Elite Level

Beginner level                         Intermediate Level                          Elite Level

7 Days of busting your ass for 30-60 minutes with minimal equipment will give you results! If you are willing to try it with me, I will prove it to you.

The Challenge Test:  It is always good to assess your ability at the beginning of a workout routine. Here is a quick test you can do at Day 1 and Day 8, to track your progress. 

As many as you can get in a minute: Burpees > Push-ups > Jack Knife Sit-ups > Switch lunges

Day 1- Puttin’ in Work

Warm up: 10 minute Jog

Stretch: Straight Leg Hamstring stretch, L/R Split Leg Hamstring stretch,  Knee to chest, Quad Stretch, L/R Side Lunge – WATCH

Body Weight Circuit: 3 sets (20 Burpees > 20 Barrier Lateral jumps > 20 Split jumps > 20 Mountain Climbers, 20 Pushups)- WATCH

Core Circuit: 3 sets (12 Jack Knife Sit-ups > 10 V-ups >12 Oblique Heel Taps >10 Side Crunches each side > :60 sec High Plank)- WATCH

Day 2 – Push it Harder!

Warm up: 2 Sets (50 Jacks > 50 High Knees > 50 Butt Kicks > 20 Switch Lunges > 20 Frog Squat Jumps > 20 Lateral Jumps > 20 Alternating Pendulum Plank > 25 Push-ups)-WATCH

Yoga: Downward DogLungeWarrior 1Warrior 2Reverse WarriorSide Angle,Extended Side AngleTrianglePyramidDownward DogChilds PoseCobraDownward Dog

The Workout: 3 sets (Body Weight Dips 20 > 10 Pull-ups (or 20 band pulls, or 20 floor scoots) > 20 Diamond Push-ups > 10 Handstand Push-ups (or modified handstand pushups) > 50 Jump-ropes (or calf jumps) > 10 Skip Jumps > 20 Squat Jumps to knee touch > 20 Crunches > 15 Plank reach throughs) WATCH

Cool Down: 5 min jog

Day 3 – Sports Mix

Warm up: 2 minutes Easy Jog > :30 seconds rest > 3 minutes Moderate Jog > :30 seconds rest > 3 minutes RUN

Stretch: Seated Hamstring StretchSeated Glute StretchLower Back StretchGroin StretchShoulder StretchStreamline StretchTriceps StretchDownward DogCobra

The Workout: 3 (10 Suicide Run > 10 X 4 Corners (5 each way) > 10 Standing Hurdle Jumps > 8 In & Out Jumps > 5 Football Drills) WATCH

Ab Circuit: 3 (20 Running Crunch > 20 Straight leg twist > 10 tuck to plank > 10 side to side 15 Jack knife sit-ups > 15 Reverse Crunch > 10 Side to side leg Lifts) WATCH

Day 4 – Recovery

Warm up: 5 minute Jog

Yoga: Downward DogLungeWarrior 1Warrior 2Reverse WarriorSide AngleExtended Side AngleTrianglePyramidDownward DogChilds PoseCobraDownward Dog

The Stretch: 3 sets (5 x :10 count Slow Squats > 5 x :10 count Slow Lunges (each side) > 5 x :10 count Slow Side Lunges (each side) > :10 count plank) WATCH

Day 5 – Full Body Power

Warm-up: 3 sets ( 25 Jumping Jacks, 20 high knees (with arms up), 20 Mountain Climbers, 10 Clockwise Push-ups, 10 Counter-clockwise Push-ups, 20 Mule Kicks) WATCH

Stretch: Straight Leg Hamstring stretch, L/R Split Leg Hamstring stretch,  Knee to chest, Quad Stretch, L/R Side Lunge - WATCH

 Body Weight Circuit: 3 sets (10 Burpees > 10 Barrier Lateral jumps > 10 switch lunges > 10 -180 Jumps > 10 Plank Knee-ups > 10 Jack Knife Sit-ups > 10 V-ups) WATCH
Day 6- The Quick Mix

Warm up: 10 minute Jog

Yoga: Downward DogLungeWarrior 1Warrior 2Reverse WarriorSide AngleExtended Side AngleTrianglePyramidDownward DogChilds PoseCobraDownward Dog

The Workout: 3 sets (50 Jacks > 50 High Knees > 50 Butt Kicks > 20 Switch Lunges > 20 Frog Squat Jumps > 20 Lateral Jumps > 20 Alternating Pendulum Plank > 25 Push-ups)- WATCH

Day 7- Hard & Fast

Warm up: 2 minutes Easy Jog > :30 seconds rest > 3 minutes Moderate Jog > :30 seconds rest > 3 minutes RUN

Stretch: Seated Hamstring StretchSeated Glute StretchLower Back StretchGroin StretchShoulder StretchStreamline StretchTriceps StretchDownward DogCobra

The Workout: 6 sets Fast! ( 10 Jumping Jacks, 10 high knees (with arms up), 10 Mountain Climbers, 5 Clockwise Push-ups, 5 Counter-clockwise Push-ups, 10 Mule Kicks) WATCH