Rosey by Peter “Start Strong… Rest in the middle… Finish Strong…” – Belmars Warm up:5 minutes 3 sets of 10 reps with weights. Squats Bench press Shoulder press Or 1 set of a 100 reps of each exercise without weights. Air squats Push up Jumping jacks Run for 3 miles 100 sit-ups using any format Cool down:5Continue reading “Rosey”

Burpees Tabata by Peter Warm-up:5 – 10 minutes Complete as many burpee jumps as possible in 20 seconds for 8 sets. Rules: Complete 8 sets Each set last 20 seconds Rest 10 seconds between sets Do as many burpee jumps as you can in each set Warm-down:5 – 10 minutes

Rise and Shine by Julia 3 min warmup 2 sets for 30 seconds each: Straight punches Front kicks Hooks Rear kicks Upper cuts Squat/side kick (alternating legs) 25 of each straight, no breaks: Regular push-ups (hands shoulder width apart Crunches Triangle push-up Squats (hands in triangle position) Wide push-ups (hands past your shoulders) Plank knee-to-elbowContinue reading “Rise and Shine”

Bums and Tums by Rhiannon Warm up:6 minutes Jump rope: 30 seconds regular, 30 seconds knees up. Bums: Each exercise 1 minute, 5 sets. Jumping jacks (medius) Squats (minimus) Lunges (maximus) Tums: 3 minute plank (Transverse abdominis) 3 minute side plank, that’s 3 minutes each side!!! No cheating (rectus abdominis, obliques and quadratus lumborum) 3Continue reading “Bums and Tums”

Two Minute Killa by Christine Warm-up:5 – 10 minutes Total workout time: 20 minutes. Every 2 minutes, you need to complete the following: 20 Tuck Jumps 25 Air Squats 15 Push-ups 30 Scissor Crunches Any extra time can be used for rest until the next set. Warm-down:5 – 10 minutes

Killer Cardio by Marissa Total time: 6 minutes (no breaks) 1 minute jump rope (as fast as you can)* put rope aside 1 minute jump squats 1 minute jump rope (as fast as you can)* put rope aside 1 minute high knees 1 minute jump rope (as fast as you can)* put rope aside 1Continue reading “Killer”