C2

WORKOUT 1:

10 Minute Incline Walk - Increasing Hill every 2 minutes
(Start at Speed 3 / Incline 3.5)

Tabata Ardynne- 20s Work / 10s Rest X8 ( 4min)

Swiss Ball Pot Stit 10/10
Swiss Ball Pass ( Pass from arms to legs from prone position) 10
Swiss Ball Crunch 20X
4 Sets

Tabata - Ski Urg 20s Work / 10s Rest X8 ( 4min)

Kb Drag 20X
KB Russian Twist 20X
KB Leg Raises 20X ( KB overhead)
3 Sets

5-7 Min SS Cooldown

WOKROUT 2:

10 Min Steady State Warm up - Any Machine

30 MIN AMRAP

20 CALS ARDYNNE
20 SPEED/ JUMP SQUATS
10/10 PLANK UPS
20 GLUTE BRIDGES
20 REVERSE CRUCNHES
20 PENGUINE CRUNCHES
( Repeat as many rounds as possible in 30 minutes)

5 minutes Cooldown

WORKOUT 3:

10 Minute treadmill Incline walk

20 Cals Airbike
20 KB Swings
Max Low Plank Hold
3 Sets

500m Rowing
20 DB Farmers march
Max Hallow Hold
3 Sets

20 Cals Ski Urg
10/10 Side Plank Hip Dips
2-3 Sets

WORKOUT 4:


7 Minute Steady State Warm up ( Any machine)

Treadmill Sprints 20s Work/ 20s rest

Plank ups 10/10 - Max Plank Hold
Leg Raises 20X
Reverse Crunch 20X
Hollow hold - MAX
3 Sets

Tabata Airbike 20s work/ 10s Rest X 8 ( 4 Minutes )

KB Swings 20X ( moderate weight)
KB Russian Twists 20X
3 sets

Airbike finisher

1 minute - Arms Only
1 minute - Legs Only
1 Minute - Arms and Legs

5 minute Cooldown


WORKOUT 5: Machine Mania

5 Minute Treadmill Warm up

Treadmill Hill Sprints 30s Hill Sprint / 30s recovery ( rest on side of treadmill) X 6

2000m Rowing - 200m Sprint / 200m Recovery

Ski Urg - 10 Cal Sprint / 30s rest x 3

Plank ups 10/10
Leg Raise 20
Reverse Crunch 20
Russian twist 20X
3 Sets

WORKOUT 6:

7 Minute Steady State Warm up

* CLIMB THE LADDER* Increase reps or time by 5 every round. Work for 30 minutes.

10 Cals Ski urg
10 SB Rollouts
10/10 SB Pot Stir
10 SB Pass
10/10 SB Deadbugs
10s SB Deadbug press
10 SB weighted crunch ( plate on chest)
10 Cals Airbike


WORKOUT 7:

7 Minutes Steady State Warm up ( Any Machine)

100 Cals Airbike - ( Alternate 10 Cals legs only - 10 Cals Arms only)

SB Pike or Knee tucks ( feet on ball) 10
SB Crunch ( hold weight plate OH ) 20X
3 sets

20 Cals Ski urg
20 banded Kb swings ( band on KB
20 KB drags from bear crawl
3 sets

2000m Rowing - ( Alternate 200m work / 200m Recovery )
Goal: Under 8 minutes

5 Minute Cooldown / Stretch

HK Quad and Hip flexor Stretch 30s/ 30s
Lying Banded Hamstring Stretch 30s/30s
1 Set

WORKOUT 8: * NEW*

10 Minute Warm up - Treadmill Incline walk

150 Cals Airbike

6 MINUTE CORE AMRAP

Plank ups 10/10
Bicycle Crunch 25/25

500m Rowing Sprint - 20 Squats or Good mornings X3

6 MINUTE CORE AMRAP

Side plank hip dips 10/10
KB/DB Russian Twists

20 CALS AIRBIKE FINISHER - 100% EFFORT