12-weeks (Miami 2018)
12-week of Road Ready Fitness (no equipment necessary) as a prep for Miami Carnival 2018. Do each circuit 3x with 30 seconds rest between.
Week 1: Try these out for 1 min each and 20 seconds rest for 3-4 rounds. You’ll for sure burn some calories and build stronger legs and round glutes for di road!!!
- Squats In Place
- Squat Jumps
- Squat Jacks
- Pendulum Lunges
- Curtsy Lunges
- Squat Jumps
Week 2: Try these for 45 seconds each and 15 seconds rest in between each exercise for 4-5 rounds will get you that waistline in tact!
- Core Ins and Outs
- Pikes
- Alternating Core Knee Tucks
- Mountain Climbers
- Push up to Knee Tuck
- Cross Body Mountain Climbers
Week 3: steps 1-4 break 1 min – steps 5-8 break 1 min – steps 9-12 break 1 min. Try these for 30 seconds each for 4-6 rounds total
- Squat & Alternating Cross Over Knee Tuck
- Squat Jumps
- Pulsating Squats
- Low Side Shuffles
- Burpees
- Mountain Climbers
- Alternating Lying Toe Touches
- Full Sit Ups
- Russian Twists
- Cross Cross / Jump Jump / High Knee
- Toe Taps on Curb
- Squat Jumps on Steps
Week 4: Try these for 30 seconds each for 4-6 rounds total.
- Russian Twist
- Reverse Crunches / Kick Ups
- V-Ups
- Diving Crunches
- Side Plank / Oblique Crunches
- Plank Swivels
- Plank up downs
- Plank knee to elbow
- Bicycle Crunches
- Alternating Toe Touches
- Ins and outs
- Push-up cross over
- Reverse Plank cross over
Week 5: Start these exercises and complete first circuit for 1 min each and 30 seconds rest for 3-4 rounds
- Bench Jumps
- Burpee + Bench Jump
- Inch Worm + Cross Over Toe Tap
- Squat Jumps
- Bench Dips
Compete second circuit with a partner for 30 seconds for each partner for 3 rounds each. Complete 3 rounds of each before you go to the next partner exercises.
Partner Exercise :
- Wall Sit + Dips
- High Plank Hold + In’s and Outs
- High Plank Hold + Hop Overs
- Plank Up Downs + Lateral High Knees
Week 6: 1 min each 30 second break for 3–4 rounds
- 180 degree squat Jacks
- Straight Leg kick back – side – front
- Inch worm – kick back
- Plank Jack
- mountain climber
- Side step squat
- squat jump
- Side step squat – side kick
- Burpee complex *Can be done with ankle bands or without
week 7: All: 25 reps of each for 2 rounds & squat climbs: 4 rounds of 1 min each
- Plank Up Downs (can use a wall or pole)
- Squat Climbs (can use any pole)
- Glute Leg Raises
- Hip Flexor Raises
- Ins and Outs
- Pikes
- Bicycle Crunches
- Star Ins and Outs
- Leg Raises
week 8: 25 reps of each for 2 rounds .
- Squat Jacks
- Squat Jump – Knee Tuck
- Spider Man Push Ups
- Toe Taps – Pike
- Quick Feet – Burpee
- Curtsy Lunge – Squat
- Plank Swivel
- Knee Tuck
Week 9: Try these for 45 seconds each and 15 seconds rest in between each exercise for 4-5 rounds.
- Squat and Calf Raise
- Switch Lunge and Squat
- Single Leg Deadlift
- Single Leg Squat
- Squat and Torso Twist
Week 10: Try these exercise for 4-5 rounds total with 2-minute breaks in between. Add in a 5-minute jog with 5 minutes of stretching and a 1 mile jog/walk to finish.
- Standing Oblique crunches (30 seconds each side)
- Standing Alternating Knee Tucks (1 min)
- Side Kicks (1 min)
- Jumping Knee Tucks (1 min)
- Pelvic Thrust (1 min)
Week 11: Try these for 1-minute each for 3-4 rounds.
- Alternating Military Side
- Lunges
- Wide Leg High Knees
- Bench Toe Taps
- Standing Lateral / Front Leg Raises
- Floor Dips / Alternating Leg Kicks
- Push-ups
- Squat Hold / Calf Raise
Week 12: Try these for 25 reps each. Complete full 7 exercises for 3-4 rounds.
- Traveling Lateral Squats
- Curtsy Reverse Lunges
- Alternating Forward Lunges
- Squat Kick Back
- Push Up Knee Tuck
- Spider Man Push UP
- Mountain Climbers