Workouts for Women

A Week to Peak: Episode 4

Composed of five 30-minute do-anywhere circuit workouts, this week-long training plan will unlock your fat-burning potential and challenge the entire body.

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The premise of this series is simple — a week’s worth of workouts.

Perhaps you’ve got a big vacation coming up in roughly seven days and want to get in a great week of training before you relax (and look your best in a bikini). Or maybe your current program is just growing stale and you need something new to reignite your training spark.

These Week to Peak routines can get you there. Choose one that looks appealing and that matches your goals and accommodates your available equipment. The workouts are challenging and fun, and they are suitable for most intermediate and advanced athletes.

Enjoy!

Episode 4: 30-Minute Do-Anywhere Workouts

Designed by Amy Marable, a virtual personal trainer for the FlexIt online training platform, this do-anywhere plan requires minimal equipment (except for maybe a stopwatch) and only takes about 30 minutes to complete.

This program is not for the faint of heart, however: All five workouts consist of fast-paced circuits and a bevy of demanding bodyweight exercises. If the workouts are above your current fitness level, scale the volume and intensity by cutting down on the rounds and/or sets and take extra rest between exercises.

Workout Snapshot

Number of Days/Workouts 5
Primary Goals Conditioning, fat loss
Equipment Needed Bodyweight, minimal equipment (bands, dumbbells, etc.)

Weekly Schedule

1 2 3 4 5 6 7
Circuit Trio 1 Circuit Trio 2 HIIT + Core Rest Circuits + Couplets Core Killer Rest

Day 1: Circuit Trio 1

Perform the moves in each circuit back-to-back with little to no rest in between. Rest minimally
between rounds.

Circuit 1

Complete four rounds of the following workout.

Exercise Reps/Time
Full Sit-Up 15
Dip 15
Push-Up 15
Tuck Jump 15
Squat Hold* 30 seconds

*For your squat hold, make sure your thighs are parallel with the floor.

Circuit 2

Complete five rounds of the following workout.

Exercise Reps/Time
Squat Series* 5
Deep Lunge Pulse (Right) 15 seconds
Deep Lunge Pulse (Left) 15 seconds
Squat Up/Down 15 seconds

*1 narrow-stance squat + 1 standard squat + 1 wide-stance squat = 1 rep

Circuit 3

Complete three rounds of the following workout.*

Exercise Time
Bear-Crawl Hold 30 seconds
Bear-Crawl Shoulder Tap 30 seconds
Bear Crawl to Plank 30 seconds

*As an alternative to this series, Marable offers this: elbow plank hold, knee plank shoulder taps and Down-Dog hold.

Day 2: Circuit Trio 2

Perform the moves in each circuit back-to-back with little to no rest in between. Rest minimally between rounds.

Circuit 1

Complete three rounds of the following workout.

Exercise Reps
Cactus Arms Close/Open 10
Bent-Over Row/Cactus Raise 10
Dumbbell Front Hold/Lateral Raise 10
Dumbbell Biceps Curl/Serve the Platter 10

Circuit 2

Complete three rounds of the following workout.

Exercise Reps
Pike Push-Up 10
Up Dog/Down Dog 10
Plank Jump to Pike 10
Plank Up/Down 10

Circuit 3

Complete three rounds of the following workout.

Exercise Time
Elbow Plank Seesaw 30 seconds
Elbow Plank Side Opener 30 seconds
Plank to Down Dog to Toe Touch 30 seconds

Day 3: HIIT + Core

HIIT

Complete three rounds of the following workout. Rest one minute between rounds.

Exercise Seconds
Burpee to Tuck Jump 20
Rest 10
Lunge Right/Left + Jumping Jack 20
Rest 10
Mountain Climber 20
Rest 10
Jump Squat 20
Rest 10
High Knees 20
Rest 10
Fast Feet 20
Rest 60

Core Circuit

Perform these moves in sequence with minimal rest in between. Rest 30 to 60 seconds
between rounds and complete three rounds.

Exercise Time/Reps
Plank Hand Touch-Out 30 seconds
Slow Mountain Climber 10 seconds each side
Dead-Bug Hold 30 seconds
Hollow-Body Lift 20 reps
Rest 30-60 seconds

Day 4: Rest

Day 5: Circuits + Couplets

Circuit 1

Perform these moves back-to-back with little to no rest in between. Rest minimally between
rounds and complete four rounds.

Exercise Reps
Glute Kick 60
Jumping Jack 60
Skater 30
Mountain Climber 20
Thruster 10

Couplets

Do the moves in each couplet back-to-back. Rest minimally between couplets.

Couplet 1

Exercise Time
Plank Hold 30 seconds
Max Effort Push-Up 30 seconds

Couplet 2

Exercise Time
Wall Sit 30 seconds
Max Effort Jump Squat 30 seconds

Couplet 3

Exercise Time
Handstand Hold or Down-Dog Hold 30 seconds
Max Effort Hollow-Body Rock 30 seconds

“Challenge yourself!” Marable says. “Record your reps and do the couplets without breaking
between the moves.”

Circuit 2

Perform these moves back-to-back with little to no rest in between. Complete two rounds, resting minimally in between.

Exercise Time/Reps
Side-Plank Scoop-Through 20 seconds each side
Star Crunch 30 seconds
Windshield Wiper 20 reps

Day 6: Core Killer

Circuit

Complete one round of the following workout, resting only as needed.

Exercise Reps/Time
Crunch (knees flat, hands behind head) 10 + 10-second hold (last rep)
Crunch (knees at 90 degrees) 10 + 10-second hold (last rep)
Crunch (legs straight in air) 10 + 10-second hold (last rep)
Crunch (legs straddled) 10 + 10-second hold (last rep)
Crunch (right leg up, left leg down) 10 + 10-second hold (last rep)
Crunch (left leg up, right leg down) 10 + 10-second hold (last rep)
Leg-Raise Hold (45 degrees) 10 seconds
Knees-to-Nose Crunch 10 + 10-second hold (last rep)
Straight-Leg Raise 10 reps
Hollow-Body Hold 10 seconds
Flutter Kick 10 seconds
Legs-Up Hip Raise 10 + 10-second hold (last rep)
Legs-Up Opposite Toe Reach 10 reps
Flutter Kick 10 seconds
Hollow-Body Hold 10 seconds
Boat-Pose Hold (legs/torso 45 degrees) 10 seconds
Boat Pose (right leg straight) 5 seconds
Boat Pose (left leg straight) 5 seconds

Finisher

Complete one round of the following workout with no rest between moves.

Exercise Time/Reps
Penguin 30 seconds
Figure-4 Bridge 10 each side
Candlestick to Squat 5
Fire Hydrant 10 each side
Donkey Kick 10 each side
Dead-Bug Roll-Up 10

Day 7: Rest