Summer Sizzle 2.0 | WIFEY TRAINER

4 Rounds

*25 Sumo Deadlifts w/ Band *25 Good Mornings w/ Band *25 Squat Jumps w/ Band *10 Ab Rollers

THEN:

*50 Outer Thigh w/ Band (each leg) *50 Inner thigh w/ Band (each leg)

3 Rounds

*15 Upright Rows (w/ band) *15 Reverse Curls (w/ band) *15 Chest Press (w/ band) *15 Tricep Extensions (w/ band)

THEN:

*Lunge

.25miles Add uphill or 5 % treadmill incline if possible

*Run

.75 miles

*Double Unders

5 minutes

THEN:

3 Rounds

*3 Handstand w/ Kickdown

I placed a bench close to catch myself on in case I went down too far. Start with small kick outs w/ the goal being to get leg to 90degrees (I’m a ways from this!!) OR do 30sec handstand hold if you need to modify.

*1min Elbow/Knee Jacks *15 Alternating Plank w/ Knee to elbow (15 each side) *1 min Banded Jumping Jacks *30 Weighted Crunches w/ feet up

THEN:

Sprints

5 minutes 10 sec on / 10 sec off...or suicides if outside

THEN:

3 Rounds:

*15 Balancing Leg Kicks (Front and Back is 1 rep... each leg) *15 Deep Squats (use something to touch, pause, then go back up. A basketball worked great) *1 min Sumo Squat Pulses (3/4 rep)

Run/Walk

3 miles

Goal is to run all three but walk some if you need to!

*Run 1 mile *Run 1 mile - Push it to make this one your fastest! *Run 1 mile :)

*Run

1 mile.

THEN:

4 Rounds

*25 Banded (or weighted) Hip Thrusters *25 Push-ups *25 Squat Lunges (left/right is 1 rep) *25 Bicycle Pass Throughs *Run .25 miles

*Warm up Jog

5 minutes

THEN:

Escalating reps up to 5.  So, first round is 1 rep, 2nd round is 2 reps each, 3rd round is 3 reps ....etc...:.so you’ll do 1 killer leg combo, 1 manmaker, 1 skater ab roll out then Round 2 will be 2 killer leg combos, 2 manmakers, 2 roll outs...then third round... up until 5 rounds.

*Killer Leg Combo: 1 rep= 2 deadlifts, overhead hold into back lunge (left/right), 2 squats.  2nd round you’ll do 2 reps of the combo and so on up until your at the 5th Round;).

*Man Makers

*Skater Ab Roll Outs down and hold 10 sec then back up. (Use an ab wheel or wax paper under your hands if you don’t have a band and skateboard)

THEN:

*Sprints

5 minutes 10 sec on / 10 sec off.

THEN:

3 Rounds

*Pyramid Curls up to 5.  Hammer curl/reg curl is 1 rep.  So 1 hammer 1 reg, then 2 hammer 2 regular, then 3 hammer 3 reg...etc.

*25 Dips

*Lunge

.25 miles uphill (if on treadmill put at 7% incline:/)

*Alternate for 10 min

*Stair Runs *Skip Step Runs *Single Stair Jumps

THEN:

4 Rounds

*10 Slider Jacks low / 10 High (use wax paper or washcloths) *10 Handstand Kick Ups *10 Wipers (10 narrow / 10 wide)

Run

1 mile

THEN:

4 Rounds

*3 Handstand Kickdowns *5 Pull Ups (modify if necessary..I get little push off a bench or chair under) OR sub 12 Banded Pull Downs *12 Arnold Press *12 Alt Rows (each arm)

THEN:

Sprints

5 minutes 10 sec on / 10 sec off

THEN:

100 Skydivers 100 Skateboard Rollouts (50 Reg/50 Reverse) 100 Sumo Squats (heavier weight) 100 Vacuums (lying down, suck belly button towards spine then breathe air out and flex abs down)

*RUN

10min 10% incline, alternate run (6mph) / walk (3.5mph)

THEN:

4 Rounds, 1 min each:

*Downward Thigh Openers w/ Band - 30 sec each leg *Donkey Kicks w/ Band- 30 sec each leg *Inner Thigh Ball Squeezes (use basketball or do a wall sit with 5lb weight between your legs if no exercise ball) *Toes Up Deadlift *Calf Raises

THEN:

*Incline Walk

10 min at 10% Incline

*Run

Goal is to run all three...but do a run/walk combo if you need to! Make it all three miles:)

*Run 1 mile *Run fastest 1 mile *Run 1 mile

Warm-up

5 min Jump Rope

THEN:

AMRAP 15 min:

*10 Goblet Squats *10 Sumo Deadlift (weighted) *20 Banded Sumo Deadlifts (use enough resistance that you have to push through at the top, I wrapped the band around my foot to increase) resistance *10 Front Squats *10 Back Squats *20 Banded Back Squats

THEN:

AMRAP 5 min

*10 Curls *10 Reverse Curls *10 KickBacks *10 Overhead Tricep Extensions

THEN:

*100 Weighted Crunches

*5 min Run

*Run

.5 miles

THEN:

AMRAP in 15 min:

*15 Box Jumps *10 Plank Kick Throughs *15 Burpees

THEN:

*Run .5miles

THEN:

AMRAP in 10 min:

*10 Weighted Box Jumps - BE CAREFUL! *10 Banded Mountain Climbers - left/right is one rep *10 Weighted Burpees (15lb dumbbells)

*Run

1 mile

THEN:

4 Rounds:

*50 Double Unders *40 Crab Walks - Banded (40 each way) *30 High Knees - Banded (left right is 1 rep) *20 Wall Balls *10 Rainbows (up and over the ball, left/right is 1 rep)