TOTAL TIME 11:30 |
CHAMPION CARDIO |
Push to your limits with this high output, total-body routine geared for peak performance.
Do each exercise for 30 seconds, followed by a 10-second rest. Rest 30 seconds after each round.
EXERCISE | WORK | REST |
---|---|---|
High Knees | 0:30 | 0:10 |
Squat Thrust | 0:30 | 0:10 |
Mountain Climber | 0:30 | 0:10 |
Sprint | 0:30 | 0:10 |
Jumping Jack | 0:30 | 0:10 |
REPEAT 3 ROUNDS | REST 30 SECONDS |
TOTAL TIME 16:00 |
TARGET: ABS |
Sleek, sexy, defined abs require nutritional discipline and dedication to your training. The exercises in this routine lift, twist, and turn to activate muscle fibers and get results faster.
Do each exercise for 20 seconds, followed by a 10-second rest. Rest 30 seconds after each round.
EXERCISE | WORK | REST |
---|---|---|
Bicycle Crunch | 0:20 | 0:10 |
Pike | 0:20 | 0:10 |
Circles | 0:20 | 0:10 |
REPEAT 8 ROUNDS | REST 30 SECONDS |
trainer tip
Change the direction of your circles with each round.
TOTAL TIME 12:00 |
NO GRIND, NO GLORY |
Complete eight rounds of intense exercises that target your shoulders, back, core, and legs. You get what you earn with this routine.
Do each exercise for 20 seconds. Rest 30 seconds after each round.
EXERCISE | WORK | REST |
---|---|---|
Squat Thrust | 0:20 | — |
Inchworm | 0:20 | — |
Mountain Climber | 0:20 | — |
REPEAT 8 ROUNDS | REST 30 SECONDS |
TOTAL TIME 7:00 |
PUSH-UP INTERVALS |
The push-up builds upper body and core strength using the muscles of the chest, back, shoulders, triceps, abs, and even the legs. Keep an eye on your form.
Complete as many kneeling push-ups in each interval as possible, followed by the specified period of rest.
EXERCISE | WORK | REST |
---|---|---|
Kneeling Push-Up | 0:10 | 0:10 |
Kneeling Push-Up | 0:20 | 0:20 |
Kneeling Push-Up | 0:20 | 0:10 |
Kneeling Push-Up | 0:30 | 0:30 |
Kneeling Push-Up | 0:20 | 0:20 |
Kneeling Push-Up | 0:30 | 1:00 |
Kneeling Push-Up | 0:20 | 0:20 |
Kneeling Push-Up | 0:20 | 0:20 |
Kneeling Push-Up | 0:10 | 0:10 |
Kneeling Push-Up | 0:20 | 0:20 |
trainer tip
To vary the muscle groups targeted during the kneeling push-ups, alternate your hand positions to include standard push-ups, military push-ups, and diamond push-ups. Each will activate a different area of the chest, back, and arms.
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