52 Weekend Warrior Workouts

Week 1
Bring on the New Year ! Complete 3 rounds in your best time with proper form.
Warm-up and cool down for 5-10 minutes each.

 20 Smurf jacks
 16 Squat to Overhead Press
 20 Plank jacks
 16 Triceps Push Ups (modify on knees)
 20 Floppy Burpee
 16 Jack Knives (16 left & 16 right) (crunches with one leg straight out hovering over
the ground and one knee into the chest)

Week 2
Complete 3 rounds in your best time with proper form.
Warm-up and cool down for 5-10 minutes each.

 100 Skaters 1-2

 50 Full Sit-ups
 25 Reverse Lunges 1-1
 100 Jumping Jacks
 50 Reverse Crunches + DB Chest Press
 25 Reverse Lunges 1-1
 60 sec Plank

Week 3
Descending 10  1 Ladder.
Warm-up and cool down for 5-10 minutes each.

 Squat Jump
 Suicide Push Ups
 Leg Raises
 Floppy Burpee

Week 4
Complete 4 rounds in your best time with proper form. 60 sec/exercise
Warm-up and cool down for 5-10 minutes each.

 Ali Shuffle
 Alt Rev Lunge + Front Kick
  Row + Kick Back
 Sit up + Jab
 Cross Body Mountain Climbers

Week 5
Complete 4 rounds in your best time with proper form.
Warm-up and cool down for 5-10 minutes each.

 25 M Bear Crawl
 25 Triceps Dips
 25 Lateral Lunge + Curl to Press
 25 Squat Hold with overhead Triceps Extension

Week 6
Complete 4 in your best time with proper form. Work one side at a time. L-R-L-R
Warm-up and cool down for 5-10 minutes each.

 15 Half Turkish Get-Ups (up to the half kneeling position & back down)
 15 Windmills
 30 Side Plank with a hip dip
 30 Russian Twist 1-1
 30 Flutter Kicks 1-1

Week 7
Complete 10 reps in round 1, 20 reps in round 2, and 30 reps in round 3 in your best time
with proper form.
Warm-up and cool down for 5-10 minutes each.

 Thrusters
 Elevated Glute Bridge
 Superman
 Scissor Kicks
 Reverse Crunches

Week 8
Complete 3 rounds: 60 sec per exercise in round 1, 45 sec in round two, and 30 seconds for
round three in your best time with proper form.
Warm-up and cool down for 5-10 minutes each.

 Burpee
 Romanian Deadlift
 Wall Sit
 Hammer Curls + Calf Raise
 Squat Pulse
 Pull Over Sit Ups
Week 9
Complete 4 sets of 10 reps each. Rest as needed. You’ll need a set of dumbbells.
Warm-up and cool down for 5-10 minutes each.

 Bent-Over Row + Triceps Kickback

 Chest Press (lie on ground)
 Seated Military Press
 Dive-bombers
 Biceps Curl

Week 10
Complete 3 rounds in your best time with proper form. Rest as needed.
Warm-up and cool down for 5-10 minutes each.

 15 Front Raise
 15 Prisoner Squats
 25 meter Lateral Shuffle
 15 Star Jumps
 15 Hollow Snaps (or 15 sec hollow hold)

Week 11
Lucky 7’s Shamrock! Complete 7 rounds with proper form for time.
Warm-up and cool down for 5-10 minutes each

 7 jumping jacks
 7 man makers
 7 star jumps
 7 plank jacks
 7 marching glute bridge
 7 squat to lat raise
 7 kettlebell swings

Week 12
Complete 3 total rounds: 30 reps in round 1, 20 reps in round 2, and 10 reps in round 3 in
your best time with proper form. Rest as needed.
Warm-up and cool down for 5-10 minutes each.

 KB/DB Swings
 Pike Push Ups
 Shoulder Touches 1-1
 Russian Twist 1-1
 Plank Punches 1-1

Week 13
3 rounds as follows: 50 reps round 1, 40 reps round 2, 30 reps round 3. Burpees remain the
same. Complete in your best time with proper form.
Warm-up and cool down for 5-10 minutes each.

 50 Cross-body Mountain Climbers 1-1 (knee in towards opposite shoulder)

 5 Burpees
 50 Jumping Jacks
 5 Burpees
 50 V-ups

Week 14
Complete 2-3 rounds in your best time with proper form.
Warm-up and cool down for 5-10 minutes each.

 50 Arm Haulers (for demo see: youtube.com/watch?v=P4SBXSIwNpc)

 1 Burpees
 40 Flutter Kicks
 2 Burpees
 30 Renegade Rows 1-2
 3 Burpees
 20 Alt Seated Military Press
 4 Burpees
 10 Broad Jumps
 5 Burpees

Week 15
Descending 10  2 Ladder. Reps 10, 8, 6, 4, 2. Rest as needed.
Warm-up and cool down for 5-10 minutes each.

 10 Renegade Rows
 10 Inchworm to Push Up
 10 Mountain Climbers
 10 Hollow Snaps
 10 Marching Glue Bridge

Week 16
Complete 3-5 rounds in your best time with proper form.
Warm-up and cool down for 5-10 minutes each.

 200 M Run
 10 Single Leg Dead Lifts
 10 Dumbbell/KB Swings
 10 Spiderman Planks 1-1
 10 Tuck Jumps
 20 Bicycle crunches

Week 17
Complete 3 rounds in your best time with proper form.
Warm-up and cool down for 5-10 minutes each.

 20 High Knees 1-1-2-2

 20 Superhero Lunges 1-2-3-4 (lunge forward, balance on front leg and lift back leg up
while stretching out arms parallel to ground. Return to starting position)
 20 Weighted Step Ups 1-1-2-2
 20 Skaters 1-2-3-4
 ¼ mile run

Week 18
Complete 7 rounds in your best time with proper form.
Warm-up and cool down for 5-10 minutes each.

 5 Burpees
 10 Mountain Climbers 1-1
 15 kettlebell or dumbbell swings
 10 Mountain Climbers 1-1
 5 Hollow Rocks

Week 19
Complete 100 reps of each exercise with proper form. Rest as needed.
Warm-up and cool down for 5-10 minutes each.

 Prisoner Squats
 Arm Circles forward or backward
 Air Jump Ropes
 Plank Jacks
 Butterfly Sit Ups

Week 20
Complete 4 rounds with proper form. Rest as needed.
Warm-up and cool down for 5-10 minutes each.

 20 Arnold Press
 15 Rotational Squat Jumps
 10 Standing Horizontal Chops 1-1
 20 Russian Twist

Week 21
Complete 3 rounds with proper form. Rest as needed.
Warm-up and cool down for 5-10 minutes each.

 25 meter Primal Crawls

 20 Fire Hydrants
 20 Donkey Kicks
 20 Bus Drivers (in a v-sit position)
  10 T-Rotation Push up

Week 22
Complete 3 rounds with proper form. Rest as needed.
Warm-up and cool down for 5-10 minutes each.

 5 Lat Raise
 7 Front Raise
 9 Squat Curl Press
 40 double unders (or attempts)

Week 23
Complete 3 rounds with proper form. Rest as needed.
Warm-up and cool down for 5-10 minutes each.

 12 Single Leg Deadlift

 12 Single Leg Glute Bridge
 12 lateral lunges (6/side)
 12 Deck Squats
 120 sec Plank

Week 24
Complete 4 rounds with proper form. Rest as needed.
Warm-up and cool down for 5-10 minutes each.

 15 Lateral Lunge to Press

 14 Prying Goblet Squat
 13 Marching Glute Bridge
 12 Sprinter Sit Ups
 11 Box Jumps (step-down ONLY – mod with step-ups)

Week 25
Complete 2-3 rounds with proper form. Rest as needed.
Warm-up and cool down for 5-10 minutes each.

 ¼ mile run forwards

 10 Reverse Fly’s
 10 3-Way Bent-Over Row (l, r, both)
 10 Romanian Deadlifts
 200 meter run backwards

Week 26
Complete 2 rounds with proper form. Rest as needed.
Warm-up and cool down for 5-10 minutes each.

 20 1-legged deadlift with front kick (no weight) 10/side

  30 Reverse Crunch
 20 Hollow Snaps
 30 Table Top Marching Bridge 1-2
 20 Side Plank Snatch 1-2

Week 27
Complete 2 rounds with proper form. Rest as needed.
Warm-up and cool down for 5-10 minutes each.

 30 1-arm swings (15/side)

 20 primal crawls
 10 x 3-5 sec hollow holds
 5 Burpee Broad Jumps – as far as possible!
 200 M Run

Week 28
Complete 3 rounds with proper form. Rest as needed.
Warm-up and cool down for 5-10 minutes each.

 10 Split Squat Jumps

 20 Bird Dogs
 30 Spiderman Planks
 20 Double Unders
 10 Hand Release Push-Ups

Week 29
Complete 3-4 rounds with proper form. Rest as needed.
Warm-up and cool down for 5-10 minutes each.

 20 Alternating Step-Ups
 15 Dips
 20 Alt Pistol Squat Taps over chair 1-2
 15 Decline Push Ups
 20 Hip Bridges (feet elevated)
 15 high knees (1-1)

Week 30
Complete 3 rounds (30 sec per exercise) with proper form. Rest as needed.
Warm-up and cool down for 5-10 minutes each.

 DB/KB Swing
 Around the World DB Pass
 Skull Crushers
 Forward Lunge + DB Pass
 Plié Squat Pulse
 Bicep Curl + Supinated Press
Week 31
Complete 4 rounds (30 sec per exercise) with proper form. Rest as needed.
Warm-up and cool down for 5-10 minutes each.

 Chest Press
 Chest Fly’s
 Dive Bombers
 Alt Side Lunge + Abduction
 Elbow to Knee Crunch
 25 meter Lateral Shuffles

Week 32
Complete 3 rounds (45 sec/exercise and 15 sec rest between each exercise).
Warm-up and cool down for 5-10 minutes each.

 Low Plank
 Low Push Up Hold
 Wall Sit with Military Press
 V- Sit Hold
 ¼ mile jog

Week 33
Complete 3 rounds with proper form. Rest as needed.
Warm-up and cool down for 5-10 minutes each.

 10 Full Sit Up with Jabs

 20 Punch + Squat (duck)
 30 Ali Shuffle 1-1
 40 Imaginary Hop Scotch (forward and backward- alternate middle foot)
 50 Jumping jacks

Week 34
Descending ladder from 10 to 5. Rest as needed.
Warm-up and cool down for 5-10 minutes each.

 Squat to Tuck Jump

 Alternating Deep Side Lunges 1-1
 Single Leg Bridge 1-1
 Rest 20 sec
 2 Rounds
 10 Reverse Lunge to Lat Raise 1-1
 20 Mountain Climbers 1-1
 30 sec Extended Plank

Week 35
One Round. Rest as needed.
Warm-up and cool down for 5-10 minutes each.

 1 Min Jump Rope or Air jump rope

 50 Straight-legged Sit-ups
 100 Reverse Crunches
 1 Min High Knees
 50 Windshield Wipers
 100 Side Plank with hip dip (50/side)
 1 Min Butt kicks
 50 Superman’s
 100 Flutter Kicks

Week 36
Complete 2 rounds with proper form. Rest as needed.
Warm-up and cool down for 5-10 minutes each

 60 DB/KB Swings
 50 Lateral Step-Ups
 40 Seated Military Press
 30 Spiderman planks
 20 Squat Jumps
 10 Hollow Snaps

Week 37
Complete 4 rounds with proper form. Rest as needed. Release the Animal!
Warm-up and cool down for 5-10 minutes each.

 1 min Quick Feet

 10 Scorpion presses
 30 Bird Dogs 1-2
 10 Inchworms + Push Up
 30 Donkey Kicks 1-2
 10 Crab Toe Touches
 25 meter Bear Crawl
 25 meter Duck Walk

Week 38
Complete 2 rounds with proper form. Rest as needed.
Warm-up and cool down for 5-10 minutes each

 200 meter Run

 20 Air Squats
 300 meter Run
  30 Renegade Rows
 200 meter Run
 20 Lunges (1-1)

Week 39
Complete 4 rounds with proper form. First round = left side, Second = right, etc.
Warm-up and cool down for 5-10 minutes each

 10 Single Leg Deadlifts

 10 Single Arm Front Raise
 10 Single Leg Burpee’s
 Squat Hold + Alt Bicep Curls + Press
 60 Single Leg Plank
 Rest 30

Week 40
Complete 2 rounds with proper form. Rest as needed.
Warm-up and cool down for 5-10 minutes each

 10 Spiderman Push Ups 1-2

 20 Hammer Curls (biceps)
 20 Overhead Triceps Extensions
 30 Supinated Bent over Row
 40 Suicide Tap Downs 1-2

Week 41
Complete 2 rounds in your best time with proper form. Rest as needed.
Warm-up and cool down for 5-10 minutes each.

 50 Crab Toe Touch

 40 Butt Kicks
 30 RFESS - Rear Foot Elevated Split Squat (15 per leg)
 20 Sumo Dead Lift High Pull
 10 Sprinter Sit Ups

Week 42
Complete 2 rounds in your best time with proper form. Rest as needed.
Warm-up and cool down for 5-10 minutes each.

 14 Mountain Climbers
 14 Thrusters
 14 High Knees
 14 X’s and O’s (lie on your back extend your arms and legs in an X then rock up onto
tail bone squeeze knees with feet off the ground to make an O repeat)
14 Floppy Burpees
  14 Plank with hip dips (14/side)
 14 DB alt split jerks
 14 Windmills Per side
 14 Superman’s

Week 43
Complete 3 rounds in your best time with proper form. Rest as needed. Focus on
explosiveness. Warm-up and cool down for 5-10 minutes each.

30 sec Speed Skaters

15 Frog Jumps
30 sec Speed Skaters
15 Plank Jacks
25 meter Grapevine (both ways)
10 Floppy Burpees
30 sec Skaters
20 Reverse Lunges to Knee Raise 1-2

Week 44
Complete 3 rounds in your best time with proper form. Rest as needed.
Warm-up and cool down for 5-10 minutes each.

 25 meter Sprint
 20 Walking Lunges 1-2
 20 Sumo Deadlift High Pull
 20 Sprinter sit ups (10 left and 10 right)
 20 Single leg Deadlift
 20 Glute bridge + Chest Press

Week 45
Increase your rep count by 2 each round for 5 total rounds. Rest as needed.
Warm-up and cool down for 5-10 minutes each.

 3 Thrusters
 3 Decline Push Ups
 3 Burpee Tuck Jumps
 3 Hollow Snaps
 100 meter run (distance does not change each round)

Week 46
Complete 2 rounds in your best time with proper form. Rest as needed.
Warm-up and cool down for 5-10 minutes each.

 100 meter Farmers walk

 50 Toe Touches on a chair
 30 Plank with Butt Kick
  20 Lumber Jacks
 5 Deck squats
 30 Opposite hand opposite leg (similar to v-up, but only bring opposite hand and leg
up to meet at the top)
 5 Deck squats
 20 Wood Chops
 50 Suicide Tap Downs

Week 47
Complete 3 rounds in your best time with proper form. Rest as needed.
Warm-up and cool down for 5-10 minutes each.

 20 Bicycle crunches
 10 Squat with torso twist
 20 Reverse fly’s
 10 Renegade Rows
 20 Fire hydrants
 10 Pullovers
 20 Lateral Bicep Curls
 10 Hip Bridges

Week 48
Complete 4 rounds in your best time with proper form. Rest as needed.
Warm-up and cool down for 5-10 minutes each.

 25 meter Side Shuffles (half left and half right)

 30 Abductions (per side)
 30 Kickbacks
 25 meter Bounding
 20 Chest Fly’s
 20 Suicide Push Ups
 20 Floor Wipers
 20 Quadrupeds
 10 Lateral Jumps to floppy Burpee

Week 49
Complete 4 rounds in your best time with proper form. Rest as needed.
Warm-up and cool down for 5-10 minutes each.

 60 sec Standing Jabs with core tight

 50 Full Sit Ups
 40 Ali Shuffles
 30 Sumo Dead Lift High Pulls
 20 Double Unders
 15 Quick Squats
 10 Reverse Lunge to Front Kick 1-1
Week 50

12 Days of Christmas. Complete 3-4 rounds with proper form. Rest as needed.
Warm-up and cool down for 5-10 minutes each.

 1 Tuck Jump
 2 Surfer Get ups
 3 Overhead Squats
 4 Frog Kicks
 5 Burpee
 6 Superhero lunges 1-1
 7 Leg raises
 8 Spiderman push-ups
 9 1/s kneeling get ups
 10 high knees
 11 Jack knives per leg
 12 Star Jumps

Week 51
Complete 3 rounds in your best time with proper form. Rest as needed.
Warm-up and cool down for 5-10 minutes each.

 50 Jumping Jacks
 40 walking Lunges 1-2
 30 Butt kicks 1-1
 20 Mega Flutter Kicks
 10 Hand Release Push Ups
 5 Triceps Dips
 50 Russian Twist 1-2

Week 52
Last week of 2016! Complete 2 rounds in your best time with proper form. Rest as needed.
Warm-up and cool down for 5-10 minutes each.

 200 meter run

 16 High Knees 1-1
 20 In and out Squat Jumps (from narrow to wide squat)
 16 Jumping Jack Burpees
 20 Pike Push ups
 16 Slow Cross body mountain climbers
 200 meter run backwards