A Week to Peak: Episode 4

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