WORKOUT 1: THE 30-MINUTE MED BALL MELTER

DYNAMIC 3-MIN. WARMUP

Complete each exercise in order two times through.

• Glute Bridges (10 reps)
• Forward Lunge With Rotation (5 per side)
  • Pause at bottom of lunge and plant the hand of the back leg on the floor inside the front foot; rotate chest toward front knee while reaching to the ceiling with hand of front leg. Hold for 2 sec. and then switch.
• March in Place (30 sec.)

WORKOUT

Do these six exercises as a circuit with five Medicine Ball Slams between each exercise. Rest 30 sec. after medicine ball slams. Complete three rounds.

• Walking Lunge With Torso Rotation Holding Medicine Ball at Chest (10 per side)
• Alternating Pushup With Med Ball Under One Hand (5 per arm)
• Forearm Plank (45 to 60 sec.)
• Single-leg RDL Holding Medicine Ball (10 per leg)
• 10 Pullups (if needed, use an elastic strap or weight-assist machine)
• Russian Twist With Medicine Ball (10 to 20 per side)

Workout by Hollis Tuttle, RRCA-certified running coach, Mile High Run Club, New York City

WORKOUT 2: THE HALF-HOUR POWER ROW

10-MIN. WARMUP

• 4 min. @ 22 stroke rate
• 3 min. @ 24 stroke rate
• 2 min. @ 26 stroke rate
• 1 min. @ 28 stroke rate

Rest 60 sec.

12-MIN. ROW TIME

Rest 45 to 60 sec. between each piece.

• Piece 1:
  • 2 min. @ 24 stroke rate
  • 1 min. @ 26 stroke rate
• Piece 2:
  • 2 min. @ 26 stroke rate
  • 1 min. @ 28 stroke rate
• Piece 3:
  • 2 min. @ 28 stroke rate
  • 1 min. @ 30 stroke rate

Rest 60 sec.

6-MIN. FINISHER

Hit each stroke rate for 20 sec., rest for 20 sec. after every 40-sec. mark.

• 26, 28 x 2 (90% power)
• 28, 30 x 2 (95% power)
• 30, 32 x 2 (100% power)

Workout by Jason Lee, trainer, Row House NYC

WORKOUT 3: 30-MINUTE HIIT CIRCUIT

WARMUP

Do 2 min. on treadmill.

CIRCUIT 1

Repeat 2 times.

• Run (1 min.)
• Sprint + Walk (30 sec. each)
• Run (1 min.)
• Walking Dumbbell Lunge With Biceps Curl (1 min.)
• Pushup + Pullup (1 min. alternating 5 of each, assisted or unassisted)
• Plank (1 min.)

Rest 1 min.

CIRCUIT 2

Repeat 2 times.

• Walk (1 min.; incline 12%)
• Jog (1 min.; incline 6%)
• Walk (1 min.; incline 12%)
• Goblet Squats (20 reps—use weight that is very challenging by the last few reps)
• Bentover Barbell Rows (15 reps)
• Barbell Shoulder Presses (15 reps)

Rest 1 min. after you complete 2 rounds

CIRCUIT 3

Repeat 2 times.

• Battle Rope (30 sec.)
• Ball Slam (30 sec.)
• Burpee (30 sec.)

Rest 30 sec.

Workout by Jamie George, instructor/director of training, Ripped Fitness