30 Minutes cardio + Abs

Cardio: 30 minutes

Abs    
Bicycle (2 sets x 25 reps each side)
Lying Single Leg Raise (2 sets x 25 reps each side)
Ab Pulse Crunch (2 sets x 25 reps)
Plank Hip Taps (2 sets x 25 reps each side)

Plank Hip Taps

     

20 minutes cardio + Total Body

20 minute cardio

Total Body Set
SM Squats (3 sets x 10 reps)
DB Single Leg Deadlift (3 sets x 12 reps each leg)
Cable Glute Kickback (3 sets x 12 reps each leg)
DB Fly (3 sets x 12 reps)
DB Pullover (3 sets x 12 reps)
DB Curl (3 sets x 12 reps)
DB Shrugs (3 sets x 12 reps)
Straight-bar Cable Tricep Pushdown (3 sets x 12 reps)
Standing Calf Raises (3 sets x 25 reps)
Bicycle (3 sets x 25 reps)

Cable Glute Kickback

30 minutes cardio + Legs/Abs

30 minute cardio

Legs/Abs Set
DB Sumo Squats (3sets x 10 reps)
Glute Kickbacks (3 sets x 20 reps each leg)
Weighted Calf Raises (3 sets x 15 reps)
BW Squat (3 sets x 50 reps)
Lower Ab Leg Lifts (3 sets x 15-20 reps)
Oblique Side Crunch (3 sets x 15-20 reps each side)

Weighted Calf Raises

Weighted Calf Raises

30 minute Stair Run/Double Step mix + Total Body

30 minute cardio mix
– Stair Runs (2 sets x 15 reps = 1 time up/down is 1 rep **at least 20 steps**)
– Double Step Stair Climb (2 sets x 10 reps = 1 time up/down is 1 rep **at least 20 steps**)

Total Body (4 sets)
DB Bentover Row (25 reps)
Jump Squat (10-15 reps)
DB Curl/Tricep Extension Combo (25 reps each)
Ab Crunch (25 reps)
DB Shoulder Press (25 reps)
Side Leg Lifts (25 reps)
DB Side Oblique Bends (25 reps each side)

30 minutes cardio + Total Body

30 minute cardio

Total Body Set
Single Arm Lying DB Ext to Single Leg Glute Raise (3 sets x 10-12 reps each side)
Glute Kickbacks (3 sets x 15-20 reps each leg)
DB Chest Press (3 sets x 10 reps)
BB Front Raise (3 sets x 14 reps)
BB Military Press (3 sets x 14 reps)
DB Concentration Curl (3 sets x 10 reps each arm)
Ab Crunch (3 sets x 50 reps)

Single Arm Lying DB Ext to Single Leg Glute Raise