workouts

Pre-Training Week

  • Day 1 (Saturday) Partner workout. 315 calories. 42 minutes (including warm-up and cool down).
  1. first round was 60 seconds and second round was 30 reps each
 (Courtesy of Iris Ramirez-foundations619.com)
    • exercises 1= globe jumps/10 punches/plank on stability ball
    • exercises 2= wall sit/ crossover leg crunch
    • exercises 3=band pull-up, sb bridge raises
    • exercises 4= plank pyramid/pushup-hand slap, cpr side plank
    • exercies 5= mountain climbers, sb leg crunch

  • Day 2 (Sunday) REST

Round 1
  • 33 plie squats
  • 33 jumping jacks
  • :33 plank
  • REPEAT 3X
Round 2
  • 33 push-ups
  • 33 squat jumps
  • 33 bicycles
  • REPEAT 3X
Round 3
  • squat presses
  • plank jacks
  • reverse crunch
  • REPEAT 3X

  • Day 4 (Tuesday) No Workout

  • Day 5 (Wednesday) Hiit Workout with Iris. 382 calories burned. 40 minutes.
1. Cardio- toe touches, burpee pyramid, hop hop squat
2. Strength- plie squats with weights, one legged front kick/side lunge, 3 way push-ups (wide, tricep, downward dog), plank lifts, abs (plank on sb/punches, sb sideways throw, scissor crunch), (one more I can't remember)



  • Day 6 (Thursday) No Workout

  • Day 7 (Friday) No Workout

  • Day 8 (Saturday) Partner workout/Stations. 496 calories burned in about 58 mins
1. Station 1: Burpee pyramids (1 min, 45 sec, 30 sec, 15 sec) alternated with one legged front kick/side lunge (20, 12, 10, 8). Do 1 min. burpee pyramids, then 20 kick/lunges. Then do 45 sec. burpee pyramids and 12 kick/lunge, etc...
2. Station 2: mountain climbers (1 min, 45 sec, 30 sec, 15 sec) alternated with plie squats with weights (30,20,15,10)
3. Station 3: hop hop squat (1 min, 45 sec, 30 sec, 15 sec) alternated with 3 way push-ups (wide, tricep, downward dog)
4 Station 4: pull ups alternated with toe touches. This one we just did toe touches as long as our partner could do pull ups. goal was 20, 12, 10, 8

Then snowboarding for 4 hours. Not sure how many calories because I did not wear my heart rate monitor but last time I burned 1803.



  • Day 9 (Sunday) Walk/Run Day 1 of Training for the Bunny Bolt 10K. 132 calories in 34 minutes. 
1. Warm up for 5 minutes by walking (2.5 pace on the treadmill)
2. Run for 1 minute (4.5 pace) Walk for 2 minutes (2.5 pace) Repeat 8 times. 
3. "Cool-down" with a 5 minute walk (2.5 pace)



  • Day 10 (Monday) Walk/Run Day 2 of Training. 101 calories in 28 minutes. 
1. Warm up for 5 minutes by walking (2.5 pace on the treadmill)
2. Run for 1 minute (4.5 pace) Walk for 2 minutes (2.5 pace) Repeat 6 times. 
3. "Cool-down" with a 5 minute walk (2.5 pace)



  • Day 11 (Tuesday) Rest

  • Day 12 (Wednesday) Circuit training. 316 calories in about 30 minutes (if you subtract the talking :) 
  • Day 13 (Thursday) Strength Training. 324 calories. 49 minutes.

  • Day 14 (Friday) Walk/Run Day 3 of Training.
1. Warm up for 5 minutes by walking (2.5 pace on the treadmill)
2. Run for 1 minute (4.5 pace) Walk for 2 minutes (2.5 pace) Repeat 7 times. 
3. "Cool-down" with a 5 minute walk (2.5 pace)

  • Day 15 (Saturday) 444 calories in 50 minutes






  • Day 16 (Sunday) 203 calories in 38 minutes

1. Warm up for 5 minutes by walking (2.5 pace on the treadmill)
2. Run for 2 minute (4.5 pace) Walk for 2 minutes (2.5 pace) Repeat 7 times. 
3. "Cool-down" with a 5 minute walk (2.5 pace)


  • Day 17 (Monday) 150 calories in 31 minutes

1. Warm up for 5 minutes by walking (2.5 pace on the treadmill)
2. Run for 1 minute (6.0 pace) Walk for 2 minutes (3.5 pace) Repeat 7 times. 
3. "Cool-down" with a 5 minute walk (2.5 pace)


  • Day 18 (Tuesday) 283 calories in 37 minutes
Circuit 1
:30 wall sit with small arm circles to the side
:30 alternating lunges with side arm raises
:30 squats with shoulder press (10 lb weights)
30 jumping jacks

Circuit 2
:30 plank with alternating knee taps to the floor
:30 bicycle crunches
:30 supermans
20 burpees

Circuit 3
:30 push-ups
:30 tricep dips
:30 plank-hands to elbows (start on hands, then lower to right elbow, left elbow, then back to hands. repeat.)
10 jumping jacks

Repeat all 3 circuits for 30-45 minutes. I did each one 3 times. 

  • Day 19 (Wednesday) 198 calories in 34 minutes.
1. Warm up for 5 minutes by walking (2.5 pace on the treadmill)
2. Run for 2 minute (6.0 pace) Walk for 2 minutes (3.0 pace) Repeat 6 times. 
3. "Cool-down" with a 5 minute walk (2.5 pace)


  • Day 20 (Thursday). Almost 400 calories in 50 minutes
1. We did a circuit training, then did 6 strength exercises. 1 minute cardio. Repeat 1x. 

  • Day 21 (Friday) Rest

  • Day 22 (Saturday) Partner circuit training. 491 calories in about 55 minutes. 





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