Wifey Trainer- Quarantine Edition

Warmup

5 min Jog

4 Rounds, 1 Minute Each

(Skateboard attached with exercise band) If you don’t have this available, then use washcloths or wax paper on smooth surface or carpet

Ab Rollers: 30sec/30 sec reverse

Quad Kick-outs: 30 sec each leg

Hamstring Push Backs: 30 sec each leg

Squatting Side Kick-outs: 30 sec each leg

THEN:

20 Min AMRAP

125ft up an incline if possible...if not then just 125ft

Sprint

Sled Pull If no sled, put jump rope through a weight and drag :)

20 Double Unders

Treadmill 15% (or as high as it goes) Incline

3 rounds, 1 min each:

*Walk (3.5-4mph)

*Burpees

Treadmill 10% Incline

3 Rounds, 1 Min Each:

*Walking Lunges (1.2-1.4mph)

*Curls

*Tricep Kickbacks

Treadmill 5% Incline

3 Rounds, 1 Min Each:

*Walk (3.5-4mph)

*Double Dumbbell Rows

*Lateral Raises

Treadmill 0%

3 Rounds, 1 Min Each:

*Run (6.5-7mph)

*Weighted Crunches w/10 lb plate behind your head and feet elevated

Treadmill 0%

3 Rounds, 1 Min Each:

*Run (6.5-7mph)

*One legged Deadlift (30 sec each leg)

*Sumo Squat-pulse

*Front Squat

CARDIO

*5 min Run

*Lunge .25 miles (on treadmill-1-1.2mph OR outside)

*10 min Run

*5 min Walk on 10% incline

Warmup

5 min Jog

3 Rounds

*1 min Frog Jumps

*1 min Single Leg Lunge (30sec each)

*1 min Stair Runs

*1 min Downward Hip Openers w/Hip Circle Band (30sec each)

3 Rounds

*1 min Box Jumps

*1 min Vacuums

*1 min Bridge

*1 min Stair Runs

*1 min Side Oblique Crunches (30sec each)

Cool Down

5 min Jog

*5 min Run

*5 min Stair Runs (skip steps)

*5 min Run

THEN

3 Rounds

-10 Goblet Squats

-8 Single Leg Deadlift (each leg)

-15 Hip Thrusters

THEN

3 Rounds

-15 Superman’s

-15 Mountain Climbers W/knees to elbows (left/right is 1 rep)

THEN

3 Rounds

-10 Dumbell Burpees

-20 Alt Dumbell Side Lunge (flowing)

-10 Split Leg Lunge Jumps

OFF

5 min Run

3 Rounds

*Pyramid Curls: Regular/Hammer Add rep each time(1,1,2,2,3,3,4,4,5,5)

*15 Skull Crushers

*15 Tricep Press

*15 Military Press

*5 min Box Jumps Attempt from ground, something I’m working on!  Trying to get to not using any hands. Do regular box jumps if necessary :)

3 Rounds

*1 min DeadTread Glute Push: Treadmill Off

*1 min DeadTread Quad Push: Treadmill Off

*10 Squats

*1 min Wall Sit w/ Dumbbell

5 Minute Run

3 Rounds

*1 min Full Sit-ups

*1 min Weighted Twisters

5 Rounds, 1 Min Each:

*Double Unders

*Plank (on forearms, modify to hands if necessary)

*Box Jumps

*Body Squat Lunge

*Run

*Pushups- (modify to knees if necessary)

*Stair Runs

*Dumbbell Snatch: 30 sec each arm

*.25miles Walking Lunges on 5% incline or uphill if possible

4 Rounds, 1 min Each:

*Sprint

*Heel deadlifts

*Elevated Plank w/Shoulder Taps

*Pull downs

*Front squat Kettlebell swing

THEN:

*100 side bends (each side)

*100 Vacuums

Run/Walk

3 miles (Goal is to run the entire time!)

4 Rounds

*Run .25 miles

*1 min Walking Lunges w/Overhead Hold

*1 min Banded Crab Walks (30 sec each way)

*1 min Deadlift (I just used an Olympic weight for something different...you can also use dumbbells or a bar...squeeze your booty at the top and keep your chest up!)

THEN:

4 Rounds

*10 Curls/10 Hammer Curls

*10 Burpees

*10 Tricep Kickbacks

Warmup

2 min Jog

THEN

10 Rounds, 1 Min Each:

*Burpee Box Jumps

*Plank w/Band Jumps

*Stair Runs

THEN:

*10 min Sprints 10sec on/10sec off

OFF

*Run 5 min.

20, 15, 10 Reps

Do 3 rounds of the exercises, 1st round is 20 reps, 2nd round is 15 reps, 3rd round is 10 reps

*Lateral Lunge Jumps: (20 left, 20 right, etc..).

*Forward Lunge Jumps: (reps each side).

*Squat Jumps.

*Long Jumps.

THEN:

20, 15, 10 Reps

*Bent Over Rows

*Curls

*Dips

THEN:

20, 15, 10 Reps

*Crunches

*High Scissors (left, right is 1)

*Plank Kick Throughs (left, right is 1)

THEN:

*Run 5 min