Trying To Squeeze In a Quick Workout?
Or Have a Lot of Time Today To Dedicate to Your Workout?

Here are the Workouts By Running Time
From Shortest to Longest in Each Category

38 Minutes + Warm Up. 40/20 split of Classic Step Moves

Phase 1 | Week 1 Circuit fashion workout for Back & Triceps. You are aiming for weights that are 75% of your 1 Rep Max and/or weights you are able to do approx. 15 reps for each exercise

Circuit Training Series. 9 Rounds Alternating Biceps & Triceps. Approximately 16 reps per exercise

Warm Up: 8.5 Minutes Fast Freestyle Hi Lo: 21 Minutes Chest/Shoulders Round 1: 3.5 Minutes Chest/Shoulders Round 2: 4 Minutes Chest/ShouldersRound 3: 4.5 Minutes Chest/Shoulders Round 4: 3.5 Minutes

38 Minutes + Warm Up. Get your Legwarmers on for some Classic Aerobic Moves! 40/20 Split. Each Round ends with holding a Plank for 10 sec longer than previous round. Ends with a Tabata and Planks for 60 seconds

38 Minutes + Warm Up. Get Your Legwarmers on for Some Classic Aerobic Moves! 40/20 Split. Each Round ends with holding a Plank for 10 sec longer than previous round. Ends with a Tabata and Planks for 60 seconds

33 Minutes + Warm Up. Each Round consists of: 1:11 Minutes of Cardio Step, 40 sec of Compound Strength, 40 sec of Compound Strength, 40 sec of Isolated Upper Body Strength . Last Round Repeats all the Cardio Step Intervals in a 45/10 Split

3 Combinations & 4 Blasts

38 Minutes + Warm Up. Each 5 Minute Round couples 2 moves in the following training configuration: 50/10, 40/20, 30/30, 20/40, 10/50, with the Last 50 Seconds Serving as the Break In Between Rounds. Ends with 50/10 splits, then a Tabata. BEST TO BE DONE OUTSIDE OR IN A BIG SPACE!

Phase 3 | Week 4. The last workout for Legs. Aiming for 85% of your one rep max (weights from Page 46) and 8 reps to see if you are 5% stronger.

Phase 3 | Week 2. Repeating Page 43, but with weights that are 85% of your one rep max and 7 reps per exercise

40 Minutes + Warm Up. Each Round Consists of Running and Agility Type Sports Drills for a Minute, Then Strength as follows: 20 Seconds Heaviest Weight, 30 Seconds Medium Weight, 40 Seconds Light Weight. Workout is Broken Down By: Suicides & Shoulders (2 Rounds), Side Slides & Biceps (2 Rounds), Crazy Legs & Triceps (2 Rounds), Knee Skips & Back (2 Rounds), Side Shuffles & Chest (2 Rounds. BEST DONE OUTSIDE or IN A BIG SPACE!!

38 Minutes + Warm Up. Each Round Consists of: Step Cardio for 1:11, Leg Strength Interval for 40 sec, Leg Conditioning Drill for 40 Sec, Core Interval for 40 Sec, Leg Strength Interval for 40 sec, Leg Conditioning Drill for 40 Sec, Core Interval for 40 Sec. Workout Ends with All the Step Cardios in a 1:11/10 Split

Phase 3 | Week 1. 8 reps of each exercise at 80% of your 1 rep max

45 Minutes + Warm Up. Repeat the same Kickboxing inspired 8 or 16 count combination for 3 rounds: Round 1: No Weight, Round 2: 1 or 2 lb Hand Weights, Round 3: 2 or 4 lb Hand Weights

31 Minutes + Warm Up. 6 Rounds of Tabata. Each Round ends with an Active Recovery Combination that you learn in the Warm Up, Followed by a Break. Consists of Hi-Lo and Kickboxing Moves

Phase 2 | Week 1 Aiming for weights that are 80% of your 1 rep max TRI-SETS: 3 Rounds of 3 Sets of 3 Exercises

33 Min First 8 Rounds | 49 Min With Bonus

30 Min First 8 Rounds | 48 Min With Bonus

40 Minutes + Warm Up. 20/10, then 40/20 split per round. Each Round Ends with Core work. Final Interval full 40/20 split

Phase 1 | Week 4 Circuit fashion workout for Back & Triceps. You are aiming for weights that are 75% of your 1 Rep Max and/or weights you are able to do approx. 15 reps for each exercise

39 Minutes + Warm Up. Each Round consists of: 30 Sec Hard Cardio, 20 Sec Harder Cardio, 10 Sec Hardest Cardio. Followed by 1 minute of weight work in a 4x4 fashion. Ends with a Tabata

29 Min First 8 Rounds | 48 Min With Bonus

3 Combinations and 3 Blasts Combinations are revisited, zig zagged, with Blasts in between, then all at the end. Pace is 140 BPM

2 Combinations & 2 Blasts Pace is 135 BPM

30 Min First 8 Rounds | 48 Min With Bonus

31 Min First 8 Rounds | 49 Min With Bonus

Phase 1 | Isolated Cardio & Strength

3 Combinations & 1 Blast

40 Minutes + Warm Up. 3 Rounds consisting of: Cardio for 1 min 8 sec, Plyo Cardio Move for 40 sec, Leg conditioning move for 40 sec, Plyo Cardio Move for 40 sec, Leg conditioning move for 40 sec, Planks for 30 sec

42 Minutes + Warm Up. 40/20 split. Each round ends with holding Planks for 10 seconds longer with each passing round. Ends with a Tabata

29 Min First 8 Rounds | 49 Min with Bonus

3 Combinations & 1 Blast. Pace is 135 BPM

Warm Up: 8.5 Minutes Fast Freestyle Step: 19 Minutes Legs & Shoulders Round 1: 7 Minutes Legs & Shoulders Round 2: 6.5 Minutes Legs & Shoulders Round 3: 7.5 Minutes

Warm Up: 9 minutes Hi/Lo: 18 Minutes Chest & Back: 22 Minutes

Phase 1 | Week 4 Circuit fashion workout for Chest, Shoulders, & Biceps. You are aiming for weights that are 75% of your 1 Rep Max and/or weights you are able to do approx. 15 reps for each exercise

3 Combinations & 1 Blast 140 BPM

3 Combinations & 1 Blast 140 BPM

2 Combinations

30 Min First 8 Rounds | 50 MinWith Bonus