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!
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 Skill Day! Week 1 includes your first lesson working on inversions- from headstands to handstands!
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
Recovery Day! Enjoy this upper and lower body stretch routine for some active recovery.
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
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
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 Skill Day! Continue building on week 1 to your second lesson working on inversions- from headstands to handstands!
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
Recovery Day! Enjoy this lower body stretch routine for some active recovery.
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:...
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
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
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
Recovery Day! Enjoy this lower body stretch routine for some active recovery.
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
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
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
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
Recovery Day! Enjoy this upper and lower body stretch routine for some active recovery.
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
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
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
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