Workout #1: Freaky Fat-Burner
Exercises
Ex #1 = Squats
Ex #2 = Push Ups
Ex #3 = Mountain Climbers
Ex #4 = Chair Dips
Ex #5 = Lunge Jumps
Ex #6 = Cross Punch Sit Ups
Ex #7 = Bicycle Crunches
Execution
Option 1 = 40 seconds on / 20 seconds off / Complete 5 rounds
Option 2 = 20 reps of each exercise / Rest 2 minutes / Complete 5 rounds
Workout #2: Saucey Six
Exercises
Ex #1 = Squat Jacks
Ex #2 = Plank Toe Touches
Ex #3 = Sumo Squats
Ex #4 = Spider Walks
Ex #5 = Lateral Hops
Ex #6 = Burpee Push Ups
Execution
Option 1 = 40 seconds on / 20 seconds off / Complete 5 rounds
Option 2 = 20 reps of each exercise / Rest 2 minutes / Complete 5 rounds
Workout #3: Fat-Burning Five
Exercises
Ex #1 = Bear Crawl Push Ups
Ex #2 = Broad Jump Burpees
Ex #3 = Bicycle Crunches
Ex #4 = Forearm Spiders
Ex #5 = Lateral Ground Touchers
Execution
Option 1 = 40 seconds on / 20 seconds off / Complete 5 rounds
Option 2 = 20 reps of each exercise / Rest 2 minutes / Complete 5 rounds
Workout #4: Fab 5 Sizzler
Exercises
Ex #1 = Squat Jumps
Ex #2 = Burpeesches
Ex #3 = Jumping Jacks
Ex #4 = High Knees
Ex #5 = Walkouts
Execution
Option 1 = 40 seconds on / 20 seconds off / Complete 5 rounds
Option 2 = 20 reps of each exercise / Rest 2 minutes / Complete 5 rounds
Workout #5: The Fat Furnace
Exercises
Ex #1 = Slap Push Ups
Ex #2 = Side Step Jump Shots
Ex #3 = Pizza Makers
Ex #4 = No Hand Jumping Jacks
Ex #5 = Bridge Up Walks
Ex #6 = Half Dome Burpees
Execution
Option 1 = 40 seconds on / 20 seconds off / Complete 5 rounds
Option 2 = 20 reps of each exercise / Rest 2 minutes / Complete 5 rounds
Workout #6: Heart On Fire
Exercises
Ex #1 = Hot Hands
Ex #2 = Alternating Reverse Lunges
Ex #3 = Forward Backward Bear Crawls
Ex #4 = Shuffle Touch
Ex #5 = High Plank Open Gate
Ex #6 = Single Leg Bridge Ups
Ex #7 = Flutter Kicks
Execution
Option 1 = 40 seconds on / 20 seconds off / Complete 5 rounds
Option 2 = 20 reps of each exercise / Rest 2 minutes / Complete 5 rounds
Workout #7: The Sexy Six
Exercises
Ex #1 = Alt. Step Ups w/ Knee Drive
Ex #2 = Off-Set Push Ups
Ex #3 = Chair Bridge Ups
Ex #4 = Plank Sprawl Dbl. Mountain Climbers
Ex #5 = Skier Jumps
Ex #6 = V-Ups
Execution
Option 1 = 40 seconds on / 20 seconds off / Complete 5 rounds
Option 2 = 20 reps of each exercise / Rest 2 minutes / Complete 5 rounds
Workout #8: Complete Conditioning Challenge
Exercises
Ex #1 = 200 High Knees (fast count)
Ex #2 = 100 Push Ups
Ex #3 = 200 Mountain Climbers (slow count)
Ex #4 = 100 Crunches
Ex #5 = 250 Burpees
Ex #6 = 250 Squats
Execution
Complete all exercises within a 12 hour period.
Enjoy; )
Workout #9: The Straight 8
Exercises
Ex #1 = 5 Minute Jog
Ex #2 = Walking Lunges
Ex #3 = Squats
Ex #4 = Push Ups
Ex #5 = Forearm Plank
Ex #6 = Reverse Plank
Ex #7 = Open V-Ups
Ex #8 = High Plank Burpees
Execution
Option 1 = 40 seconds on / 20 seconds off / Complete 5 rounds
Option 2 = 20 reps of each exercise / Rest 2 minutes / Complete 5 rounds
Workout #10: Metabolic Madness
Exercises
Mini Circuit #1
Ex #1 = 40 High Knee Sprints (each leg)
Ex #2 = 10 Push Ups
Ex #3 = 20 Squat Jumps
Mini Circuit #2
Ex #1 = 20 High Knee Sprints (each leg)
Ex #2 = 20 Speed Squats
Ex #3 = 20 Plank Jacks
Mini Circuit #3
Ex #1 = 40 High Knee Sprints (each leg)
Ex #2 = 10 Push Up Reach-Outs
Ex #3 = 20 Plank Leg Lifts
Mini Circuit #4
Ex #1 = 20 High Knee Sprints (each leg)
Ex #2 = 20 Flutter Kicks (each leg)
Ex #3 = 20 Scissor Kicks (up and down is one)
Execution
Complete 3 total rounds.
Enjoy; )