Journey to a Healthy Lifestyle

This workout is broken into 7 rounds for some reason. You only do each move once for 30 seconds so I was confused as to why they had different rounds. You will use either you medicine ball or dumbbells. For some of the ones they used the ball in I could've used heavier weights so next time I will be using dumbbells for those moves.

Round 1

1. Squat- They used the ball, but that wasn't heavy enough for me so I will be using my 10 lb dumbbells next time and maybe even go up from there. 

2.Front Back Lunge (Right)- Lunge front then back. This was another one the used the ball on that I will be using my 10lbs for next time. 

3. Front Back Lunge (Left)- Same as above.

4. Step Up (Right/Left)- Keep one foot on bench and step other up and down. Do 15 seconds on each leg.

Round 2

1. Pull Up

2. Reverse Grip Row

3. Pull Over

4. Reverse fly

Round 3

1. 1 Hand Push Up (Right/Left)- Place one hand on the ball and other on the floor and do push ups. Switch the hand that is on the ball at the 15 second mark. I surprisingly didn't' struggle as much as I thought I would for this one.

2. Chest Fly

3. Feet on ball Push up- Unfortunately exactly what it sounds like. I was able to keep my balance enough for at least a few push ups. 

4. Incline Press

Round 4

1. Military Press- They used the ball but I will be using heavier weights next time. 

2. Lateral Raise

3. Upright Row

4. Anterior Raise- Hold ball in front of you and raise it to chin height. 

Round 5

1. Bicep Curl

2. Hammer Curl

3. Concentration Curl- 15 seconds right arm and 15 seconds left arm.

4. Rotation Curl- Rotate your hands up and hold your arms out to your side and curl.

Round 6

1. Tricep Dips

2. Tricep Kickbacks (Right)

3. Tricep Kickbacks (Left)

4. Skull Crusher- Lie on the floor or bench and hold your arms straight up. Bend at your elbow and lower the top part of your arm down without moving your elbows. 

Round 7

1. Plank Hold on Ball- Put your hands on the ball and hold a plank. Be prepared to shake!

2. Mountain Climber on Ball- Put your hands on the ball and do mountain climbers. 

3. Windshield Wiper (Right)- Sagi put the 8 lb medicine ball between his feet to do this. I couldn't do that so I just did it without anything. Put legs straight up in the air with your knees bent. Lower your legs to your tight side and back to center. 

4. Windshield Wiper (Left)- Same as above except you go to the left. 

All of the moves are 10 minutes.

1. C-tap- Sit on the floor in a  c-sit position. Reach right hand back lower down and tap behind you on the right then raise up and do the same with the left hand. 

2. Forearm Run- Get into a forearm plank and quickly switch the foot that you bring in like doing mountain climbers.

3. Up Down Reach- Lay on your back with your legs straight up in the air. Lower your legs to the floor then bring back up and do a crunch reaching your hands to your feet. 

4. Oblique Crunch Twist (Left/Right)- Lay on your back and bring one knee to the side so it's facing away from you and keep the other foot out straight. Crunch the straight leg in. Do one minute for both sides. 

5. Side Plank Wing (Left/Right)- Get in a side plank position. Tap hip down to ground, raise back up and crunch top leg in to top elbow. Do one minute for both sides. 

6. Windshield Tap- Lay on you back with your legs straight up (your knees can be bent). Lower and tap feet down to the side, center, then other side and repeat. 

7. Hammer Run- Lie on your back and basically do a bicycle run. Alternate which knee you bring in. 

You do all the moves for a minute. The first 20 seconds you go at a slow pace, then the next 20 you go at a medium pace, and for the last 20 you go at a fast pace. You use an 8lb medicine ball for these exercises, but for most of them you can modify and use dumbbells if you don't have the ball or want more resistance. 

1. Squat Press- Bring the ball to the floor when you go down in a squat and on the way up press it overhead. 

2. Side Lunge (Left/Right)- When you go down in the side lunge touch the ball to the outside of the bending knee then go back up. Do one minute on each side. 

3. Reverse Lunge (Left/Right)- Hold the ball up by your shoulder on the side that is going back in the lunge. Do one minute on each side.

4. Sumo Twist- Stay in a sumo squat and twist the ball to the outside of one leg then the other. This was very painful and I had to come out of the squat a few times!

5. Deadlift Crunch- Stand on one foot. Lower the ball down while you do a deadlift then raise the ball up as you crunch the floating leg in. Do one minute on each side. 

6. Step up Press- Do a reverse lunge and tap the ball on the floor next to your front foot. As you raise up press the ball up and crunch your back leg up. Do one minute on each side. 

Each move is 25 reps. You will need a medicine ball (the were all using 8 and so was I) or a dumbbell. All the moves can be modified if you don't have the ball.  

2. Bulgarian Split Squats (Left/Right)- I honestly thought Autumn was joking when she was describing this one. You get in a lunge position and put your back foot on the medicine ball and lower down and up. I really struggled to balance on this one so I will definitely need to work on it. Once you complete on one leg you move on to the next one. 

3. Jumping Curtsy Lunge- Start in a curtsy lunge position (one leg crossed behind the other) then jump your feet out while pushing the medicine ball above your head. Jump back into a curtsy lunge. You will alternate which foot is in front. 

4. Warrior 3 (Left/Right)- Stand on one leg. Lift ball slightly up in front of you while bringing the floating leg back then come back up to standing position. I wasn't able to use 8lbs and keep my form correct for this one so I switched to a 5lb dumbbell. 

5. Side Lunge Ball Pull (Left/Right)- Stand in a side lunge position and put the foot of the leg that is straight on the ball and pull it in a little bit so you have room to move it. As you lunge down push the ball out and bring it in as you come up. Do one side then the other. 

6. Bridge on Ball (Left/Right)- Lay on the floor in a bridge position with one leg straight in the air and the other supporting you on the ball. Raise up and lower down. Do one side then the other. I wasn't able to support myself on the ball so I just did the move with my foot on the ground. It's going to take awhile for me to be able to put my foot on the ball! 

I had made myself a sweet potato to pack in my lunch before I worked out so it could cool and completely forgot about it until after I got back from the doctor. My dog is actually the only reason I remembered. I heard mostly silence with just a slight licking sound which is always a very bad sign with him. I called him, he didn't come so I had to get off the comfy spot I had made on the couch and figure out what he was up to. I caught him on camera running off with the sweet potato! I'm just thankful he didn't break the plate when he jumped up on the counter to get it. 

All the moves are 60 seconds!

1. Forearm Plank- Put your forearms on the bench and your feet on the ground. 

2. Seated Rainbows- Sit on the bench in a c-sit position and bring legs from one side to the other while holding them together. 

3. Forearm Cross Plank- Do a forearm plank on the bench and crunch knee up to opposite elbow. 

4. Unicorns- Sit on the bench in a c-sit position on the bench and crunch both legs up. Keep legs as straight as you can. 

5. Bird Dog Crunch- Do a forearm plank on the bench, Raise one hand and the opposite foot then crunch elbow and knee in. alternate sides.

6. C-Sit Scissors- Sit on the bench in a c-sit position holding the bench behind you and alternate raising your legs up. 

7. Side Arm twist (30 secs each side)- Side plank on bench twisting the arm that's not on the bench under you then back to a straight up position. 

There are 3 round in this workout. Each round has 3 sets of 3 exercises that are 10 reps each. 

1. Squat

2. Bench Press 

3. Reverse Grip Row

1. Reverse Lunges (left/right)- 10 reps each side.

2. Incline Fly

3. Dumbbell Lat Pullover

1. Step Down to Cross Back (left/right)- Keep one foot on the bench and cross other leg back behind you like a curtsey lunge. 10 reps each side.

2. Incline Curl

3. Bench Tricep Dips

The workout is broken down into 4 sets with 2 moves in each set. You do 12 reps for each move and repeat each set once. 

1. Clock Push up Crunch- Do a push up at the 12:00 position then crunch your right knee into your right elbow and rotate into the 1:00 position and continue around the clock. On the second round you will go counterclockwise. 

2. Side Lunge Row- Switch legs for the second round. 

1. Fly Lunge Twist- Use a light weight in your right hand. While standing up straight open your arms then bring them back. Then keeping your arms in front of you do a reverse lunge and twist arms to the left over the forward leg. Stand up and repeat. 

2. Sumo Squat Press- With the weights at your shoulders do a sumo squat and press on way up

1. Burpee Renegade Upright Row- With weights in hands drop down and jump into a plank position, row each arm then jump up and do an upright row. 

2. Stiff Leg Deadlift Crunch- Standing on one leg do a deadlift, as you raise up bring the floating leg up to your chest. Switch legs on second round. 

1. Plank Raise Tap Crunch- Lift right arm up and tap it back down then lift it to the side and tap back down. Then bring your left leg up and touch it with your right hand. Do the same on the opposite side for the second round. 

2. Reverse Lunge Curl Kickback- Do a reverse lunge. While still in the lunge do a bicep curl then lean slightly forward and do a tricep kickback and stand back up. Do the same thing on other side for round 2. 

There are 2 rounds in this workout but each round has different moves. Each move is usually 2 parts. Some you just do the same move and up your weight and some you do a little bit of a harder move for the second set and up your weight. In round 1 you use a light weight for 10 then a medium for 10 reps. In round 2 you use a light weight for 10 then a heavy weight for 5 reps. 

1. Overhead Press (light/medium)

2. Squat (light/medium)

3. Thruster (light/medium)- Do a squat and do and overhead press on the way up.

4. Jerk Press (light/medium)- Basically you do an overhead press as you lunge. Do 5 on one side then 5 on the other. 

5. Deadlift (light/medium)

6. Shrug (light)- shoulder shrugs

7. Shrug with extension (medium)- Start low and as you shrug up you use your knees to move your hips forward a little to extend the shrug. 

8. Upright Row (light)

9. Full Upright Row (medium)- Start low from a deadlift position and raise up into an upright row. 

10. Clean (light)- In a standing position pull the weights up and "catch" them at shoulder height with your elbows down. 

11. Full Range Clean (medium)- Same as a clean but you start in a deadlift position. 

1. Clean and Press (light/heavy)- Same as full range clean but you add an overhead press. 

2. Clean and Squat (light/heavy)- Same as full range clean but with a squat. 

3. Clean Squat Press (light/heavy)- A combination of the last 2. Do a full range clean, squat, then an overhead press. 

4. Clean Squat Jerk (light/heavy)- The same as clean squat press but when you go to do the overhead press you do the jerk move from round 1. 5 reps on each leg first with light then with heavy weights. 

5. 1 Arm Clean Squat Jerk (light/heavy)- Same as clean squat jerk but with 1 arm. You do both sides. 

All the moves are a minute. After you do them all you get a quick break then repeat them again.

1. High Knees/Wide High Knees- Go forward doing high knees then go back bringing your knees up to the side (like running through tires). 

2. Plank X Taps- Get in a plank position and you will either tap one of your hands forward or one of your legs to the side. Autumn calls them out so there isn't an order. 

3. Grapevine/ Shuffle- Grapevine going to one side the shuffle back to the other. The directions switch halfway through. 

4. Lateral Squat Hop- This is one of the ones where I'm yelling at Autumn. She will tell you which side to jump to in your squat or make you hold the squat for a few seconds. 

5. Multi-directional Lunge- Forward lunge, side lunge, back lunge on one leg then switch to the other leg halfway through. 

6. Rotating Jump Squat- In a squat position jump 180 degrees around to your right then back to your left. Prepare for your butt to burn and your heart rate to sky rocket!

The layout of this workout is a bit different then the others. You start out with a light weight or easier move for 60 seconds then you will do the move with weights for 8 reps so you fatigue the muscle you are working. 

1. Reverse Lunge (60 seconds)

2. Reverse Lunge w/ Weights (8 reps)

3. Push Up (60 seconds)

4. Bench Press (8 reps)

5. Squat (60 seconds)

6. Shoulder Squat (8 reps)- Hold weights at your shoulders and squat.

7. Pull Up (60 seconds)

8. Pullover (8 rep)- Lay on your back holding one weight with your arms extended over your head. Lower and raise back up. 

9. Good Mornings (60 seconds)- While standing up hold your hands to your ears with your elbows out (like you would for a crunch), hinge forward at your hips and stick your butt out while lowering down then back up. Basically a deadlift without using weights. 

10. Deadlifts (8 reps)- Same form as good mornings except you hold your weights down in front of you. Really squeeze your glutes to get the most out of this exercise. 

11. Chin Up (60 seconds)

12. 1 Arm Row (8 reps)

13. Sumo Squat (60 seconds)- Don't go all the way up in this one. 

14. Sumo Squat w/ Weights (8 reps)

15. Band Military Press (60 seconds)- Stand on the band and do an overhead press.

16. Military Press (8 reps)

17. Split Squat (60 seconds)- 1 leg on chair or bench behind you other foot in front of you in lunge position,

18. Step Ups (8 reps)- Keep one leg on bench and step up and down with the other one. 

19. Ledge Calf Raise (60 seconds)- Stand on a ledge so you can get a bigger range of motion.

20. Calf Raise (8 reps)- Sit down and puts weights on your knees. 

Each move is a minute you go through them all once then repeat.  

1. Over the Tops- Step ups on bench from one side to the other. Hold one weight. 

2. Pull Ups

3. Dumbbell Swings- Hold one weight vertically in between your legs (or kettle ball if you have one). Squat then swing dumbbell up as you raise up. 

4. Figure 8- Sit in C-sit position holding 1 weight in front of your chest then circle the weight in the motion of a figure 8 (kind of like rowing a boat).

5. Burpees

6. Sword Pulls- Hold one weight in your right hand and lunge to your left. On your way back up do a shoulder raise. Switch legs. 

7. Forearm Planks Kicks- Alternate kicking the leg out to the side. 

8. Step Ups with Kick (both legs)- Step up on bench with one leg and kick with the opposite. You are holding one weight for this move. 

There are three rounds with three moves in each and you repeat each move twice. For each move you will do 10 reps, slight rest, 8 rep, slight rest, then 6 reps slight rest. Your muscles will be worn out after this! 

Round 1:

1. Bench Press- You can either do on bench or ball.

2. Squat

3. Reverse Grip Row- Bend over and row the weights towards you. 

Round 2:

1. Incline Fly- I used the ball so I can't remember what they set the bench to but you just do flys at a slight incline on either ball or bench. 

2. Reverse Lunge

3. Wide Pull Up- I used the bands with door attachment so it wasn't as hard as I would like it. Ideally I would like to fine a chin up bar that will fit in our wide doorways. 

Round 3:

1. Military Press- You can sit on either ball or bench for this one. 

2. Split Squat- Put on leg on bench or chair and the other leg in front of you in lunge position and lower down. 

3. Post Delt Fly- Hold weight in one hand bend over with opposite hand on bench and fly arm with weight up to your shoulder. (I was only able to use 5 lbs)

All the moves are going to be a minute. You will do them all once then there will be a second round where you do them again. 

1. Bench Run Ups (R/L)- You step up with one leg going first then step down then after a minute you switch to the other leg

2. Negative Pull Ups- If you are using a pull up bar go slow on the way down. I used my resistance band with the door attachment and tried to move really slowly to get the resistance. 

3. Step Up Cross Over (L/R)- Put one thing on the bench and bring the other up behind you and cross it over behind you like you are lifting it over something. Switch the leg on the bench after a minute. 

4. Decline Push Ups- Put your feet on bench or chair and do push ups. I had to take quite a few breaks for this one. 

5. 1 Hand Row with Leg Extension (L/R)- Put one hand on the bench and row with the other while holding the leg on the side your hand is on the bench extended straight behind you. 

6. Incline Press- If you have a bench set it to 45 degrees and press out. I used my stability ball. 

7. Plank Knee Taps- Get in plank position and alternate tapping your right and left knee down. 

You do the first 10 reps at a slow, 3 part pace, then you do 10 at a fast pace for all these moves. These moves really don't need much of an explanation. I used 10 lbs for most of them. 

1. Push up

2. Reverse Static Lunge

3. Chin ups- I used a resistance band with door attachment

4. Deadlift- For the speed round be sure to keep your form over going as fast as they go in the workout.

5. Side lateral raise- Raise arms straight up at your sides.

6. Sumo Squat

7. Rear Cross Delt Flys- Step on your resistance band, cross it in front of you and bend over and raise your arms out to sides.

8. Pistol Squats- Put one foot out in front of you and squat down without that foot touching the ground.

9. Curl Face Down- Lay face down on ball or on your bench (set it to a 45 degree angle I think, I used the ball) and curl weights up towards you. 

10. Calf Raises- Stand on bar on the bench and go up and down on your toes. I used weights to add resistance since my bench didn't work to stand on. 

11. Tricep Kikbackcs- Squat down a little and lean forward. Raise your arms straight up beside you so your elbows are parallel with you back and kick back the weight. I was only able to use 5 lb weights. 

All the moves in this one have 10 reps followed by a 10 second isometric hold then you repeat that 2 more times with no break. I used 10 lbs for most of these. Don't worry you will feel the burn!

1. Sumo Squats- Make sure your toes are pointed out and your back is straight in your sumo squat position. Down and up then after 10 reps hold and repeat. 

2. Push up- I have weak arms so I feel like I failed miserably at this since I can barely do 10 push ups much less holding one in the lowered position. 

3. Split Squat- One foot on bench one foot in front in lunge position. You drop down 10 times then hold

4. Pull up- 10 pull ups then hold. I used my band with the door attachment. 

5. Step up side hold- Step up and down on the bench with one foot 10 times then you balance on the bench with one foot in front of you like a pistol squat. You hold one weight for this. Make sure your bench is really sturdy for this one! 

6. 1 Arm Row- Just a row with one arm

7. Sit up C-Curve- Sittups holding a light weight at your chest. Do 10 then lean slightly back and hold. 

8. Lateral Raise- Use lighter weights and raise arms straight out to the sides. (I used 5 lbs) 

All the moves are only 30 seconds long. Once you go through them all once you will go through them again for a second round. 

1. Vertical Jump- Squat down and jump up with one arm in the air. Make it harder by squatting lower and jumping higher

2. Burpee Pull-up- Do a burpee then a pull up. I personally modified by using my weights and doing a bent over row (not sure if that's what it's called). Basically I did my burpee picked up my weights squatted and leaned forward a little and rowed up. I only have the band door attachment and I felt like I wasn't getting anything out of it trying to do the bands. 

3. Leg in and outs- Straddle the bench with your hands planted on it, jump both feet up onto the bench and back down. If you don't have a bench you just do the same leg movements but on the floor. 

4. Plyo push up taps- I really struggled with this one. You lower down in your push up then jump with your arms up, then raise one arm up and tap the bench. 

5. Crazy Horse- Put your hand on the bench with both feet on one side then jump back and forth over it. You can do the same movement on the floor if you don't have a bench.

6. Chin up Crunch Squat Jump- If you have a pull up bar do a chin up and crunch your legs up for the first part, if you are using bands pull the band towards you and raise one knee up. Then you squat and jump. 

7. Knee Driver- Start in a lunge position with one weight in the hand of the leg that's back. Stand up while raising your knee up and jump while pressing the weight straight up. 

8. Sumo Tuck Jump- I hate these! Start in Sumo squat position lower a little then jump (still in squat position) and lower back down again for the whole 30 seconds. 

9.Lunge Lunge Squat- Lunge then lunge with opposite leg then squat. 

There are only 8 moves in this workout. You do 15 reps of each (if on one leg you will do 30 total per leg), repeat then you move onto the next move. 

1. 1 Leg Squat Sit- For this one you stand on one leg and slowly lower down to sit on the bench then stand back up. You really need to control yourself while lowering down so you don't plop on the bench. 

2. 1 Leg Bridge Pullover- Basically you lay on your back in a bridge position with one leg raised in the air for all the reps. You hold your arms straight up then slowly lower them behind your head and raise them up. That's one rep.

3. 1 Leg Squat Deadlift-  Hold one weight in the opposite hand of the leg you're putting weight on. As you reach the weight to the floor squat with the leg that's on the floor and let the other leg float back. 

4. Up-Downs- Start in a plank then place your hands on the bench (still in plank) and go back to plank on floor.

5. Split Squat Jump- This one is hard so if you are using a bench or chair make sure it is sturdy. The modifier just does it on the floor. Place one foot on the bench and the other in front of you in a lunge position. Allow your body to lean forward a little and jump your front foot off the ground bringing your knee towards your chest. Back foot stays planted. 

6. Renegade Row- Get in a plank position with your hands on the bench with a weight in one hand (allow it to hang down). While you row the weight up raise the opposite leg up. It doesn't have to be high just what you can manage. 

7. 1 Arm Press Bridge- Basically this is a bench press with 1 arm. Your shoulders will be supported by either the stability ball or your bench and the rest of your body will be in a bridge position. While you press the weight up raise the opposite leg towards your chest. (hard to explain but it works your whole body)

8. Balance Row Pistol Squat- I have a love/hate relationship with this move. I think it's awful but I know it's really building my glutes so I can't hate it. Stand on one leg with weights in both hands. First you lean forward with one foot going back and do a row then you  bring the back leg in front of you and do a pistol squat.

The Equipment