C2
WORKOUT 1 – CARDIO & CORE LADDER
8-MINUTE WARM-UP
8-Minute Steady-State Cardio – Bike or Treadmill
BLOCK 1 – DESCENDING LADDER
Complete 20 / 15 / 10 reps of each exercise.
Exercise Reps
KB Swings 20 / 15 / 10
Reverse Crunches 20 / 15 / 10
DB Alternating Reverse Lunges 20 / 15 / 10
Swiss Ball Crunches 20 / 15 / 10
After each round: 250 m Row
BLOCK 2 – ASCENDING LADDER
Complete 10 / 15 / 20 reps of each exercise.
Exercise Reps
KB Russian Twist 10 / 15 / 20
Plank Shoulder Taps 10 / 15 / 20
DB Farmer's March 10 / 15 / 20
Bicycle Crunch 10 / 15 / 20
After each round: 10 Calories Air Bike
5-Minute Cooldown
Use a 32-minute cap for the two ladder blocks combined. Reps are total unless otherwise specified.
WORKOUT 2 – 30-MINUTE AMRAP
10-MINUTE WARM-UP
10-Minute Steady-State Cardio – Any Machine
30-MINUTE AMRAP
Complete as many quality rounds as possible in 30 minutes.
Exercise Reps
Air Bike 15 Calories
DB Goblet Squat 15
Plank Shoulder Taps 10/10
DB Farmer's March 20 Total
Swiss Ball Crunch 20
Side Plank Hip Lifts 10/10
Rower 250 m
Dead Bug 10/10
5-Minute Cooldown
WORKOUT 3 – CARDIO & CORE INTERVALS
10-MINUTE WARM-UP
10-Minute Incline Treadmill Walk
Increase incline every 2 minutes.
BLOCK 1 – AIR BIKE TABATA + CORE
Air Bike Tabata – 20s Work / 10s Rest × 8 (4 min)
Exercise Reps
Swiss Ball Stir the Pot 10/10
Swiss Ball Pass 12
Dead Bug – Opposite Arm & Leg 10/10
3 Sets
BLOCK 2 – SKI ERG TABATA + CORE
Ski Erg Tabata – 20s Work / 10s Rest × 8 (4 min)
Exercise Reps
KB Plank Drag 10/10
KB Russian Twist 20
Reverse Crunch 15
3 Sets
5-Minute Steady-State Cooldown
OLDER WORKOUTS:
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