Fast45

Fast45

Welcome to Fast45! This program is designed for the ON THE GO person. Get ready to have a lot of fun in a SHORT time because every workout is 10 minutes only! Don't worry, you will get in a great sweat and intense muscle burn. The workouts are 45 seconds of work, 15 seconds of rest for 4 rounds, then right into two 1 minute finishers at the end. The format will stay the same each workout so you can focus on going HARD! Tuesdays are skill days and Saturdays are endurance day (outdoor play). Check out the cool down videos for extra recovery on Thursdays and Sundays. Created by Christmas to be intense and FUN!! Now let's do some work!

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Fast45
  • Fast45 W1D1

    45 seconds of work, 15 seconds of rest x 4
    Two 1 minute finishers
    M1: Lateral Skaters
    M2: 5s Run in Place + 2 No Pushup Burpees
    F1: Side Plank K2E Right
    F2: Side Plank K2E Left

  • Fast45 W1D2 Skill Work Headstand to Handstand 1

    Fast45 Skill Day! Week 1 includes your first lesson working on inversions- from headstands to handstands!

  • Fast45 W1D3

    45 seconds of work, 15 seconds of rest x 4
    Two 1 minute finishers
    M1: Chest Press
    M2: Alt Crab Touches
    F1: Flying Leg Pump Right
    F2: Flying Leg Pump Left

  • Fast45 W1D4 Upper+Lower Stretch

    Recovery Day! Enjoy this upper and lower body stretch routine for some active recovery.

  • Fast45 W1D5

    45 seconds of work, 15 seconds of rest x 4
    Two 1 minute finishers
    M1: 1&1/4 Squat Jump
    M2: Around the World
    F1: Plank Bird Dog Rt/LF
    F2: High Knees

  • Fast45 W1D6 Rebel Sample HIIT

    30 sec on/30 sec off
    Repeat for 3 rounds total:

    Narrow Squat Jump
    Plank Leg Raises
    Prisoner Lunges w/Twist
    Single Leg Bridge- 15 sec each leg

  • Fast45 W2D1

    45 seconds of work, 15 seconds of rest x 4
    Two 1 minute finishers
    M1: Sliding Mountain Climbers
    M2: Sliding ALT Bridge
    F1: Lunge Thrusts Right
    F2: Lunge Thrusts Left

  • Fast45 W2D2 Skill Work Headstand to Handstand 2

    Fast45 Skill Day! Continue building on week 1 to your second lesson working on inversions- from headstands to handstands!

  • Fast45 W2D3

    45 seconds of work, 15 seconds of rest x 4
    Two 1 minute finishers
    M1: Step up with Lunge RT (add weight)
    M2: Step up with Lunge LF (add weight)
    F1: 1/2 negative plank hold
    F2: 5s sprint in place with 2 squat jumps

  • Fast45 W2D4 Recovery Stretch

    Recovery Day! Enjoy this lower body stretch routine for some active recovery.

  • Fast45 W2D5

    45 seconds of work, 15 seconds of rest x 3 each side
    Two 1 minute finishers
    Complete M1 & M2 on the right side then left side for a complete round. 3 complete rounds today (12 minutes then the finishers, 14 min total)
    M1: Single Arm Plank to Pike or Single Arm KB Swing
    M2: Lunge to Kick Back
    F1:...

  • Fast45 W2D6 Rebel Sample HIIT

    45 sec on/15 sec off, rest 1 min between circuits
    Circuit 1- Repeat for 2 Rounds
    In-an-out Squats
    Push-Ups
    Flutter Kicks
    Burpees
    Circuit 2- Repeat for 2 Rounds
    Mountain Climbers
    Bench Dips
    Plank Taps
    Alternating Lunges

  • Fast45 W3D1

    45 seconds of work, 15 seconds of rest x 2
    Two 1 minute finishers
    M1: Plank Jump w/Knee to Elbow Push Up
    M2: Single Leg Romanian Deadlift RT
    M3: Plank Jump w/Knee to Elbow Push Up
    M4: Single Leg Romanian Deadlift LF
    F1: Sumo Squat Jump
    F2: Fast Feet Box

  • Fast45 W3D3

    45 seconds of work, 15 seconds of rest x 4
    Two 1 minute finishers
    M1: Leg Raises
    M2: Kettlebell Swing or Air Romanian DL
    F1: 1/4 Squat Pulse
    F2: Lunge Pumps

  • Fast45 W3D4 Recovery Stretch

    Recovery Day! Enjoy this lower body stretch routine for some active recovery.

  • Fast45 W3D5

    45 seconds of work, 15 seconds of rest x 4
    Two 1 minute finishers
    M1: 1/4 Squat Jump
    M2: Around the World
    F1: Plank Bird Dog Rt/LF
    F2: High Knees

  • Rebel Fit W3D6 Rebel Sample HIIT

    2 rounds of circuit 1. Rest 1 min. 2 rounds of circuit 2:
    45s work, 15s rest for each movement
    Circuit 1:
    In and out squats
    Push ups
    Flutter kicks
    Burpees
    Circuit 2:
    Mountain climbers
    Bench dips
    Plank taps
    Lunges

  • Fast45 W4D1

    45 seconds of work, 15 seconds of rest x 4
    Two 1 minute finishers
    M1:Star Jumps
    M2: Push Ups
    F1: In & Out Abs
    F2: Jumping lunges or weighted single arm thrusters

  • Fast45 W4D3

    45 seconds of work, 15 seconds of rest x 4
    Two 1 minute finishers
    M1: Sit Throughs
    M2: Sliding Hip Openers
    F1: Sliding Pikes
    F2: High Knees

  • Fast45 W4D4

    Recovery Day! Enjoy this upper and lower body stretch routine for some active recovery.

  • Fast45 W4D5

    45 seconds of work, 15 seconds of rest x 4
    Two 1 minute finishers
    M1: No PU Burpee, Jumping Lunge
    M2: K2E Squats
    F1: 5s Negative Push Up
    F2: Thigh Taps

  • Fast45 W4D6 Rebel Sample HIIT

    45 seconds work/15 seconds rest
    Circuit 1 x 2
    Curtsy Lunge with Hop
    Side Plank Pumps
    Inverted Push Ups
    Bridge
    - 1 Min Rest -
    Circuit 2 x 2
    Dead Bug
    Plank Ups
    Reverse Plank
    Lunge Jumps

  • Fast45 W5D1

    45 seconds of work, 15 seconds of rest x 4
    Two 1 minute finishers
    M1: Burpee
    M2: Bear Knee to Elbow
    F1: Plank Hold
    F2: Lateral Hops

  • Fast45 W5D3

    45 seconds of work, 15 seconds of rest x 4
    Two 1 minute finishers
    M1: Jump Squat Burpee
    M2: Sexy Back
    F1: Curtsy Lunge w/weight or jump RT
    F1: Curtsy Lunge w/weight or jump LF