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)