31 DAYS OF

HOLIDAY WORKOUTS

DAY 1: TRIO TIME 3 Minute Run - 3 Minute Walking lunges - 1 minute PushUps; REPEAT for 4 rounds DAY 2: 100 REPS: At every 20 reps change for a 10 rep exercise

weighted squats @ 20: 10 weighted burpees

hip bridge chest press @ 20: 10 pushups

plank row (hard count) @ 20 : 10 Lunges

weighted Russian Twist @ 20: 10 side plank Dips DAY 3: EMOM (Every Minute on the Minute) - At the top of the minute you will start the next exercise. If you complete the exercise within the minute you get to rest. Each round is 6 minutes – complete 5 rounds

1. 24 Easy Count Jump Lunges or Weighted Lunge 2. 12 Pushups 3. 15 Squat to Press 4. 14 Renegade Row = Pushup with weighted plank row 5. 10 Burpess 6. 10 Alternate V-ups (Hard Count: weight option)

DAY 4: 300-200-100 : 30-20-10 Each Round, do the 100 series of Jump Rope or stationary Cardio Move, then do the exercise series.

300 jump Rope

30 squats – pushups – lunges - tricep dips - plank knee taps

200 jump rope

20 squats-pushups-lunges-tricep dips-plank knee taps

100 jump rope

10 squats-pushups-lunges-tricep dips-plank knee taps DAY 5: NEAR PERFECT 10 (10 reps – rest 10 seconds - 10 rounds) Complete each exercise for 10 reps all the way through, rest and complete 10 rounds

1. bent over row 2. chest fly 3. hand release pushup 4. wide deadlift to upright row 5. plank sexy spider 6. db skier/swing 7. johnny c + ½ burpee = 1

DAY 6: REST DAY

DAY 7: ADD IT UP – ALL THE WAY! Keep continuous count of the reps throughout the exercise series; write down the total number and then do 2 more rounds, trying to beat your first number. Round 1 = each exercise done for 1 minute Round 2 = each exercise done for :50 - try to beat round 1 Round 3 = each exercise for :40 – try to beat round 2

1. jump squats 2. johnny c’s 3. flutter kicks 4. lateral jax 5. walking lunge 6. chest to ground burpee 7. mat bear crawl

DAY 8: 100-90-80-70-60-50-40-30-20-10 Do all exercises then reduce reps each round. set time for 25 mins. go non stop as far as you can down the count

1. mountain climbers 2. bent knee crunches 3. windmill (easy count) 4. plank knee tap (easy Count)

DAY 9: BACK TO BASICS & BURPEES Jog 8 mins: walking lunge 5 mins: Burpees 2 min (repeat 2-3 TIMES) DAY 10: WHAT’S YOUR FAVE? 5 minutes of your favorite cardio + 3 weight exercises (4 rounds)

Exercises: (15 reps – rest 30 secs - 3 rounds) o shoulder press o squat to press o squat –curl –press

DAY 11: BURN BABY, BURN :90 to burn + :30 cardio (3 Rounds Each) 2 weight exercises – each for :90 & :30 weighted cardio

1. :90 lunge – lunge - squat :30 weighted High Knees 2. :90 RT Bicep - LT Bicep - both Curl :30 Butt kick 3. :90 Chest Press+ chest fly :30 WT Burpee 4. :90 Tri kickback = R+L+Both :30 Squat Pulse

DAY 12: CRAZY 8 – AMRAP in 25min; 8 reps each ON repeat; NO rest until time ends

1. weighted squat 2. weighted inchworm to plank row 3. weighted toe reach 4. tricep overhead extension 5. weighted mat bear crawl 6. weighted crab curl press 7. weighted burpee push up 8. bent row to tricep kickback

DAY 13: REST DAY DAY 14: NUTTIN BUT LEGS; set time for 30 mins - rest :60 at end of each round

1. 10 weighted squats - 10 jump squat - 10 wide ½ Burpee (4 rounds) 2. 10 rt leg stationary lunge - 10 lt leg - 10 jump lunge (4 rounds) 3. 10 wide deadlift - 10 narrow deadlift - 10 r/l 1-leg deadlift (4rds) 4. 10 jump squat - 10 weighted burpee - 10 plyo jump lunge (4 rds)

DAY 15: NUTTIN BUT ARMS Set time for 30 mins - rest :60 at end of each round; 10 REPS EACH

1. shoulder press (3 rounds) 2. bicep curl (3 rounds) 3. tricep dips (3 rounds) 4. side lateral (3 rounds) 5. tricep OH extension (3 rounds) 6. hammer curls (3 rounds)

DAY 16: NUTTIN BUT ABS Set time for 25 minutes; 20 reps of each exercise – finish each round w/:60 plank

bicycles

sexy spiders

windmills

ski abs

penguins

flutter kicks

heels to Heaven

criss-cross scissors

DAY 17: DECK OF CARDS # of reps from the # or face card; ace = 11; all face cards = 10 Do the entire deck of cards - shuffle well

hearts = pushup + ground rotation = 1

diamonds = Plyo Lunge + jump squat = 1

spades = forward mat jump + reverse bear crawl = 1

Clubs = shoulder tap+ johnny C = 1 DAY 18: ROLL THE DICE SPRINT FRENZY Roll the dice = number of 20 yard sprints (down and back = 1) Use 2 die and increase the intensity. rest when you need to; set timer 30 min DAY 19: ALPHABET GAME – use your name, city you live, or Christmas word a-f = 15 reps of line hop g-l= 20 reps of fast jax m-r = 25 reps of shoulder tap s-x= 30 reps of little man quick squat hop y & Z= 50 reps of each exercise Example: kim K = 20 FAST JAX; i= 20 FAST JAX M = 25 shoulder taps DAY 20: REST DAY

DAY 21: TAKE IT OUTSIDE and run / walk / hit the hill for some hill sprints (30mins)

DAY 22: 100:10:10:10, 90:9:9:9, 80:8:8:8 …. 10:1:1:1

100 High knees/10 Sumo Squat/10 Pushup Row & 10 Curl to Press (down to 10:1:1:1)

100 Butt Kicks: 10 Johnny C’s / 10 Mat Bear Crawl/ 10 Weighted Toe Reach Run 10 Sprints (50 yards), if time left do the workout again but start with 10 DAY 23: RUN, CG RUN Run a 400 yard distance : 40 Squats, 40 ½ Burpee, 40 Pike Pushups Run a 300 yard distance: 30 Squats 30 ½ Burpee 30 Pike Pushups Run a 200 Yard Distance: 20 Squats 20 ½ Burpee 20 Pike Pushups Run a 100: 10 Squat Jumps - Run a 100 : 10 ½ Burpee - Run a 100 : 10 Pike Pushups DAY 24: TREADMILL/WEIGHTS 4 minute jog 40 squats 40 lunges 40 dumbbell swings 3 minute faster jog 30 curl press 30 triceps dips 30 hip bridge chest press 2 minute run 20 iron crosses 20 deadlift upright row 20 weighted v ups 1 minute sprint – repeat this round 2-3X) 10 weighted burpees 10 leg raises 10 plank hip dips DAY 25: PLANK IT UP 5 rounds & finish with a :60 plank….each round add :20 to the plank (any variation) 1 min jump rope or step ups on chair/ bench/box 1 min bear crawl at mat 1 min forward hops 1 min wall sit – add some kind of weight resistance each round DAY 26: TRACK DAY 30 minutes – run the straight aways; on the curves do a lateral travel. Change the lateral travel and direction (work both sides) Examples: Run/Side Shuffle R/L, Run/Gorilla Shuffle L/R, Run/Lateral Bound DAY 27: REST DAY

DAY 28: HEAVY METAL 10 reps for every muscle in the body; add 2 reps after each round - GO HEAVY

pushups (3 slow count down and slow count up)

bent row – squeeze at top for 1001 count

single leg deadlift

hip bridge – hold at top for 3 count

squat to curl

:60 mountain Climbers at the end of each round.. no rest and add 2 DAY 29: BACK ON (THE) TRACK! Walking lunges on the straight away – run the curves, Lap 1 & 4 Frog Hop straight away – run the Curves, Lap 2 & 5 Travel Burpee Straight Away – Run the Curves, Lap 3 & 6 DAY 30: DIRTY, FRISKY, FILTHY Dirty 30 (reps each): Weighted RDL – Toe Reaches - Bridge Chest Fly - :90 WTD Burpees Frisky 40 (reps each) Sumo Goblet Squat – WTD V Ups – Bicep Curls - :90 WTD Burpees Filthy 50: (reps each) Mtn Climbers (HC) - Plank Hip Taps - Mat hops- :90 WTD Burpees DAY 31: CHUNK THE JUNK OF 2015 Run :60 in between each exercise - short distance sprint or long lap :60 Shoulder Taps :90 (ON REPEAT) 10 Shoulder Taps (HC) + 10 Jump Lunge (EC) :120 10 total COMBO - Burpee + 1 Shoulder Tap + 1 Jump Lunge = 1 :150 10 Burpee + 10 Shoulder Tap + 10 Jump Lunge :180 10 yard sprint shuttle run + Burpee + Shoulder Tap + Jump Lunge + run = 1 15 Minute Put it ALL Together: 10 x 10 yard sprint + 10 Burpess + 10 Shoulder Tap + 10 Jump Lunges. Repeat until time is done!! 2016 FITNESS CHALLENGE (re-test on your own in 4 weeks)

1 mile run FOR TIME

3 rounds of EACH exercise FOR TIME: no rest if possible o 25 burpees o 25 pushups o 50 squats o 100 bicycles

Merry Christmas & Happy New Year!