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SLIMDOWN 90 DAY CHALLENGE WORKOUT

Weeks 1-2  |  CARDIO DRILL OPTIONS

Outdoors Track:
Walk (4 laps on ¼ track under 20 minutes) or
Easy Jog (4 laps on ¼ track under 15 minutes)
Indoors Treadmill:
Walk (1 mile minimum speed 3.0 – 3.5) or
Easy Jog (1 mile minimum speed 4.5)

 

Weeks 3-4  | CARDIO DRILL OPTIONS

Outdoors Track:
Speed Walk (6 laps on ¼ track under 30 minutes) or
Easy Jog (6 laps on ¼ track under 20 minutes) or
Hard run (6 laps without stopping/ your time)
Indoors Treadmill:
Walk (1 ½ mile minimum speed set to 3.5 – 4.0) or
Easy Jog (1 ½ miles minimum speed set to 4.5) or
Hard run (1 ½ miles speed set to 5.0- 6.0)

 

Weeks 5-10 | CARDIO DRILL OPTIONS

Outdoors Track:
Speed Walk/Jog Intervals: Alternate every 2 laps with a Speed walk/ Easy Jog for a total of 8 laps (2 miles) or
Run Intervals: Alternate every 2 laps with an Easy Jog/Hard Run for a total of 8 laps (2 miles)
Indoors Treadmill:
Speed Walk/Hard Run Intervals: Alternate Speed levels from (4.5- 5.0) up to (6.0-7.0) every 3 minutes for 2 miles

 

Weeks 11-12 | CARDIO DRILL OPTIONS

Outdoors Track:
Steady Jog for a minimum of 2 miles or
Steady Run for a minimum of 2 miles
Indoors Treadmill:
Steady Jog speed set to (5.5) minimum
Steady Run speed set (6.5) minimum

 

Weeks 1-2 | CIRCUIT TRAINING

Exercise | 2 Rotations/Sets | Time 30sec. per exercise

  1. Jumping Jacks
  2. Push Ups
  3. Alternating Forward Lunges (stationary)
  4. Mountain Climbers
  5. Jump Ropes (can be modified without the rope)
  6. Triceps Chair Dips
  7. Chair Squats
  8. Run N Place
  9. Side Shuffles (3 lateral movement left to right)
  10. Front Punches (with jabbing motions)
  11. Jumping Squats (soft landing)
  12. Front Kicks (alternating kicks)
  13. Full Squats w/ Calve Raises
  14. Sidekicks (alternating kicks)

 

Weeks 3-4 | CIRCUIT TRAINING

Exercise | 3 Rotations/Sets | Time 30sec. per exercise

  1. Jumping Jacks
  2. Push Ups
  3. Alternating Forward Lunges (stationary)
  4. Mountain Climbers
  5. Jump Ropes (can be modified without the rope)
  6. Triceps Chair Dips
  7. Chair Squats
  8. Run N Place
  9. Side Shuffles (3 lateral movement left to right)
  10. Front Punches (with jabbing motions)
  11. Jumping Squats (soft landing)
  12. Front Kicks (alternating kicks)
  13. Full Squats w/ Calve Raises
  14. Sidekicks (alternating kicks)

 

Weeks 5-10 | CIRCUIT TRAINING

Exercise | 2 Rotations/Sets | Time 60sec. per exercise

  1. Jumping Jacks
  2. Push Ups
  3. Alternating Forward Lunges (stationary)
  4. Mountain Climbers
  5. Jump Ropes (can be modified without the rope)
  6. Triceps Chair Dips
  7. Chair Squats
  8. Run N Place
  9. Side Shuffles (3 lateral movement left to right)
  10. Front Punches (with jabbing motions)
  11. Jumping Squats (soft landing)
  12. Front Kicks (alternating kicks)
  13. Full Squats w/ Calve Raises
  14. Sidekicks (alternating kicks)

 

Weeks 11-12 | CIRCUIT TRAINING

Exercise | 3 Rotations/Sets | Time 60sec. per exercise

  1. Jumping Jacks
  2. Push Ups
  3. Alternating Forward Lunges (stationary)
  4. Mountain Climbers
  5. Jump Ropes (can be modified without the rope)
  6. Triceps Chair Dips
  7. Chair Squats
  8. Run N Place
  9. Side Shuffles (3 lateral movement left to right)
  10. Front Punches (with jabbing motions)
  11. Jumping Squats (soft landing)
  12. Front Kicks (alternating kicks)
  13. Full Squats w/ Calve Raises
  14. Sidekicks (alternating kicks)

Note: You must complete the entire 14 exercise routine, which is considered one rotation. Upon completion you may enjoy a two minute rest period and water break prior to starting the next rotation.

By: Slimdown For Health, Personal Trainer Ringo Johnson.

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