15-Minute Burpee Pyramid Challenge

WORKOUT DESCRIPTION
Go through the following circuit 10 times. The first time through the circuit, do 10 repetitions of each exercise. The next time through, do 9 reps of each exercise, then 8 reps, then 7 reps, working your way down to 1 rep of each exercise. Then repeat the circuit by going back up the ladder (1 rep each exercise, then 2 reps, etc. up to 10 reps/exercise). Do not rest between exercises or circuits (unless you need to).

1. Burpees (10 reps, 9 reps, 8 reps, etc. down to 1 rep)
2. Prisoner Squats (10 reps, 9 reps, 8 reps, etc. down to 1 rep)
3. Wall Sit Stick Ups (10 reps, 9 reps, 8 reps, etc. down to 1 rep)
4. Cross-Body Mountain Climbers (10 reps, 9 reps, 8 reps, etc. down to 1 rep)

Do NOT rest. Repeat the circuit following the next highest repetition outlined.

5. Burpees (1 rep, 2 reps, 3 reps, etc. up to 10 reps)
6. Prisoner Squats (1 rep, 2 reps, 3 reps, etc. up to 10 reps)
7. Wall Sit Stick Ups (1 rep, 2 reps, 3 reps, etc. up to 10 reps)
8. Cross-Body Mountain Climbers (1 rep, 2 reps, 3 reps, etc. up to 10 reps)

Do NOT rest. Repeat the circuit following the next highest repetition outlined.

30 Minute Body Weight Cardio Circuit

WORKOUT DESCRIPTION
Perform the following circuit in order. Rest as little as possible between exercises and circuits.

1a) Prisoner Lunges – 60 seconds
1b) Spiderman Climb – 60 seconds
1c) Lunge Jumps – 20 seconds on / 20 seconds off / 20 seconds on
1d) Cross-body Mountain Climbers – 60 seconds
1e) Wide Stance Squats – 60 seconds
Rest 60 seconds

2a) Full Body Extensions – 60 seconds
2b) Jumping Jacks – 60 seconds
2c) Pushups – 60 seconds
2d) Narrow-stance Squats – 60 seconds
2e) Star Shuffles – 60 seconds
Rest 60 seconds

3a) Side to Side Jumps – 60 seconds
3b) Breakdancers – 60 seconds
3c) Jumping Jacks – 60 seconds
3d) Sprint Starts – 60 seconds
3e) Reverse Lunges – 60 seconds
Rest 60 seconds

4a) Split Shuffle – 60 seconds
4b) Declined Pushups – 60 seconds
4c) Full Body Extensions – 60 seconds
4d) Skater Hops – 60 seconds
4e) Run in Place – 60 seconds
Rest 60 seconds

5a) Jumping Jacks – 60 seconds
5b) Sprint Starts – 60 seconds
5c) Mountain Climbers – 60 seconds
5d) Prisoner Squats – 60 seconds
5e) Star Shuffles – 60 seconds

**descriptions: 

1a) alternate lunging forward and back with hands interlaced behind head

1b) plank position, bring foot up to rest by hand on same side

2a) like a squat with jump, but no jump, arms overhead

2c) like lunge jumps, but at 45* angles

3a) like jumping over a river

3b) like cross body mountain climbers, but opposite leg is extended straight under the body toward shoulder

3d) plank position, lunge forward for 2 strides

4a) lunge jumps

5d) hands interlaced behind head

February 12

30 Seconds of work, 10 seconds of rest x5.

Sit-Ups
Push-Ups
Squats to Bench

20 Min. Leg Circuit: Max Rounds

10 Squat throws 
Lunge down the room
10 Squats to box
Lunge Back

30 Seconds of work x10 exercises x3 Rounds.

1. Crunch
2. Reverse crunch with extension
3. Flutter kick
4. Scissors
5. One Leg Up, One Down
6. Bicycles
7. Leg drop
8. Up and Out
9. Roman twist
10. Plank

The 12 Days After Christmas (week 2)

1 Dive Bomber

 

 

 

 

 

 

 

2 V-up crunches

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

3o second plank

 

 

 

 

 

4 laps 

5 step-ups w/chair--5 each leg

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

6 bounding hops forward

7 Push-ups

8 Burpees

 9 Pendulum axel

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

10 Ab Double Leg lifts (lie on ground, legs are 90 degrees with feet toward ceiling.  lower both legs to ground and raise again)

 

11 box jumps

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

12 hammer curls

The 12 Days After Christmas (week 1)

This workout is done like you sing the 12 Days of Christmas.  Day 1, Day 2 then day 1, Day 3 then day 2 then day 1, day 4 then day 3 then day 2 then day 1, etc.

1  Burpee

 

 

 

 

 

 

 

 

 

2  Superman or Airplane (20 seconds)

 

 

 

 

 

 

 

3 Laps around the room

4 Speed Skaters

 

 

 

 

 

 

5  Plank Jacks

 

 

 

 

 

 

 

 

 

 

6o second plank

 

 

 

 

 

 

 

 

 

 

 

 

7  Lat Pulls w/band

 

 

 

 

 

 

 

 

 

 

 

8 Pendulum w/ weights

 

 

 

 

 

 

 

 

 

 

 

 

 

 

9 Mountain Climbers

 

 

 

 

 

 

 

 

 

10 Scissors

 

 

 

 

 

 

 

 

 

11 Air Jacks

 

 

 

 

 

 

 

 

 

 

 

 

12 bicep curls to the front and 45 degrees to the side

 

 

Workout #3: No Equipment Workout

 



Move 1:  Chair Squat  Works upper body, core, and lower body
Stand with your feet hip-distance apart and your arms at your sides. Squat until your thighs are parallel to the floor. Keeping your arms straight, bring them forward and up until your upper arms are in line with your ears (A). Return to standing, then lift your right knee to hip height as you sweep your arms down across your body until the back of your left hand is outside your right knee (B). Return to standing and repeat on the other side. That's one rep. Do three sets of 12 to 15 reps, resting for 30 seconds between sets.

Move 2:  Rock and Roll Core  Works core
Get in plank position with your forearms flat on the floor and your palms down (A). Keeping your hands in place and using your feet as the pivot point, twist your body to the left as far as possible without losing your balance (B). Repeat to the right (C). That's one rep. Do three sets of 8 to 10 reps, resting for 30 seconds between sets

Move 3:  Front Lunge Floor Reach And Reverse Twist  Works arms, core, back, and legs
Stand with your feet hip-width apart and your arms at your sides. Lunge forward with your left leg so your right knee is nearly touching the floor and your left thigh is parallel to the floor. Bending forward, try to touch the floor on either side of your left foot (A). Push off your left foot; using that momentum, shift your weight to your right foot and swing your left leg behind you. As you sink backward into a lunge, rotate your torso 45 degrees to the right (B). Return to standing. That's one rep. Do 12 to 15 and repeat on the other side. That's one set. Do three, resting for 30 seconds between sets

 

Move 4:  Pushup Crawl  Works chest, core, and hips
Get in plank position with your hands wider than shoulder-width apart (A). Lower your chest as close to the floor as you can. Holding that position, lift your right knee to the outside of your right elbow (B). Return to plank position, then push back up to start; repeat on the other side. That's one rep. Do three sets of 12 to 15 reps, resting for 30 seconds between sets.

 

 

 

Move 5:  Grand Plie Squat Reach and Jump  Builds lower-body strength and power
Stand with your legs wide apart, toes turned out and arms at your sides. Squat until your thighs are parallel to the floor and you're low enough to touch it with your fingertips (A). Immediately jump up as high as you can, keeping your legs wide and extending your arms straight overhead (B). That's one rep. Do three sets of 12 to 15 reps, resting for 30 seconds between sets.

 

 

 

 

Move 6:  Tricep Pushup  Works triceps, chest, and core
Get in plank position with your hands shoulder-width apart (A). Lower your chest toward the floor while keeping your upper arms parallel to your sides and your elbows pointing straight back (B). Push back up to start. That's one rep. Do three sets of 12 to 15 reps, resting for 30 seconds between sets. To make it easier, lower your knees to the ground. There's no shame in girl pushups!

 

 

 

 

 

 

 

 

Move 7:  One Leg Squat Floor Reach and Press  Works core and lower body 
Stand with your feet hip-width apart and your arms at your sides. Bend your left knee, lifting your foot behind you. Squat down and raise your right arm out to the side to shoulder height, then reach your left hand down across your body, touching the floor outside your right toes (A). Stand up as you lift your left hand toward the ceiling, lower your right arm to your side, and raise your left thigh to hip level in front of you (B). Lower your left leg and repeat on the other side. That's one rep. Do 12 to 15 for a set. Do three sets, resting for 30 seconds between sets.