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Tummy Toner

Wednesday October 12, 2016

Station: Repeats: Workout Time Transition Time Total Time
Warm Up

High Knees
Forward Lunge
Butt Kicker
Squats

2X 4 min 30 sec 4:30
Exercise #1
Mountain Climber Sliders
50 Reps
Exercise #2
V-Ups
40 Reps
Exercise #3
Flutter Kicks
30 Reps
Exercise #4
Leg Lift
20 Reps
Exercise #5
Plyo Box Abdominal Leg Pull In
10 Reps
Cool Down – Circle Time  4 min 20 sec 30 Minutes
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No Time to Waist

Wednesday October 12, 2016

Station: Repeats: Workout Time Transition Time Total Time
Warm Up

March in Place

Jog in Place

Jumping Jacks

Crunches

2X 4 min 30 sec 4:30
Exercises:

  1. Slider, Opposite Knee → Elbow Plank (“x” Mountain Climber)
  2. Goblet Squat
  3. Dumbbell Swing
  4. Sky Crunches (W/ Dumbbell)
  5. Renegade Row + Push Up
3X Reps:

  1. 50
  2. 40
  3. 30
  4. 20
  5. 10
Cool Down – Circle Time 30 Minutes
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Fat Loss Ladder

Wednesday October 12, 2016

Station: Repeats: Workout Time Transition Time Total Time
Warm Up

Jog In Place

Squat Jacks

Spiderman  

Push Ups

 

2X 4 min 30 sec 4:30
Exercises:

  1. Star Jump  

  2. Burpee Spider Man Push Up
  3. Deadlift Upright Row
  4. Squat Press  

  5. Slider Mountain Climber (25ea.)
  6. Crunches
3X Reps:

  1. 5
  2. 10
  3. 15
  4. 20
  5. 25
  6. 30
Cool Down – Circle Time 30 Minutes
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Abs Of Steel

Wednesday October 12, 2016

Station: Repeats: Workout Time Transition Time Total Time
Warm Up

Butt Kickers

High Knees  

Jumping Jacks

Mountain Climbers  

2X 4 min 40 sec 4:40

Dynamic Plank  

8x 3 min 50sec  1 min 9:30

Scissor Kicks  

8x 3 min 50sec 1 min 14:20

Toe Reaches  

8x 3 min 50sec 1 min 19:10

TRX – Alternating Knee Tucks  

8x 3 min 50sec 1 min 24:00
Cool Down – Circle Time 6 min 30 Minutes
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6 Pack Prep

Wednesday October 12, 2016

Station: Repeats: Workout Time Transition Time Total Time
Warm Up

SuperMan  

Bird Dog

Down Dog

2X 4 min 40 sec 4:40

The Batman  

8x 3 min 50sec  1 min 9:30

Captain Crunch  

8x 3 min 50sec 1 min 14:20
Hollow Hold   8x 3 min 50sec 1 min 19:10
Alternating V-Up 8x 3 min 50sec 1 min 24:00
Cool Down – Circle Time 6 min 30 Minutes
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Bunches O’ Crunches

Tuesday October 11, 2016

Station: Repeats: Workout Time Transition Time Total Time
Warm Up

Jumping Jacks

Mountain Climbers  

4X 4 min 30 sec 4:30
Exercises:

  1. Squats  

    , Curl, Press
  2. Jack Knife Sit Up
  3. DB Deadlift Upright Row  

  4. Slider Push Up, Opposite Knee → Elbow
  5. Curtsey Lunge  

    +

    Lateral Raise  

  6. Sky Crunches  

6X 18 min 3 min 25:30
Cool Down – Circle Time 4 min 30 sec 30 Minutes
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Core!

Tuesday October 11, 2016

Station: Repeats: Workout Time: Transition Time: Total Time
Warm Up

Cobra

Plank  


Jumping Jacks
Kneeling Hip Flexor
2x 4 min 40 sec 4:40
Station #1

Weighted Leg Lifts

4x 3 min 1 min 8:40
Station #2

Body Rock Plank

4x 3 min 1 min 12:40
Station #3

Russian Twist  

4x 3 min 1 min 16:40
Station #4

Bicycle Crunches  

4x 3 min 1 min 20:40
Station #5:

Butterfly Sit-Up

4x 3 min 1 min 24:40

Cool Down – Circle Time

5 Minutes 20 Seconds

30 Minutes

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Muscle Salute

Monday October 10, 2016

Station: Repeats: Workout Time Transition Time Total Time

Warm Up

High Knees

Power Skip (high skip)

Mountain Climbers

Crunches

2X 4 min 40 sec 4:40
Suspension Station

PM – Crunch and Curl

SM – Push Up + Opposite Knee → Elbow Plank

3X 3 min 30 sec 8:10
Rope Station

PM –3 Middle Slams + side / side

SM – Walk Out (inchworm) push up

3X 3 min 30 sec

11:40

Plyo Station

PM – Alt. Step Ups

SM – T Push Up

3X 3 min 30 min 15:10
Free Weight Station

PM – Man Maker

SM – Sprinter Sit Up

3X

3 min 3 min

18:40

 

Group Training:

Alt. Jump Lunge, Lunge, Squat

Speed Skater / Skater Hops

180 Degree Twist Jump Squat

Prisoner Squat Pulse

 

3X

 

6 min

 

1 min

25:40

Cool Down – Circle Time 4 min 20 sec 30 Minutes
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Belly Burner

Monday October 10, 2016

Station: Repeats: Workout Time Transition Time Total Time
Warm Up

Quick Feet  

Butt Kickers

Arm Circles

Down Dog

2X 4 min 40 sec 4:40
Station #1

PM

Alt. Jackknife Sit Up  


SM

V Ups  

3X 3 min 30 sec 8:10
Station #2

PM – Fast

Bicycle Crunches  


SM

Flutter Kicks  

3X 3 min 30 sec 8:10
Station #3

PM

Plank Jack  

+

Knee + Opposite Elbow  


SM

Plyo Box- Abdominal Leg Pull In  

3X 3 min 30 min 15:10
Station #4

PM

Spiderman  


SM

The Batman  

3X 3 min 3 min 18:40
Group Training:

Plank Jack  


Skater Hops  


Half Burpee
Rotation T Plank
3X 6 min 1 min 25:40
Cool Down – Circle Time 4 min 20 sec 30 Minutes
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ABSolutely Arms

Monday October 10, 2016

Station: Repeats: Workout Time Transition Time Total Time
Warm Up

March in Place

Alt. Forward Lunge in Place

High Knees  

Jumping Jacks

2X 4 min 40 sec 4:40
Suspension Station

PM :

Front Raise ( I Raise)  

SM :

Mountain Climbers  

10

Knee + Opposite Elbow  

10
3X 3 min 30 sec 8:10
Rope Station

PM :

Grappler Hip Toss ( I Raise)  

SM :

Plank Up Dynamic Plank  

 (hand → forearm)
3X 3 min 30 sec 11:40
Plyo Station

PM : Incline Push Up

SM : Reverse Plank Alt. Toe Touchers

3X 3 min 30 min 15:10
Free Weight Station

PM :

Renegade Row  

SM :

Alt. Jackknife Sit Up  

3X 3 min 3 min 18:40
Group Training:

V Ups  

Side Plank + Hip Drop / Dynamic  

(L)

Side Plank + Hip Drop / Dynamic  

(R )

Bicycle Crunches  

3X 6 min 1 min 25:40
Cool Down – Circle Time 4 min 20 sec 30 Minutes
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