increasing intensity every 60 seconds.
- 50 total mountain climbers
- 40 total swimmers
- 30 total jack knife crunches
- 20 squat jacks
- 10 full sit-ups
- 5 full burpees w/push-up
- 30 seconds rest & hydrate
Perform 5 times total
Written Workout #2 (ME)
Warm-Up: 1 minute per move
- Jog in Place
- Squats
- Standing Mountain Climbers
- Modified Jumping Jacks
Repeat 3x:
- 1 Minute Fanny Kicks
- 20 Pushups
- 30 Second Plank
- 20 Sit-Ups
- 1 Minute Fanny Kicks
- 10 Burpees
- 15 Tricep Dips
- 30 Second Plank
- 10 Plie Cross Punches
- 1 Minute High Knees
Week of JANUARY 1
Cardio & AMRAP (MK)
WARM-UP
Power walk or jog for five minutes, increasing intensity every 60 seconds.
AMRAP 1 (3 moves | 10 reps | as many rounds as possible | 5:00 total)
- 10 squats or squat hops
- 10 push-ups
- 10 situps
Power walk or jog for five minutes, increasing intensity every 60 seconds – max intensity for the final 30 seconds
AMRAP 2 (3 moves | 20 reps | as many rounds as possible | 5:00 total)
- 20 star jumps
- 20 tricep dips
- 20 ttl flutter kicks
Power walk or jog for five minutes, increasing intensity every 60 seconds – max intensity for the final 30 seconds
AMRAP 3 (3 moves | 30 reps | as many rounds as possible | 5:00 total)
- 30 ttl lunge hops
- 30 ttl alternating swimmers
- 30 ttl plank shoulder taps
Power walk or jog for five minutes, increasing intensity every 60 seconds – max intensity for the final 30 seconds
AMRAP FINISHER (9 moves | 10 reps | as many rounds as possible | 5:00 total)
- 10 ttl lunge hops
- 10 ttl alternating swimmers
- 10 ttl plank shoulder taps
- 10 star jumps
- 10 tricep dips
- 10 ttl flutter kicks
- 10 squats or squat jumps
- 10 push-ups
- 10 situps
Stretch.
CARDIO & CORE WORKOUT (ME)
Warm-up: 3 min slow jog
Cardio 1
- Sprinters- 1 min
- Mountain Climbers- 1 min
- Fanny Kicks- 1 min
- Mountain Climbers- 45 sec
- Speed Skaters- 1 min
- Mountain Climbers- 30 sec
Core
- Sit-ups- 1 min
- Monkeys-1 min
- Jack Knife Crunches- 1 min
- Monkeys- 45 sec
- Bicycles- 1 min
- Monkeys- 30 sec
Cardio
- Star Jumps-1 min
- Pendulum Hops-1 min
- Cross Country Skiing-1 min
- Pendulum Hops-45 sec
- Burpees-1 min
- Pendulum Hops-30 sec
Core
- Butterfly Sit-Ups-1 min
- Plank Pulses-1 min
- Hip Bridges-1 min
- Plank Pulses-45 sec
- V-Sit Pulses-1 min
- Plank Pulses-30 sec
Week of december 25
TABATA WITH REPS & SETS (MK)
WARM-UP
Power walk or jog for three minutes, increasing intensity every 45 seconds.
TABATA 1 (2 moves alternating | 20 sec work | 10 sec rest | 8 rounds | 4:00 total)
- Mountain Climbers
- Swimmers
SET 1 (3x total)
- 10 push-ups
- 10 tricep dips
- 10 total plank shoulder taps
TABATA 2
- Arm circles
- Chest to ground burpees
SET 2 (3x total)
- 10 good mornings
- 10 glute bridges
- 10 total alternating reverse lunges
TABATA 3
- Squat hops
- Froggers
SET 3 (3x total)
- 20 total deadbugs
- 20 total bicycles
- 10 leg raises to toe reaches
TABATA FINISHER
- Full burpees
- Sprinters
TABATA CIRCUITS (ME)
Warm-Up:
45 seconds each move
- Pendulum Hops
- Squats
- Fast Feet
- Walking Lunges
7 Tabata Circuits
20 seconds on, 10 seconds rest, 8 times, alternate between the 2 moves. Rest 1 minute before moving on to next Tabata.
- High Knees/Pushups
- Star Jumps/Tricep Dips
- Jump Squats/Plank Shoulder Taps
- Skaters/Superman
- Mountain Climbers/Fanny Kicks
- Inchworms/Fast Feet
- Burpees/Jump Rope
Week of december 18
12 Days of Christmas Workout (MK)
WARM-UP
Power walk or jog for three minutes, increasing intensity every 45 seconds.
BODYWEIGHT EXERCISES
- Exercise 1 – 1:00 speed skaters
- Exercise 2 – 2 total shoot throughs
- Exercise 3 – 3 sit-ups
- Exercise 4 – 4 total alternating reverse lunges
- Exercise 5 – 5 tricep push-ups
- Exercise 6 – 6 elbow plank to pike
- Exercise 7 – 7 tuck jumps (squat to alternating knee drive)
- Exercise 8 – 8 plank jacks
- Exercise 9 – 9 squat hops
- Exercise 10 – 10 total up/down plank
- Exercise 11 – 11 star jumps
- Exercise 12 – 12 burpees
- Round 1: Exercise 1
- Round 2: Exercise 2 + Exercise 1
- Round 3: Exercise 3 + Exercise 2 + Exercise 1
- Round 4: Exercise 4 + Exercise 3 + Exercise 2 + Exercise 1
…Repeat pattern until you reach Exercise 12
Written #2 (ME)
Warm-Up: 30 seconds each move, go through 2x
- Jog in Place
- Standing Crunches (hands behind head)
- Squats
- Jump Rope
Circuit
50 seconds each move, go through 3x
- Planking Leg Lifts
- Arms Overhead, Forward Lunges (Alt L/R)
- 1 Burpee to 4 Mountain Climbers
- Isometric Squat Hold
- High Knees
- Push-Ups
5 Minute AMRAP
Set your timer for 5 minutes. Perform as As Many Rounds As Possible of the following until timer goes off:
- 5 Butterfly Sit-Ups
- 20 Heels to Heaven (crunches with legs up, straight)
- 30 bicycles
Week of december 10
Written #1 Cluster Sets
by: Mary Kathleen
WARM-UP
Power walk or jog for three minutes, increasing intensity every 45 seconds.
Breakdown: 1 move | 30 sec work | 10 sec rest | 3x | 2:00
- Inchworms
- Criss cross climbers
- Sit-ups
- Swimmers
- Shoot-throughs
- Skaters
- Push-ups
- Squat hop
- Fast feet
- Star jumps
STRETCH
Written #2
by: Mary Elizabeth
Warm-up :45 seconds each move
- Modified Jacks
- Slow Inchworms
- Squats
- Jump Rope
Work your way through each block from 5 minutes down to 1 minute.
- 5 minutes
- 1 Minute Fanny Kicks
- 1 Minute Reverse Lunge Kick (alternating sides)
- 1 Minute Speed Skaters
- 1 Minute Pushups
- 1 Minute High Knees
4 minutes
- 1 Minute Walking Lunges
- 1 Minute High knees
- 1 Minute Inchworms
- 1 Minute Plank Jacks
3 minutes
- 1 Minute Burpees
- 1 Minute Fast Feet
- 1 Minute Sit Ups
2 minutes
- 1 Minute Inner Heel Jumps
- 1 Minute Plié Squats
1 minute
- Plank Hold
Week of december 3
Written #1 As Many Rounds As Possible
by: Mary Kathleen
WARM-UP 5:00
Power walk or jog for three minutes, increasing intensity every 45 seconds.
BLOCK 1 – 7:00
- 50 total (ttl) mountain climbers
- 40 ttl swimmers
- 30 ttl ab scissors
BLOCK 2 – 7:00
- 30 squat jacks
- 20 tricep dips
- 10 leg raises
BLOCK 3 – 7:00
- 20 star jumps
- 10 push-ups
- 1 min v-sit hold
BLOCK 4 – 7:00
- 10 ttl bear plank shoot-throughs
- 10 ttl lunge hops
- 10 quick burpees
STRETCH
Lucky 7!
by: Mary Elizabeth
WARM-UP (45 seconds each move)
- Squats
- Modified jump ropes
- Modified Jumping Jacks
- Jog in place
7 Exercises, 7 Moves, 7 Rounds
1. Jump Squats
2. Pushups
3. Leg Raises
4. Plank Jacks
5. Reverse Lunges (R+L=1 rep)
6. Burpees
7. Jumping Jacks