Fillable Printable Workout Plans Lists

Workout Plans Lists

Body by MYOKORE: 30-Day Challenge

WEEK 1

Mon/Fri:

30 min AM:

Jumping Jacks (2x60); 60 second rest

Jog 2.5 miles (must be 6-7.5 mph)

Jumping Jacks (2x60); 60 second rest

30 min PM:

Jumping Jacks (1x60); Jump Rope (100 jumps)

MYOKORE Movement Exercises

Jump Rope (100 jumps); Jumping Jacks(1x60)

Tues/Thurs:

30 min AM:

Jumping Jacks (2x60); 60 Second Rest

Walk 3 mph-2min; Run 6mph-1min (24 mins total)

Jumping Jacks (2x60); 60 second rest

30 min PM:

Jump Rope (3x100); 60 second rest

MYOKORE Movement Exercises

Jump Rope (3x100); 60 second rest

Wednesday:

AM:

Rest

30 minute PM:

Jumping Jacks (2x60); Burpees (3x10); 60 Second Rest

MYOKORE Movement Exercises

Burpees (3x10); Jumping Jacks (2x60); 60 Second Rest

Saturday OR Sunday

Choose one of the Following:

Bike 10 Miles

Hike 5 Miles

Power Yoga

Body by MYOKORE: 30-Day Challenge

WEEK 2

Mon/Fri:

30 min AM:

Jumping Jacks (2x80); 60 Second Res

Walk/Run- 3 mph-2min; 6.3mph-1min (24 mins total)- 5%

Incline

Jumping Jacks (2x80); 60 second rest

30 min PM:

Jump Rope (3x120); 60 second rest

MYOKORE Movement Exercises

Jump Rope (3x120); 60 second rest

Tues/Thurs:

30 min AM:

Jumping Jacks (2x80); 60 second rest

Jog 2.5 miles (must be 6.3-7.8 mph)- 2% Incline

Jumping Jacks (2x80); 60 second rest

30 min PM:

Jumping Jacks (1x80); Jump Rope (120 jumps)

MYOKORE Movement Exercises

Jump Rope (120 jumps); Jumping Jacks(1x80)

Wednesday:

AM:

Rest

30 minute PM:

Jumping Jacks (2x80); Burpees (3x13); 60 Second Rest

MYOKORE Movement Exercises

Burpees (3x13); Jumping Jacks (2x80); 60 Second Rest

Saturday OR Sunday

Choose one of the Following:

Bike 10 Miles

Hike 5 Miles

Power Yoga

Body by MYOKORE: 30-Day Challenge

WEEK 3

Mon/Fri:

30 min AM:

Jumping Jacks (2x85); 60 second rest

Jog 2.5 miles (must be 6.5-8 mph)- 2% Incline

Jumping Jacks (2x85); 60 second rest

30 min PM:

Jumping Jacks (1x85); Jump Rope (125 jumps); 60 Sec Rest

MYOKORE Movement Exercises

Jump Rope (125 jumps); Jumping Jacks(1x85); 60 Sec Rest

Tues/Thurs:

30 min AM:

Jumping Jacks (2x85); 60 Second Rest

Walk 3 mph-2min; Run 6.5 mph-1min (24 mins total)- 5%

Incline

Jumping Jacks (2x85); 60 second rest

30 min PM:

Jump Rope (3x85); 60 second rest

MYOKORE Movement Exercises

Jump Rope (3x125); 60 second rest

Wednesday:

AM:

Rest

30 minute PM:

Jumping Jacks (2x85); Burpees (3x15); 60 Second Rest

MYOKORE Movement Exercises

Burpees (3x15); Jumping Jacks (2x85); 60 Second Rest

Saturday OR Sunday:

Choose one of the Following:

Bike 10 Miles

Hike 5 Miles

Power Yoga

Body by MYOKORE: 30-Day Challenge

WEEK 4

Mon/Fri:

30 min AM:

Jumping Jacks (2x90); 60 Second Rest

Walk 3 mph-2min; Run 6.3mph-1min (24 mins total)- 5%

Incline

Jumping Jacks (2x90); 60 second rest

30 min PM:

Jump Rope (3x130); 60 second rest

MYOKORE Movement Exercises

Jump Rope (3x130); 60 second rest

Tues/Thurs:

30 min AM:

Jumping Jacks (2x90); 60 second rest

Jog 2.5 miles (must be 6.3-7.8 mph)- 2% Incline

Jumping Jacks (2x90); 60 second rest

30 min PM:

Jumping Jacks (1x90); Jump Rope (130 jumps)

MYOKORE Movement Exercises

Jump Rope (130 jumps); Jumping Jacks(1x90)

Wednesday:

AM:

Rest

30 minute PM:

Jumping Jacks (2x85); Burpees (3x18); 60 Second Rest

MYOKORE Movement Exercises

Burpees (3x18); Jumping Jacks (2x85); 60 Second Rest

Saturday OR Sunday

Choose one of the Following:

Bike 10 Miles

Hike 5 Miles

Power Yoga

MYOKORE Movement Exercises:

Week 1

Mon/Fri:

Plank (3 x 30 sec.; 45 sec Rest)

Mountain Climbers (3 x 20 sec.; 45 sec. rest)

Knees to Chest (3 x 20; 45 sec. rest)

Side Leg Swing (3 x 30; 45 sec. rest)

Tues/Thurs:

Plank Walk (3 x 20 sec.; 45 sec. rest)

Bicycle Knees to Chest (3 x 20; 45 sec. rest)

Plank and Lower (3 x 12 sec.; 45 sec. rest)

Pike (3 x 10; 45 sec. rest)

Wed:

Roman Chair (3 x 16; 45 sec. rest)

Body Saw (3x 8; 45 sec. rest)

Side Leg Swing (3 x 30; 45 sec. rest)

Roman Chair-Side Raise (3 x 16; 45 sec. rest; 8 each side)

MYOKORE Movement Exercises:

Week 2

Mon/Fri:

Squat Jumps (3 x 24; 45 sec. rest)

Single Leg Lunges (3 x 16; each leg; 30 sec. rest)

Hip Raise- Bicycle (3 x 24; 30 sec. rest)

Side Leg-Lunge (3 x 16; 45 sec. rest)

Ice Skater (3 x 12 each leg; 30 sec. rest)

Side Leg Swings (3 x 40; 45 sec. rest)

Tues/Thurs:

Back Row (3 x 20; 45 sec. rest; lean at your appropriate

angle)

Push-ups (3 x 20; 45 sec. rest; lean at your appropriate

angle)

Seated Pull-ups/Pull-ups (3 x 12; 45 sec. rest)

Seated Dips/Dips (3 x 12; 45 sec. rest)

Back Fly-I, Y, T (3 x 12 (4-I, 4-Y, 4-T); 45 sec. rest)

Tricep Press (3 x 16; 45 sec. rest)

Wed:

Plank Walk (3 x 30 sec.; 45 sec. rest)

Mountain Climbers (3 x 24; 45 sec. rest)

Side Leg Swing (3 x 40; 45 sec. rest)

Sprint in Place- 45 degree angle (3 x 30 sec.; 60 sec. rest)

Knees to Chest- Plank (3 x 24; 45 sec. rest)

Roman Chair (3 x 16; 45 sec. rest)

MYOKORE Movement Exercises:

Week 3

Mon/Fri:

Squat Jumps (3 x 25; 45 sec. rest)

Single Leg Lunges (3 x 18; each leg; 30 sec. rest)

Hip Raise- Bicycle (3 x 28; 30 sec. rest)

Side Leg-Lunge (3 x 20 each leg; 45 sec. rest)

Hip Raise- Spread (3 x 24; 45 sec. rest)

Ice Skater (3 x 15 each leg; 30 sec. rest)

Tues/Thurs:

Plank Walk (3 x 30 sec.; 45 sec. rest)

Mountain Climbers (3 x 23; 45 sec. rest)

Side Leg Swing (3 x 40; 45 sec. rest)

Sprint in Place- 45 degree angle (3 x 40 sec.; 60 sec.

rest)

Knees to Chest- Plank (3 x 30; 45 sec. rest)

Roman Chair (3 x 22; 45 sec. rest)

Wed:

Back Row (3x24; 45 sec. rest; lean at your appropriate

angle)

Push-ups (3 x 24; 45 sec. rest; lean at your appropriate

angle)

Seated Pull-ups/Pull-ups (3 x 16; 45 sec. rest)

Seated Dips/Dips (3 x 16; 45 sec. rest)

Back Fly-I, Y, T (3 x 15 (5-I, 5-Y, 5-T); 45 sec. rest)

Tricep Press (3 x 17; 45 sec. rest)

MYOKORE Movement Exercises:

Week 4

Mon/Fri:

Plank Walk (3 x 40 sec.; 45 sec. rest)

Mountain Climbers (3 x 36; 45 sec. rest)

Side Leg Swing (3 x 50; 45 sec. rest)

Sprint in Place- 45 degree angle (3 x 50 sec.; 60 sec. rest)

Body Saw (3 x 10; 45 sec. rest)

Roman Chair (3 x 24; 45 sec. rest)

Tues/Thurs:

Back Row (3 x 26; 45 sec. rest; lean at your appropriate

angle)

Push-ups (3 x 26; 45 sec. rest; lean at your appropriate

angle)

Seated Pull-ups/Pull-ups (3 x 18; 45 sec. rest)

Seated Dips/Dips (3 x 20; 45 sec. rest)

Back Fly-I, Y, T (3 x 18 (6-I, 6-Y, 6-T); 45 sec. rest)

Tricep Press (3 x 22; 45 sec. rest)

Wed:

Squat Jumps (3 x 30; 45 sec. rest)

Single Leg Lunges (3 x 22; each leg; 30 sec. rest)

Hip Raise- Bicycle (3 x 30;45 sec. rest)

Side Leg-Lunge (3 x 22; 45 sec. rest)

Ice Skater (3 x 20 each leg; 30 sec. rest)

Side Leg Swing (3 x 50; 45 sec. rest)