Fun and Functional Workouts Ebook

by
DERYN MACEY
INTRODUCTION
Thanks for grabbing a copy of my workout book!
This book contains 50 workouts from blog Running on Real Food, all
in one convienient place, so you never show up at the gym wtihout a
game plan again.
Now you can pick a workout and head to the gym with purpose!
The workouts in this book are all under one hour and are designed to be
fun, functional and effective.
Don't forget to tag me on Instagram @runningonrealfood when you're

putting in that work so I can see you sweat!
You guys are awesome. Go get it.
Deryn
2 Deryn Macey
TABLE OF CONTENTS
1. Get Moving Strength and Conditioning Workout pg 6

2. 20 Minute Upper Body HIIT Workout pg 6
3. Full-Body Conditioning Workout pg 7
4. Sprints and Burpee Cardio Workout pg 8
5. Shoulders and Core Strength Circuit Workout pg 9
6. Leg and Core Superset Workout pg 10
7. Total Body Strength and Cardio Workout pg 11
8. No-Equipment Bodyweight Workout pg 12
9. 45 Minute EMOM Wokout pg 13
10. 30 Minute Kettlebell Workout pg 14
11. Legs and Hills Workout pg 14
12. 34 Minute Death by AMRAP Workout pg 15
13. 35 Minute Barbell and Treadmill Workout pg 17
14. Bodyweight and Running Workout pg 18
15. 30 Minute Aerobic Conditioning Workout pg 19
16. 100-20-100 Reps Workout pg 20
17. Legs and Core Strength Workout pg 20
18. 20 Minute WOD pg 21
19. 3-Part AMRAP Workout pg 22
20. 40 Minute Full Body EMOM Workout pg 23
21. Strength and Conditioning EMOM Workout pg 24
22. HIIT Strength and Conditioning Workout pg 25
23. Full-Body 30 Minute EMOM Workout pg 26
24. Run Intervals and Strength Workout pg 27
Running on Real Food 3

25. 30 Minute EMOM Conditioning Workout pg 28
26. Running and Strength Conditioning Workout pg 28
27. 30 Minute Death by Goblet Workout pg 29
28. 15 Minute AMRAP Workout pg 31
29. 3 Rounds for Time Workout pg 31
30. 12 Minute EMOM Workout pg 31
31. 14 Minute Heart Pumper EMOM pg 32
32. 16 Minute Total Body EMOM Workout pg 32
33. 19 Minute Quad Burner EMOM pg 32
34. 30 Minute Full Body Strength Training Workout pg 32
35. 30 Minute HIIT Workout pg 34
36. Full-Body HIIT Workout pg 34
37. Treadmill Sprints and Strength Workout pg 35
38. High-Intensity Lower Body Circuit Workout pg 36
39. Obstable Course Training Workout pg 37
40. Cardio and Strength Training Workout pg 37
41. Core and Cardio Circuit Workout pg 38
42. Push, Pull, Legs and Core Workout pg 38
43. Total Body Countdown Workout pg 39
44. 5 Rounds Full Body Strength Workout pg 40
45. 30 Minute Running and AMRAP Workout pg 41
46. Total Core Workout pg 42
47. 30 Minute Treadmill Hill Climb Workout pg 42
48. Treadmill Hills Pyramid Workout pg 44
49. 20 Minute Rolling Hills Workout pg 45
50. HIIT Treadmill Workout pg 46
4 Deryn Macey
TERMINOLOGY
EMOM
Stands for every minute on the minute. You'll perform an exercise for a set number
of reps or time, every minute on the minute, for a set length of time. For example, for
a 5-minute EMOM of 10 burpees, you would perform 10 burpees at the top of every
minute, resting when completed until the next minute.
You may also see E2MOM or E3MOM in which you'd follow the same concept but
perform the exercises every 2 minutes on the minute or every 3 minutes on the
minute.
AMRAP
Stands for as many reps as possible. An AMRAP workout is performed for set length
of time in which you try to complete as many reps as possible of the specif ied
exercises.
FOR TIME
The goal of a "for time" workout is to complete the workout as quickly as possible
with good form. A for time workout may be a short anaerobic sprint or a longer
aerobic workout where you move at a steady pace to complete the work.
SUPERSET
A superset is two exercises performed back to back for a set number of reps.
HIIT
Stands for high-intensity interval training. HIIT workouts are typically performed
circuit-style in which you push hard for a set amount of time before resting and
repeating. They can vary f rom short bursts of work, say a 10 second max effort, to
longer high-intensity intervals of up to 1-2 minutes.

1. Get Moving Strength and Conditioning Workout
Time Required: 30 minutes

Equipment Required: none
This workout works your core, upper body, lower body and your cardiovascular
system. The goal is to complete the main workout as fast as possible with as little rest
as needed. Work at your own pace but try to push yourself. You can use the warm-
provided or do you own warm-up. You should feel nice and warm and have a light
sweat going by the end of the warm-up.
Workout Details
Repeat for 2 rounds:
• 30 Mountain Climbers
• 40 High Knees
• 50 jumping jacks
• 10 burpees
• 10 Push Ups
• 20 Sit Ups
• 30 Air Squat
• 40 Walking Lunges
• 30 seconds Plank
2. 20 Minute Upper Body HIIT Workout

Equipment Required: dumbbells, kettlebell, cardio equipment or space to run
This upper body HIIT workout is a lot of fun and actually works the entire body! The
workout is easily scaled to any f itness level and needs little equipment.
The goal is to really push it for those 30 second intervals, hence the high-intensity
interval training! Rather than taking it slowly through the exercises, speed them up
and really power through the whole motion. You'll want to use a weight that you
can f inish the whole workout with but challenging enough that you're barely able to
f inish those 30 seconds, it should really be burning at the end of each interval!
Set up your stations before beginning because you only have 15 seconds to transition
6 Deryn Macey
f rom exercise to exercise. For the f inal 45 second HIIT portion, you can run up a step
mill, push yourself on a rowing machine or sprint on a treadmill. It doesn't really
matter what form of cardio you use as long as you're pushing it
Workout Details
Repeat for 5 Rounds:
• 30 seconds push up to side plank

• 15 seconds rest
• 30 seconds standing arnold press
• 15 seconds rest
• 30 seconds kettlebell high pull
• 15 seconds rest
• 30 seconds alternating dumbbell row
• 15 seconds rest
• 45 seconds step mill, row or run
• 30 seconds rest!
3. Full-Body Conditioning Workout
Time Required: 20-30 minutes

Equipment Required: kettlebell
This workout will not only challenge your heart and get your blood pumping but
you’ll be working your arms, legs, shoulders, core and everything in between. The
goal is to f inish this as fast as possible with good form. It’s a serious leg burner with 4
rounds of air squats and walking lunges. Your glutes and quads will be feeling it big
time!
Workout Details
Complete the following for time:
• 40 push ups
• 40 air squat
• 40 walking lunges
• 40 sit ups
• 40 air squat

• 40 kettlebell deadlift to high-pull
• 40 air squat
• 40 kettlebell swings
• 40 air squats
SCALING OPTIONS
If you’re a beginner this workout is easily scalable. Just change the rep scheme f rom
40 to 30, 20 or even 10. Pick a number you can f inish but will still be challenging.
If you’re not up to full push-ups, do them f rom your knees. If you’re not ready to do
push-ups f rom your knees, you can do them standing against a wall. If regular push-
ups are too easy, get those feet up on a bench or chair and do decline push-ups!
4. Sprints and Burpee Cardio Workout

Equipment Required: treadmill or 400 m outdoor route
For this workout, you'll be performing a 400 meter, or quarter-mile sprint, followed
by 10 burpees as fast as you can. After that it's right back to running, only this time
it's a 800-meter run. Next, you've got another 10 burpees to do before performing the
whole circuit a second and third time.
Workout Details
Complete 3 Rounds for Time:
• 400 m run
• 10 burpees
• 800 m run
• 10 burpees
How Fast to Run
This workout is designed to be complete as fast as possible so you want to crank up

the intensity and push those runs hard. You should be reaching your max by the end
of each run. It should be uncomfortable, that's where the good stuff is.
8 Deryn Macey
Make it Harder
If you want to make this workout harder, try these intensity boosters:
• Burpee box jumps instead of burpees.

• Burpee pull ups instead of burpees.
• Run on an incline.
• Add 20 walking lunges after each set of burpees.
• Add 25 kettlebell swings in between each round.
• Add 25 barbell or dumbbell thrusters in between each round.
5. Shoulders and Core Strength Circuit Workout

Equipment Required: dumbbells
This workout will build strength and endurance thought the core musculature,
including the lower back, upper back, abs and obliques. Planking is a great way
to build a strong, healthy back and core. Keeping these muscles strong can help
prevent injury and lower back pain and help improve all other areas of your f itness.
For circuit workout #1, you’ll be working through a 6 minute plank! Move straight
f rom the plank to the left side plank to the right without resting. If 30 seconds is too
challenging for you, try starting with 15 seconds each or try a modif ied plank f rom
your knees. Too easy, bump it up to 45 or 60 seconds!
For circuit #2, you’ll be doing more core work combined with two shoulder and leg
exercises. Dumbbell thrusters are a total body workout that not only challenge your
strength but will get your heart pumping too. Reverse lunges with lateral raises work
your legs, shoulders, core and balance. For the high plank knee to elbow, touch each
knee into the elbow on the same side, alternating sides for 14 reps.
Workout Details
Circuit 1
• 30 seconds plank
• 30 seconds left side plank
• 30 seconds right side plank
• 30 seconds rest
Circuit 2

• 16 dumbbell thrusters
• 14 dumbbell reverse lunge with lateral raise
• 12 high plank knee to elbow
• 10 v-ups
Weight Recommendations
You will need two sets of dumbbells to complete this workout. One set of heavier
dumbbells for the thrusters and a lighter set for the reverse lunge with lateral raise.
Please see the links below if you’re unsure of any of the exercises.
I used 25 lb. dumbbells for the thrusters and 12 lb. dumbbells for the lateral raises but
use whatever weight is challenging for you. The last few reps of each set should be
quite diff icult to complete.
6. Leg and Core Superset Workout

This workout involves 3 different supersets performed for 4 sets each. You've got
barbell squats and v-ups, deadlifts and weight planks and lunge jumps and Russian
twists. Perform the two exercises in each superset back to back without resting. You
can rest 1 - 2 minutes between each superset.
Workout Details
Complete 4 sets of each superset, resting 1-2 minutes between each.
Superset 1
• 10 barbell back squats

• 20 v-ups
Superset 2
• 10 deadlifts
• 60 second plank
Superset 3
• 20 jumping lunges
• 20 Russian twists
10 Deryn Macey
What Weights to Use
There are two ways to approach this workout. You could go a bit lighter and
focus on power and speed by slowing down the eccentric movements and really
powering through the concentric movements.
For example, on the squat slowly lower down over a few seconds then power up fast
and strong. Slowing down the eccentric phase of exercises, or negative training, can
be very challenging and it's great way to build strength.
Alternatively, you could go a bit heavier to work on strength. Choose what ever
weights are going to be challenging for you. You're going to have 4 sets of 10 reps
to complete so you want a weight that's going to get tough and uncomfortable but
allow to you to complete all 40 reps with good form.
I used a 25 lb weight plate for the Russian twists, you could use anywhere f rom a 10
to 45 lb plate for this, or use a med ball if you prefer. These should be performed as
quickly as possible, touching down the weight on either side of you with your feet off
the floor.
Subs for An At-Home Leg Workout
If you have a kettlebell or dumbbell at home, you can make a few changes to this
workout to do it at home. If you don't have a barbell at home, use a kettlebell or
dumbbell to perform goblet squats and deadlifts.
If you don't have any equipment at home, try a jump squat instead of barbell squats,
jumping as high as you can. The barbell deadlift is a little harder to replicate with no
weights but if you have an exercise ball you could do hamstring curls and if you have
no equipment, try 10 single-leg straight leg deadlifts per side.
7. TOTAL BODY STRENGTH AND CARDIO WORKOUT

Equipment Required: box or bench, kettlebells
This full-body cardiovascular and strength workout basically does it all! You’ll work
every inch of your body plus work your heart to improve aerobic f itness. Because
you’ll quickly be working through these compound, functional movements to
complete the workout for time, this strength training workout turns into quite the
cardio blast. You’ll f inish it sweating, muscles burning and heart pumping but feeling
strong and accomplished! This workout will challenge your legs, arms, shoulders,
explosive power, abs and cardiovascular endurance.
The goal is simple: f inish it as fast as possible. Work through all the reps of each

exercise before moving onto the next, taking rest as needed but keeping it to a
minimum. Complete the entire workout for your best time.
Workout Details
• 100 air squats

• 100 kettlebell deadlifts
• 50 push ups
• 50 box jumps
• 50 alternating kettlebell snatches
• 25 burpees
• 25 sit-ups
8. No-Equipment Bodyweight Workout

Equipment Required: none
This no-equipment bodyweight strength workout can be done anytime, anywhere.

No equipment needed. This is perfect for traveling or at at-home when you don’t
have time for the gym. You’ll be working through a circuit of descending reps of air
squats, push-ups, sit-ups and lunges with a set of 15 burpees between each round.
This workout is designed to be done as fast as possible (while maintaining good

form). You get 1-minute rest between rounds so really push yourself on the pace.
Don’t hold back, go for it! You How fast can you complete it?
Start with 20 reps each of air squats, sit-ups, push-ups and reverse lunges then do
15 burpees as fast as possible. Rest 60 seconds. Next, do 16 reps of each exercise and
then 15 burpees, rest for 1 minute, then 12 reps of each and 15 burpees and so on, until
the f inal round where you’ll do 4 f inal reps of each before f inishing with one last set
of burpees
Workout Details
• 20 – 16 – 12 – 8 – 4 of air squats, push-ups, reverse lunges, sit-ups

• 15 burpees as fast as possible
• 60 seconds rest
12 Deryn Macey
MAKE IT HARDER
To increase the challenge, try one of these workout boosters:
• Jump squats instead of air squats.

• Jumping lunges instead of reverse lunges.
• Add a 60-second plank between rounds.
• Add weight to the squats and reverse lunges by using a barbell or holding a dumbbell
or kettlebell in the goblet position.
• Add weight to the sit-ups by holding a weight plate or medicine ball.
• Add an extra round by starting with 24 reps each instead of 20.
9. 45 Minute EMOM Workout

Equipment Required: dumbbells, kettlebell, weight plate
This 45 Minute Full-Body EMOM Workout features 9 different exercises performed

every minute on the minute circuit-style for 5 rounds or a total of 45 minutes. This is a
fun one so get ready to sweat!
Workout Details
Perform the following movements, every minute on the minute for 45 minutes:
• 6 Dumbbell Man Makers

• 20 Overhead Kettlebell Swings
• 20 Plate Ground to Overhead
• 30 Weight Plate Russian Twists
• 15 Push-ups
• 20 Jumping Lunges
• 20 Jump Squats
• 12 DB Burpees
• 40 Seconds Plank
10. 30 Minute Kettlebell HIIT Workout

Equipment Required: dumbbells, kettlebell, weight plate

This 30 Minute Kettlebell HIIT Workout is a tough one but just how tough will be
determined by the effort you give. It consists of 3 different 3 minute high-intensity
intervals with 2 minutes rest between each, repeated for 2 rounds, or 30 minutes.
You’ll need kettlebells and some space to complete this conditioning workout.
Workout Details
Repeat for 2 Total Rounds (30 Minutes Total):
Perform as many rounds and reps as possible in 3 minutes of:

4 burpees + 8 KB push press + 12 air squats
— Rest 2 Minutes —

4 burpees + 8 KB swings + 12 KB thrusters

4 burpees + 8 KB deadlift high-pull + 12 reverse KB goblet lunges
Workout Notes
If you don’t have access to kettlebell weights that will work, you can use a barbell or
dumbbells for the push press and thrusters, or even the deadlift high-pulls, if needed.
If you only have 15 minutes, do this workout once and really push it!
11. Legs and Hills Workout

Equipment Required: treadmill, barbell for deadlifts, box or bench, dumbbells, kettlebell or
heavier deadlift
For this leg builder conditioning workout we’ve got some circuit training featuring
some killer leg-building strength exercises paired with 5 minutes of hill climbs on the
treadmill. Hill running is great for building strength and endurance in the legs and
glutes and can help improve your all-around f itness.
For the hill run, choose a speed that is challenging but doable for the 1 minute at
an 8% incline. It will feel easy at f irst but should get quite diff icult as the incline
increases. The goal is to maintain your speed for the full 5 minutes. I ran at 7 mph. I’d
suggest somewhere between 6 and 8 mph depending on your f itness levels.
14 Deryn Macey
This workout starts off with 5 minutes of hills on the treadmill. From there, it’s right
into 3 rounds of dumbbell step-ups, squats, box jumps and skater jumps followed by
another 5 minute run. Once you’re done the second run, it’s straight into the second
leg builder circuit of deadlifts, lunges, wall sits and glute bridges.
You’ll f inish things off with a f inal 5 minute run and you’re done. Work through
everything at a steady pace, resting as needed. You’re gonna hate me for the wall sits
and 8% hill run…but you’ll thank me when you’re done!
Workout Details
5 Minute Hill Run - 1 minute each at the following inclines 0%, 2%, 4%, 6%, 8%
Complete 3 Rounds of:
• Alternating Dumbbell Step-Up x 20

• Goblet Squat x 20
• Box Jumps x 20
• Skater Jumps x 20
— Repeat the 5 Minute Hill Run —
Complete 3 Rounds of:
• Deadlifts x 10
• Dumbbell Reverse Lunges x 20
• Wall Sit x 40 Seconds
• Elevated Glute Bridges x 20 (feet on box or bench)
—- Repeat the 5 Minute Hill Run —
12. 34 Minute Death by AMRAP Workout

Equipment Required: box or bench, weight plate, kettlebell
This 34 Minute Death by AMRAP Workout features 4 different 7 minute AMRAP’s (as many
reps as possible) workouts, one after the other with 2 minutes rest between each portion.
This workout is all about pushing the pace and seeing how many reps you can complete
in 7 minutes. You’ve got a full 2 minutes rest between each round, so it’s time to put your
head down and go for it.
Get all your equipment set-up and a timer ready. For each 7 minute work period,
you’ll be performing 2 exercises back to back, for as many reps as possible with good
form. Pick a pace and try to stick to it for the full 7 minutes. You shouldn’t need to

rest at all, just keep moving and see how many reps you can get! The f irst AMRAP
is v-ups and push-ups, the second is box jumps and plate ground-to-overheads, the
third is KB thrusters and deadlift high-pulls and the last one is burpees and overhead
kettlebell swings.
Workout Details
7 Minute AMRAP 1 (0:00-7:00)
• 7 V-Ups
• 7 Push-Ups
— 3 minutes rest (7:00-9:00) —
7 Minute AMRAP 2 (9:00-16:00)
• 7 Box Jumps
• 7 Plate Ground to Overheads
— 3 minutes rest (16:00-18:00) —
7 Minute AMRAP 3 (18:00-25:00)
• 7 KB thrusters
• 7 KB Deadlift High-Pulls
— 3 minutes rest (25:00-27:00) —
7 Minute AMRAP 4 (27:00-34:00)
• 7 Overhead Kettlebell Swings

• 7 Burpees
Weight Suggestions
I’d recommend one heavier kettlebell for the deadlift high-pulls and kettlebell swings
and two lighter ones for the kettlebell thrusters. I used 12 kg kettlebells for the
thrusters (go heavier if you want, I was really sore this day!) and a 24 kg kettlebell for
the deadlift high-pulls and swings.
I would recommend a 25 lb weight plate for the plate ground-to-overheads (men

should use a 45 lb plate).
13. 35 Minute Barbell and Treadmill Workout

16 Deryn Macey
Equipment Required: treadmill or 400 m running route, barbell and weights, box or bench
This 35 minute treadmill and barbell workout consists of 5 rounds of running paired with
upper and lower body barbell exercises. Every seven minutes for 35 minutes, you’ll perform
a 400 m run followed by barbell step ups, push presses, reverse lunges and bent over
rows.
When the clock starts, hop on the treadmill and run 400 m or 0.25 miles. Aim to
f inish this in 2 minutes or less. As soon as you’re done the run, grab your barbell and
perform 20 step-ups (10 per leg) with the barbell on your back. After that, it’s right
into 10 barbell push presses, followed by 20 reverse lunges (10 per leg) again with the
barbell on your back and f inally, 10 bent-over barbell rows.
Once you’ve completed that, rest until the clock hits 7:00 and then you’re back on
the treadmill for round 2. Once you’re f inished the second set of barbell bent-over
rows, rest until the clock hits 14:00 and then start round 3. Repeat for 5 total rounds,
or 35 minutes.
You’re not going to have much time on this one (please don’t hate me!) so you’ll have
to run pretty quick then move through the strength exercises with minimal rest. You
should get at least 30 seconds rest per round.
Workout Details
Every 7 minutes for 35 minutes complete:
• 400 m (0.25 mile) run

• 20 barbell step-ups (10 per leg)
• 20 barbell push press
• 20 barbell reverse lunges (10 per leg
• 10 bent-over rows
SCALING THIS WORKOUT
If you can’t f inish each round in under 7 minutes or are getting less than 15-20
seconds rest, use a lighter weight so you can f inish in 6:30 or less. You could even just
use the barbell for the presses and rows and do bodyweight step-ups and lunges.
Choose something that’s going to be a challenging but doable
14. Bodyweight and Running Workout

Equipment Required: treadmill or 400 m running route
This no-equipment bodyweight and running workout alternates running with

bodyweight exercises such as burpees, sit-ups, air squats and walking lunges. It can
be done anytime, anywhere, as long as you have a treadmill or outdoor 400 m (0.25
mile) route. This workout is designed to be done for time, which simply means, as fast
as possible.
Workout Details
• 400 m run
• 50 burpees
• 400 m run
• 50 sit ups
• 400 m
• 50 push ups
• 400 m run
• 50 air squats
• 400 m
SCALE THIS WORKOUT
You have two options to scale this workout to your f itness level:
• Reduce the reps of the bodyweight exercises to 25.

• Reduce the length of the runs to 200 m, or 0.125 miles.
MAKE IT HARDER
There are a couple ways you can make this workout harder:
• Increase the runs to 800 m.

• Add weight to the air squats and walking lunges by making them goblet squats and
lunges, holding two dumbbells, wearing a weighted vest or placing a barbell on your
back
18 Deryn Macey
15. 30 Minute Aerobic Conditioning Workout

Equipment Required: treadmill or 400 m running route, kettlebell, rowing machine
This longer aerobic conditioning workout features running, rowing, kettlebell swings,
sit-ups and plank toe touches. You’ll need about 30 minutes to complete it and by the
time you’re done, you will have put in some serious work and improved your aerobic
f itness and endurance. It might take you longer than 30 minutes, it just depends how
fast you move, so get after it!
Start with the 400 m run then work through the rest of the workout at a steady pace
with good form. It doesn’t have to be a full-out sprint as it is quite long but the goal is
to keep moving without resting. You’ll catch your breath on the kettlebell swings and
sit-ups so try to push the pace on the rowing and running.
Workout Details
Complete 4 rounds:
• 400 m (0.25 mile) run

• 25 sit ups
• 25 calorie row
• 25 alternating goblet step-ups
• 25 alternating plank toe touches
SCALE THIS WORKOUT
To make this workout easier, reduce the rounds or reps to suit your fitness level. For
example, do 15-20 reps instead of 25, or 2-3 rounds instead of 4. To make this workout
harder, go faster! See if you can finish it in under 30 minutes.
16. 100-20-100 Reps for Time Workout

Equipment Required: box or bench, skipping rope, kettlebell, dumbbells
This 100-20-100 reps for time workout is designed to be done as fast as possible. You’ll be
starting off with 100 double unders, or 200 single skips, then working through various reps
of strength exercises from 80 down to 20 before working your way back up again and
finishing with another 100 double unders or 200 single skips.

There’s nothing complicated about this one, it’s one big set you’ll complete f rom
start to f inish just once. Kick things off with 100 double unders (or 200 single skips if
you can’t do double unders), then work through the reps of the rest of the exercises
before f inishing off with another set of skipping.
Workout Details
• 100 Double Unders (or 200 single skips)

• 60 Kettlebell Deadlift High Pulls
• 40 Burpee to Box Jumps
• 20 Thrusters (Dumbbell or Barbell)
• 40 Renegade Rows
• 60 Sit Ups
• 80 Jumping Lunges
• 100 Double Unders (or 200 single skips)
17. Leg and Core Strength Workout

Time Required: 40 minutes +
Equipment Required: barbell and weight plates, box or bench, kettlebell or dumbbell
This leg and core strength workout focuses on building lower body power, strength
and endurance and f inishes with a core strength builder. You’ll need a barbell and a
box or bench to complete this workout. Give it a try for a complete lower body and
core strength training session.
The workout consists of 3 circuits. Two will hit the lower body including the
hamstrings, quads and glutes and one will target the core, hitting the back, obliques
and abs. You’ll complete 3 rounds of each circuit. Try to move through the exercises
as quickly as possibly with little to no rest and then take about 60 seconds rest
before repeating. Rest as needed between each circuit.
Workout Details
Complete 3 Rounds:
• 15 jump squats – as high as possible

• 15 deadlifts
• 15 lateral goblet step-ups/per leg (use a kettlebell or dumbbell)
• Rest 60 seconds
20 Deryn Macey
Complete 3 Rounds:
• 15 jumping lunges – as high as possible

• 15 barbell front squats
• 15 goblet Bulgarian split squats/leg
• Rest 60 seconds
Complete 3 Rounds:
• 45 seconds side plank left

• 15 supermans
• 45 seconds side plank right
• 15 v-ups
• Rest 60 seconds
18. 20 Minute WOD

Equipment Required: kettlebell, rowing machine, box or bench
This super fun 20 minute CrossFit WOD is a sweaty one. You’ll be putting in 20 minutes of
hard work broken into 5 minute segments with 2 minutes rest in between each segment,
so you’ll need 26 minutes total to complete this. This workout will challenge your entire
body and improve your cardiovascular fitness.
When the clock starts, perform 50 goblet squats then do as many (AMRAP = as many reps
as possible) burpees as possible until the clock reaches 5 minutes. Rest for 2 minutes.
At 7:00, do 50 sit-ups, then as many kettlebell swings as possible until 12:00. Rest for 2
minutes. Follow the pattern for the last two 5 minute portions.
If you’re not comfortable with the KB clean and jerks, I’d recommend doing 25 on each
side of a single-arm kettlebell push press or a single-arm kettlebell thruster.
Workout Details
In 5 minutes:
• 50 Goblet Squats
• AMRAP Burpees
– 2 minutes rest –
In 5 minutes:

• 50 Sit Ups
• AMRAP Kettlebell Swings
In 5 minutes:
• 50 Reverse Goblet Lunges

• AMRAP Box Jumps
In 5 minutes:
• 50 single-arm KB Thrusters (25 per side)

• AMRAP Row for Distance
19. 3 Part AMRAP Workout

Equipment Required: kettlebell, rowing machine, box or bench
This AMRAP Workout consists of 3 different 7 minute portions with 3 minutes of

rest between each. The goal of the 7 minute work periods is to complete as many
reps as possible (AMRAP) following a 2, 4, 6, 8, 10…etc. rep scheme. This workout
will challenge the entire body plus get your heart rate up to help build your aerobic
f itness too.
For the f irst 7 minute AMRAP you’ll be working on box jumps and kettlebell swings.
Start with 2 box jumps, followed by 2 kettlebell swings, then 4 box jumps followed
by 4 kettlebell swings, keep increasing the reps by 2 and see how far you can get
in 7 minutes. Once you’ve completed that, rest for 3 minute before performing the
second 7 minute AMRAP, then rest another 3 minutes before performing the last 7
min AMRAP.
The goal is to keep moving through the whole 7 minutes so you want to choose a
weight that will be tough but still allow you keep moving. Those 7 minutes should
not be comfortable! A good goal is to get into the round of 16.
Workout Details
7 Minute AMRAP - 2, 4, 6, 8...of:
• Box Jumps
• Kettlebell Swings
22 Deryn Macey
7 Minute AMRAP - 2, 4, 6, 8...of:
• Sit-Ups
• Dumbbell Thrusters
— Rest 3 Minutes—
7 Minute AMRAP - 2, 4, 6, 8…of:
• Burpees
• Reverse Goblet Lunges
20. 40 Minute Full-Body EMOM Workout

Equipment Required: kettlebell, dumbbells, box or bench
This 40 minute full-body EMOM consists of 8 stations performed as a circuit for 5

rounds. For equipment, you’ll need a box or bench, two dumbbells or a barbell, a
kettlebell and a bit of space. This workout can easily be scaled to suit your f itness
level or if you’re short on time. Get ready to sweat and get an amazing full-body
workout, especially targeting the legs, in just 40 minutes.
Workout Details
Perform the following exercises every minute on the minute for 40 minutes:
1. 12 burpees
2. 24 kettlebell goblet squats
3. 24 kettlebell swings
4. 12 dumbbell thrusters
5. 12 box jumps
6. 24 reverse kettlebell goblet lunges
7. 60 seconds plank
8. REST
SCALE THIS WORKOUT
This workout is easily scaled to suit your f itness level. There are a few different ways

you can scale it:
• Adjust the reps. If this is too easy for you, increase the reps by 3-6 per round. Too
difficult? Decrease the reps as needed. You should be getting anywhere from 10-30
seconds rest per round.
• Reduce the rounds. If you don’t have time for the full 5 rounds or just aren’t ready for
it, no problem. Scale it down to 3 or 4 rounds, or 24 or 32 minutes respectively. Really
short on time? 2 rounds would be a great start and you’d be done in 16 minutes!
• Adjust the weight. If you’re able to complete the number of reps but aren’t quite
there strength-wise yet, simply use lighter weights. If you’re feeling good and want to
push it, choose a weight that’s going to be very challenging but will still allow you to
complete all the rounds and reps.
21. Strength and Conditioning EMOM Workout

Equipment Required: kettlebell, dumbbells, box or bench
You’ll need 36 minutes to complete this as it consists of two 16 minute EMOMs with
4 minutes of rest in between. You’ll be hitting some upper and lower body strength
exercises paired burpees and rowing for a full-body HIIT workout that will leave
sweaty and ready to tackle whatever comes next.
Workout Details
Complete 4 rounds, perform exercise every minute on the minute for 16 minutes.
1. Single Arm Dumbbell Press x 10/arm
2. Alternating Barbell Reverse Lunge x 16
3. Max Effort Row
4. Rest
— Rest 4 minutes. —
Complete 4 rounds, doing each exercise every minute on the minute for 16 minutes.
1. Bent Over Dumbbell Row x 10/arm
2. Alternating Barbell Step Up x 16
3. Max Effort Burpees
4. Rest
24 Deryn Macey
22. HIIT Strength and Conditioning Workout
Equipment Required: dumbbells, box or bench, kettlebell and either a barbell, TRX or
smith machine
This fun HIIT Strength and Conditioning Workout consists of 3 stations you’ll be
working through for 27 minutes, alternating between 2 minutes of work and 1 minute
of rest. Each 3 minute station will have 2 strength exercises to get though before
you’ll perform an AMRAP, or as many reps as possible of burpees, box jumps and
kettlebell swings.
This workout is made up of 3 stations you’ll move through as a circuit for 27 minutes,
working for 2 minutes and resting for 1 minute. The strength work before the
AMRAPs took me about 1 minute to complete, which means you should have about
one minute to perform as many reps you can of the burpees, kettlebell swings and
box jumps. The goal is to get AS MANY REPS AS POSSIBLE, so push yourself! You get 1
minute rest after each 2 minutes of work.
When the clock starts, perform 20 jumps squats and 10 push-ups then do as many
burpees as possible until the clock hits 2:00. Rest for 1 minute.
At 3:00, perform 20 reverse goblet lunges and 10 supine bodyweight rows then do as
many kettlebell swings as possible until the clock hits 5:00. Rest for 1 minute.
At 6:00, perform 20 step ups (10 per leg) and 10 dumbbell push presses then do as
many box jumps as possible until the until the clock hits 8:00. Rest for 1 minute.
Repeat the whole thing for 3 total rounds, or 27 minutes (3 rounds of 9 minutes, with
each station being 3 minutes).
Workout Details
Repeat for 3 Rounds
0-2 min: 20 Jump Squats + 10 Push-Ups + AMRAP Burpees
— Rest 1 Minute —
3-5 min: 20 Reverse Goblet Lunges + 10 Supine Bodyweight Rows + AMRAP Kettlebell
Swings
6-8 min: 20 Step-Ups + 10 DB Push Press + AMRAP Box Jumps

23. Full-Body 30 Minute EMOM Workout
Equipment Required: kettlebell, dumbbells, barbell, box or bench
This full-body 30 minute EMOM workout is going to challenge your conditioning,

strength and endurance for a complete workout in just 30 minutes.
The 30 minute EMOM is made up of six 5 minute minute EMOMs back to back, with
6 different exercises in total. We’ve got burpees, box jumps, deadlifts, kettlebell
swings, sit-ups and dumbbell thrusters. All the movements are desinged to be done
"unbroken" or without splitting up the reps.
Workout Details
1. 25 kettlebells swings
2. 15 box jumps
3. 15 deadlifts
4. 20 sit-ups
5. 12 burpees
6. 12 dumbbell thrusters
Weight Suggestions
• I used a 20 kg kettlebell for the swings. Scale the weight on this before you scale the
reps ie. use a 12 or 16 kg kettlebell. Too easy?? Bump it up to 24 kg!
• I used a 20 inch box. This is doable but you’ll have to keep the pace up. Scale the reps
down to 12 or 10 or if you’re falling behind. If 15 reps is too easy for you, try 20!
• I used 125 lbs. for this. The last few reps burn but you should get lots of rest on this one,
so it’s not too bad. Scale the weight down before you scale the reps. If 125 is too easy,
go ahead and bump that weight up to something you can do for 15 unbroken reps x 5
rounds.
• I used 20's for the thrusters, which was very doable. Scale the weight before you scale
the reps on this one. If it’s too easy, I’d recommend 35 lb. dumbbells for the ladies, and
50’s for the guys. If you find 20 a bit too challenging, scale down to 15 lbs. If you can’t
make 12 per minute, scale down to 10. Keep pushing on this one and finish strong, it’s
your last movement!
26 Deryn Macey
24. Run Intervals and Strength Workout
Equipment Required: kettlebell, weight plate
This workout is tough but it's highly effective at improving overall f itness. You'll be
working all your muscles, pushing your cardiovascular f itness and really putting your
endurance to the test.
It's great for building endurance, strength and overall conditioning. You can go
as slowly or as fast as suits your needs but the goal is to keep the rest taken to
a minimum in order to complete it as fast as possible. Choose a weight that is
challenging but allows you to maintain proper form and keep up the pace. I used
a 20 kg kettlebell and a 25 lb. weight plate and that worked well for me, adjust
accordingly to suit your abilities.
This took me just under 30 minutes to complete and I was pushing it pretty hard,
for my f itness level anyways. If you're a beginner, simply scale it back to 1 round and
adjust the weights as needed. Advanced exercisers, go for the full 2 rounds, give it
your all and see how fast you can f inish!
Workout Details
• 800 m run
• 10 burpees
• 10 kettlebell goblet squats
• 20 overhead plate walking lunges
• 800 m run
• 10 overhead plate walking lunges
• 20 kettlebell goblet squats
• 20 burpees
Excercise Substitutions
If you don't have a kettlebell or weight plate you can use dumbbells for all of the
exercises listed. If you're limited for space, you can substitute a reverse lunge for the
walking lunges. You could also use a barbell on your back or in the f ront rack position

for the lunges. If you're not ready to add weight to the lunges, bodyweight walking
lunges are a good place to start. If burpees are too challenging, you can try one of
the modif ied burpee options as demonstrated here.
25. 30 Minute EMOM Conditioning Workout

There are 6 exercises in this EMOM and you’ll be completing 5 rounds in total. I tried
to keep the required equipment to a minimum, all you’ll need is a set of dumbbells
but if you don’t have dumbbells you could also use a barbell or kettlebell.
Workout Details
Perform the following exercises in a circuit, every minute on the minute for 30
minutes:
1. 24 Dumbbell Reverse Lunges
2. 12 Push Ups
3. 15 Dumbbell Thrusters
4. 14 Renegade Rows
5. 10 Burpees
6. 10 V-Ups
26. Running and Strength Conditioning Workout
This CrossFit-Style Conditioning Workout is a killer WOD you can get done when
you have limited time. It’s designed to be completed “for time,” meaning f inish it as
quickly as possible.
It’s pretty straight-forward. Start with a 400m sprint, then burn through the exercises
and f inish with another 400m sprint. This is a short workout so the goal is to
really push it and get through it with minimal rest!! Finish as fast as you can while
maintaining proper form.
Workout Details
Complete for time:
• 400 m (0.25 mile) run
28 Deryn Macey
• 50 overhead plate-walking lunges
• 50 deadlifts
• 40 dumbbell step-ups
• 30 push ups
• 30 sit-ups
• 20 burpees
• 20 box jumps
• 10 barbell or dumbbell thrusters
• 10 pull-ups
• 400 m (0.25 mile) run
Make this Harder
• Make the sprints 800 m instead of 400 m.

• Add a 60 second plank before and after each sprint.
• Complete 2 rounds instead of one.
• Add 2 more 400 m sprints, one after the kettlebell swings and 1 after the box jumps
Scale the Workout
This workout is easily scalable to suit your f itness levels. Do the push ups f rom your
knees, do box step ups instead of box jumps, do bodyweight lunges instead of plate
overhead walking lunges, walk the 400 m…choose your adventure! For the pull ups
you can use a band, an assisted pull up machine or modify with a bodyweight row or
even bent-over barbell rows.
27. 30 Minute Death by Goblet Superset Workout

This workout will work every muscle in your body as well as challenge your
cardiovascular f itness. You’ll perform 4 different supersets for 5 sets each, resting just
60 seconds between each superset. The result? A sweaty mess crumpled on the floor
but feeling proud of the work you just put in! To perform this workout you’ll need a
kettlebell and a bench or box.
Get ready to put in a lot of work in about 30 minutes. Choose a weight that will allow

you to f inish in around that time. Everything can be scaled as needed to suit your
f itness level. The goal is to f inish as fast as possible, taking little to no rest between
the movements in each superset. Get your equipment set up, start your time and it's
go time!
The goblets squats and burpees are pretty straightforward, as are the goblet lunges
and kettlebell swings. For the lunges you can either do a forward or reverse lunge
or do walking lunges. Do the goblet step-ups on a box or bench, alternating legs for
20 reps. This is paired with a basic 30 second plank for some added core work. The
last superset involves push ups and a deadlift high pull. The deadlift high pull can
be performed with a kettlebell or a barbell. Perform 5 sets of each superset. Rest 60
seconds between each superset.
Workout Details
Superset 1
• 10 goblet squats
• 10 burpees
Superset 2
• 20 goblet lunges
Superset 3
• 20 goblet step-ups
• 30 second plank
Superset 4
• 10 push ups
• 10 kettlebell deadlift high-pull
28. 15 Minute AMRAP Workout

Equipment Required: box or bench
Workout Details
Complete as many rounds and reps as possible in 15 minutes of:
30 Deryn Macey
• 15 burpees
• 15 box jump
• 15 sit-ups
29. 3 Rounds for Time Workout
Time Required: Approximately 30 minutes

Equipment Required: kettlebell
Workout Details
Complete 3 rounds for time:
• 50 alternating lunges
• 40 sit-ups
• 20 air squats
• 10 burpees
30. 12 Minute EMOM Workout

Equipment Required: barbell and weight plates, box or bench
Workout Details
Complete 1 set of all three movements, every minute on the minute for 12 minutes:
• 4 deadlifts
• 4 push press
• 4 box jumps
31. 14 Minute Heart Pumper EMOM

Equipment Required: Timer, plyo box or bench to jump on, kettlebell
Workout Details
4 Min EMOM: 15 Box Jumps

— 1 min REST —
4 Min EMOM: 15 Kettlebell Swings
— 1 min REST —
4 Min EMOM: 10 Burpees
32. 16 Minute Total Body EMOM Workout

Equipment Required: kettlebell or dumbbell
Workout Details
Alternate between the two movemets, every minute on the minute, for 16 minutes:
1. 14 Goblet Squats
2. 10 Push-ups
33. 19 Minute Quad Burner EMOM

Equipment Required: dumbbells, kettlebells or barbell
Workout Details
5 Min EMOM: 12 Thrusters (use two dumbbells or a barbell)
— 2 Min Rest —
5 Min EMOM: 16 Alternating Reverse Lunges (use 2 dumbbells or a barbell
— 2 Min Rest —
5 Min EMOM: 14 Jump Squats
34. 30 Minute Full-Body Strength Training Workout

Ready for an intense full-body strength and conditioning workout that will have
you sweating while working every last muscle in your body? Well, here ya go! This
30-minute full-body strength training workout is exactly that. You’ll blast a ton of
calories, improve cardiovascular f itness, build strength, have a lot of fun and f inish it
just dripping with sweat!
32 Deryn Macey
This workout consists of 3 circuits, each with 4 minutes of work and 1 minute of rest,
repeated for 2 rounds. This workout takes 30 minutes to complete and you’ll need a
set of dumbbells, a timer and a kettlebell to complete.
Workout Details
CIRCUIT 1
• 60 seconds jump squats

• 60 seconds push-ups
• 60 seconds reverse lunges
• 60 seconds high plank
• 60 seconds rest
Repeat for 2 total rounds.
CIRCUIT 2
• 60 seconds squat with curl and press

• 60 seconds dumbbell row
• 60 seconds kettlebell high-pull
• 60 seconds side plank (30 seconds per side)
• 60 seconds rest
CIRCUIT 3
• 60 seconds deadlift
• 60 seconds push-press
• 60 seconds v-ups
• 60 seconds supermans
• 60 seconds rest
35. 30 Minute HIIT Workout

This is a great core workout and helps build lower body strength in addition to the
cardiovascular workout. If you only have 30 minutes to train and want to get some
bang for your buck, this 30 minute HIIT workout is the way to go!

Workout Details
Perform each movement for 30 seconds, rest for 15 seconds, repeat for 30 minutes:
• Lateral squat jumps

• Reverse lunge to knee drive – right
• Reverse lunge to knee drive – left
• Box jumps (or air squats)
• High-knees on the spot
• Jumping Jacks
• Skater lateral jumps
• Mountain Climbers
36. Full-Body HITT Workout

Equipment Required: kettlebell or dumbbell, treadmill
The great thing about this workout is you’ll get in an amazing HIIT session plus build
strength in your upper body, lower body and core. It’s everything you could ask for all
rolled up into one!
HIIT, or high-intensity interval training is a great way to get a lot of work done in a
short amount of time. There are three 10 minute running portions to this workout,
two sessions of one minute hard with one minute of recovery and one session of 30
seconds hard with 30 seconds recovery.
In between the running intervals you’ll be performing supersets of strength exercises

like push-ups with cardiovascular exercises such as jumping jacks. The goals being
to move through the 4 supersets as quickly as possible. This will be sure to keep
your heart rate up and challenge you to push through those strength exercises while
you’re heart is pumping!
Workout Details
1. 10 Minute HIIT Run alternating between 1-minute easy and 1-minute sprint.
2. Superset x 4
• 10 Push Ups
• 50 Jumping Jacks
3. 60 seconds plank
34 Deryn Macey
4. 0 Minute HIIT Run alternating between 30 seconds easy and 30 seconds sprint.
5. Superset x 4
• 10 Goblet Squats
• 50 High Knees
6. 60 seconds plank
7. 10 Minute HIIT Run alternating between 1-minute easy and 1-minute sprint.
8. Superset x 4
• 10 V-Ups
9. 60 seconds plank
37. Treadmill Sprints and Strength Workout

Equipment Required: kettlebell, treadmill or outdoor 400 m running route
This workout will improve your running speed and power, build strength, push your
metabolic conditioning and leave you a sweaty mess with a pumping heart. You'll
work every muscle f rom head to toe, burn a ton of calories and improve your overall
health and f itness.
Workout Details
Complete for time:

• 400 m run
• 100 air squats
• 400 m run
• 400 m run
• 50 push ups
• 400 m run
• 50 sit ups
• 400 m run
• 50 jump squats
• 400 m run

38. High-Intensity Lower Body Circuit Workout

Equipment Required: kettlebell, weight plate, rowing machine
Looking for a quick lower-body conditioning hit? This is it!! This high-intensity lower
body circuit workout will get your legs, glutes and heart working hard. It had me
sweating every which way possible! Rowing is damn hard and works just about every
little muscle in the body. Combine it with high-intensity strength training exercises
and you’ve got a killer workout that is scalable to your f itness level. I worked through
5 rounds of this and I was wiped!
This strength and conditioning circuit workout consists of 5 stations that work the
whole body but really challenge the legs. You've got goblet squats, overhead walking
lunges, jump squats, kettlebell deadlifts and rowing. Your legs and glutes will be on
f ire, then you'll hop on the rower for 500 m, leaving your whole body toasted! The
goal is to work through this as quickly as possible.
Workout Details
Complete 5 rounds:
• 20 overhead walking lunges
• 15 jump squats
• 500 m row
39. Obstracle Course Training Workout

Equipment Required: kettlebell or dumbbell, treadmill or outdoor running route
This workout is perfect for training for an obstacle course event but makes a great
endurance workout for anyone. This endurance-building training session will take
quite a chunk of time so allow yourself about an hour or so to complete it. If you're
looking for a long, aerobic workout, this is it.
You’ll be running for a total distance of 8 km, or 5 miles plus you’ll be stopping to
include “obstacles” at various intervals. Tough Mudder and other obstacle events
are a ton of fun, doable for most levels of f itness and a great goal to help keep you
focused on your training
36 Deryn Macey
Workout Details
Complete 2 Rounds for Time:
• 1 mile (1600 m) run

• 40 deadlifts
• 0.75 (1200 m) mile run
• 0.5 mile (800 m) run
• 20 push ups
• 0.25 mile (400 m) run
• 10 burpees
40. Cardio and Strength Training Workout

Equipment Required: kettlebell, box or bench, treadmill or 400 m outdoor route
This cardio and strength circuit training workout will build your all-around f itness,
improve strength and increase your stamina. You don’t need much to complete
this workout, it could even be done outside if you can measure out a 400 m route.
Otherwise, it can be done in the gym with just a few pieces of equipment.
Workout Details
Complete 3 Rounds:
• 400 m run
• 400 m run
• 20 box jumps
• 400 m run
• 20 goblet walking lunges
• 400 m run
• 20 air squats
41. Core and Cardio Circuit Workout


Equipment Required: treadmill
This total body, core and cardio circuit workout will burn your legs, work your heart
and challenge your core strength. All you need to perform this conditioning workout
is a treadmill and a bit of space.
Workout Details
Complete 3 rounds:
• 5 minutes treadmill power walk at 15% incline

• 60 seconds high plank
• 60 seconds wall sit
• 20 low plank to high plank (10 per side)
• 60 seconds wall sit
• 20 plank shuffle (10 each direction)
42. Push, Pull, Legs, Core Superset Workout
Time Required: 20-14 Minutes

Equipment Required: barbell and weight plates
For superset 1, you’ll perform 6 deadlifts the move right into a 40-second plank.
Alternating between the two for 6 sets. The reps for the deadlifts are quite low, so
you’ll want to choose a weight that’s on the heavier side. For me, I would probably
work with 185 lbs. For you, that might be somewhere between 95 lbs and 225 lbs
depending on how strong you are and how you’re feeling.
Superset 2 consists of back squats and side planks. You’ll be doing 10 backs squats
with a barbell and a 20-second side plank on each side. The goal is to move f rom
movement to movement with no rest. I would recommend a weight between 85 and
135 lbs for the squats.
For the last superset, you have the upper body push and pull. Move between the
push-ups and bodyweight rows with no rest, completing the 6 rounds as quickly as
you can.
3 killer supersets, upper body push and pull, squats, deadlifts and planks, this
workout has it all! Complete each superset as quickly as you can and then rest as
needed between each superset. Choose weights that will allow you to move at a
steady pace and complete the reps without breaking them up.
38 Deryn Macey
Workout Details
Superset 1 (perform 3-6 sets)
• 6 deadlifts
• 40-second plank
• 10 back squats
• 20-second side plank left
• 20-second side plank right
• 10 push-ups
• 10 inverted bodyweight rows
43. Total Body Countdown Workout

Equipment Required: dumbbells and/or barbell with weight plates
To do this workout, start with 10 reps of each exercise before starting the circuit
again and completing 9 reps, then 8, then 7 and so on, all the way down to 1 rep each.
You’ll want to pick fairly challenging weights because the number of reps will be
decreasing with each set.
I’d recommend setting out stations with your different weights so you can quickly
move between exercises. I used one set of dumbbells for the renegade row, the same
set for the dumbbell push press and the bent-over rows, then I had one ready for the
goblet squat, and lastly one pair for the dumbbell chest press.
Workout Details
Start with 10 reps of each, then 9, 8, 8 all the way down to 1:
• Renegade Row
• Goblet Squat
• Push Press
• Jump Squat
• Dumbbell Chest Press
• Push Up
• Dumbbell Thruster

44. Total Core Workout

Equipment Required: stability ball, weight plate or medicine ball
To complete this core circuit workout, all you will need is a stability ball. These
exercises challenge the abdominal and core muscles f rom all angles. Plus the plank,
stability ball knee tuck and elbow-to-knees also work the shoulders, triceps and chest
muscles.
Workout Details
Work through the circuit 3-4 times with minimal rest. Rest 60 seconds between
rounds.
• 20 x Russian twists with 10-25 lb. plate or medicine ball
• 20 x v-ups
• 15 x stability ball knee tuck
• 10 x per side high plank knee to elbow
45. 5 Rounds Full-Body Strength Workout

Equipment Required: barbell and weight plates, dumbbells
There’s nothing complicated about this workout. It’s not an EMOM or an AMRAP and
there’s no need for a timer. Don’t rush but move through it at a steady pace, resting
shortly as needed but keeping it to a minimum.
The back squats and bench press should be fairly heavy. Choose a weight that’s a
little scary for you but you’ll be able to get through 5 sets of 10 with. The last couple
reps should be very diff icult.
The thruster weight can be something more manageable that you can move quickly
and the step-up weight can be something tough but focus on keeping perfect form
and really driving through the heel and glute. For the step-ups f inish all 10 reps on
one leg before switching to the other.
Workout Details
Complete 5 rounds:
• Barbell Back Squat x 10
40 Deryn Macey
• 60-second Plank
• Dumbbell Bench Press (or floor press) x 10
• Dumbbell Thruster x 15
• Dumbbell Step-Up x 10 per leg
• Toe Touches x 30
46. 30 Minute Running and AMRAP WOrkout

Equipment Required: treadmill, kettlebell
For this conditioning workout, you’ll be alternating between 5 minutes on the

treadmill and a 5 minute AMRAP of burpees, push-ups, reverse lunges, kettlebell
swings and air squats. An AMRAP, or as many reps as possible, means you’ll perform
that circuit straight for 5 minutes, completing as many good quality reps as you can.
Workout Details
Alternate between the 5 minutes of running and 5 minute AMRAP for 3 rounds, or 30
minutes total.
5 minute Treadmill Run - Start at a moderate pace and increase speed by 0.5 mph
every minute for 5 minutes. For example, start at 6.0 mph, then 6.5, then 7 and so
on, working your way up to 8.0 mph for the last minute. Choose a speed that will be
uncomfortable but doable for 3 rounds.
5 minute AMRAP - Complete as many reps as possible in 5 minutes of the circuit

below.
• 4 burpees
• 6 push ups
• 8 reverse lunges
• 12 air squats
47. Total Core Workout

Equipment Required: stability ball, weight plate or medicine ball
To complete this core circuit workout, all you will need is a stability ball. These
exercises challenge the abdominal and core muscles f rom all angles. Plus the plank,

stability ball knee tuck and elbow-to-knees also work the shoulders, triceps and chest
muscles.
Workout Details
Work through the circuit 3-4 times with minimal rest. Rest 60 seconds between
rounds.
• 20 x Russian twists with 10-25 lb. plate or medicine ball
• 20 x v-ups
• 15 x stability ball knee tuck
• 10 x per side high plank knee to elbow
49. 30 Minute Treadmill Hill Climb Workout
This workout is not for the faint of heart. It is tough a one but it's also effective. If you
only have 30 minutes to workout, this is a great choice. Not only will you get a great
cardiovascular workout but the hills will build strength and power in your legs and
glutes.
This workout will keep you running straight through for 30 minutes, this gets tough
because you're going to want to rest when those hills start getting bigger and
bigger. Stick with it though and after 1 minute at 0% incline you should be recovered
enough to hit that next hill.
Part 1
• 0-5 min – 0% at 8 mph

• 5-6 min – 10% at 7 mph
• 6-7 min – 0% at 7 mph
• 7-8 min – 8% at 7 mph
• 8-9 min – 0% at 7 mph
• 9-10 – 6% at 7 mph
Part 2
• 10-15 min – 0% at 8 mph

• 15-16 min – 11% at 6.5 mph
• 16-17 min – 0% at 7 mph
• 17-18 min – 9% at 6.5 mph
42 Deryn Macey
• 18-19 min – 0% at 7 mph
• 19-20 – 7% at 6.5 mph
Part 3
• 20-25 min – 0% at 8 mph

• 25-26 min – 12% at 6 mph
• 26-27 min – 0% at 7 mph
• 27-28 min – 10% at 6 mph
• 28-29 min – 0% at 7 mph
• 29-30 – 8% at 6 mph
Choose Your Speed
Please adjust the speed as needed. These speeds worked well for me, it
was challenging but doable. If you use the speeds I did it gets very challenging in the
second and third sets. Choose whatever is going to be a challenge for you. You'll be
running at your base speed for 3 sets of 5 minutes then adjusting the speed for the
hills.
Scale as Needed
If you're a newer runner, I would recommend using a base speed of somewhere

between 5.0 and 6.0 mph and adjusting the speed throughout accordingly. If you're
experienced and have a high level of f itness, use a base speed of 8.0 mph like I did.
You could even power walk if needed.
If you'd rather keep the speed up, you can also adjust the inclines and start off with
6 or 8% instead of 10, then just adjust everything down by 2 or 4% respectively as you
work your way through the intervals. Remember, you can do anything for 30 minutes
so don't be af raid to go for it!
50. Treadmill Hills Pyramid Workout
Equipment Required: Treadmill
Work your glutes and your heart in this 30 minute cardio workout. It's easy to do on
the treadmill and will improve strength, power and speed. Not to mention strenghten
your glutes, quads and calves.

Workout Details
Hill Climb #1
• 0-1 min - 0%
• 1-2 minute - 2%
• 2-3 min - 0%
• 3-4 min - 4%
• 4-5 min - 0%
• 5-6 min - 6%
• 6-7 min - 0%
• 7-8 min - 8%
• 8-9 min - 0%
• 9-10 min - 10%
Hill Climb #2
• 10-20 min - Repeat Hill #1
Hill Climb #3
• 20-21 min - 0%
• 21-22 min - 12%
• 22-23 min - 0%
• 23-24 min - 10%
• 24-25 min - 0%
• 25-26 min - 8%
• 26-27 min - 0%
• 27-28 min - 6%
• 28-29 min - 4%
• 29-30 min - 2%
Choose a speed you can maintain throughout the entire run. The 6-12% inclines
should be very challenging. Not ready to run? Try it at a brisk walking pace.
I ran at 6.5 mph most of the way and f inished the last 2 minutes at 8 mph. After
the f irst hill, I thought the 6.5 mph was going to be to easy, but I'm glad I stayed at
that pace because it got a lot harder. The transition f rom the second to third hill is a
tough one, there isn't much time to recover so just push through and keep going!
44 Deryn Macey
51. 20 Minute Rolling Hills Workout
Equipment Required: Treadmill
This workout is deceptively difficult. You will be running on the treadmill on an incline
for the whole 20 minutes and it will progressively increase up to 7%. This is a short run,
only 20 minutes, so choose a speed that is going to challenge you and that you can
maintain throughout, or you an start a bit faster and slow down a bit as needed in order to
complete all the hills. You can do anything for 20 minutes, so turn up the music and get to
it!
WORKOUT DETAILS
• 0-2 min – 2%
• 2-4 min – 4%
• 4-6 min – 3%
• 6-8 min – 5%
• 8-10 min – 4%
• 10-12 min – 6%
• 12-14 min – 5%
• 14-16 min – 7%
• 16-18 min – 6%
• 18-20 min – 8%
52. HIIT Treadmill Hill Workout

Equipment Required: treadmill
This workout is all about work, rest and repeat and by work, I mean work. The
intervals are going to be tough but push through to build strength, power, speed and
overall f intess.
Workout Details
Interval 1
• 10% incline for 1:30 min

• Rest 30-45 seconds
Interval 2

Interval 3

Interval 4
• 13% incline for :45 sec

Interval 5

Interval 6

Workout Notes
• Leave the treadmill running on an incline for the whole workout and just hopped onto
the side panels to rest, or hopped right off and walked around a little until I was ready
for the next repeat.
• Rest 30 – 45 seconds between each hill interval.
• Choose a speed you can maintain for the entire interval. This will most likely have to
reduce your speed as each interval gets steeper.
• To scale this workout, start at a lower incline and increase by 1% each round. For
example, start at 3% and work your way up to 8, or start at 5% and work your way up to
10. Find something that is achievable but will still be tough.
• If 3 rounds is too much, start with 1 round and work your way up to 3.
46 Deryn Macey
ABOUT THE AUTHOR
DE RYN M AC EY
D e r y n l i v e s i n Va n c o u v e r , B C w i t h h e r h u s b a n d a n d t w o d o g s . S h e
started Running on Real Food as a place to share her experiences
in the gym and in the kitchen. Over the years, the blog grew and
evolved into what it is today, a resource for delicious, simple,
healthy plant-based recipes and everything you need to eat well,
live well and feel amazing.
V IS IT THE B LOG
CONNECT W ITH DE RY N ON S OC IAL M E DIA
INSTA GRA M | FACEBOOK | TWITTER

INTELLECTUAL PROPERTY DISCLOSURE
Copyright © 2019 Running on Real Food. All rights reserved.
This book or any portion thereof may not be reproduced or used in any manner whatsoever without
the express written permission of the publisher, except for the use of brief quotations in a book
review. This book contains intellectual property owned by Running on Real Food, including trademarks,
copyrights, proprietary information, and other intellectual property. You may not modify, publish,
transmit, participate in the transfer or sale of, create derivative works from, distribute, display,
reproduce or perform, or in any way exploit in any format whatsoever any of the book o
RISKS OF USE
This content is not a substitute for direct, personal, professional medical care and diagnosis. None of the
workouts from this book should be performed or otherwise used without clearance from your physician or
health care provider first. The information contained within is not intended to provide specific physical or
mental health advice, or any other advice whatsoever, for any individual or company and should not be relied
upon in that regard
There may be risks associated with participating in activities mentioned in this book for people in poor health
or with pre-existing physical or mental health conditions. If you choose to participate in these risks, you do so
of your own free will and accord, knowingly and voluntarily assuming all risks associated with such activities.
These risks may also exist for those who are currently in good health right now.
As with any exercise program you assume certain risks to your health and safety. Any form of exercise
program can cause injuries. It is possible that you may become injured doing the exercises in this book,
especially if they are done with poor form. Any exercise does involve a risk of injury. If you choose to
participate in these risks, you do so of your own free will and accord, knowingly and voluntarily assuming all
risks associated with such exercise activities. These risks may also exist for those who are currently in good
health right now.
You must consult your doctor before beginning an exercise program, no exceptions. You are using these
workuts at your own risk and Running on Real Food is not responsible for any injuries or health problems you
may experience or even death as a result of using these workouts.
It is to be made clear that Deryn Macey is not responsible for any injuries or health problems you may
experience or even death as a result of using this book.
48 Deryn Macey

Fun and Functional Workouts Ebook

Transféré par

Informations du document

Titre original

Copyright

Formats disponibles

Partager ce document

Partager ou intégrer le document

Options de partage

Avez-vous trouvé ce document utile ?

Ce contenu est-il inapproprié ?

Droits d'auteur :

Formats disponibles

Fun and Functional Workouts Ebook

Transféré par

Droits d'auteur :

Formats disponibles

by

Thanks for grabbing a copy of my workout book!

Don't forget to tag me on Instagram @runningonrealfood when you're

You guys are awesome. Go get it.

1. Get Moving Strength and Conditioning Workout pg 6

Running on Real Food 3

Running on Real Food 5

Time Required: 30 minutes

Repeat for 2 rounds:

Repeat for 5 rounds:

2. 20 Minute Upper Body HIIT Workout

Time Required: 20 minutes

Repeat for 5 Rounds:

• 30 seconds push up to side plank

3. Full-Body Conditioning Workout

Time Required: 20-30 minutes

Complete the following for time:

Running on Real Food 7

4. Sprints and Burpee Cardio Workout

Time Required: 30 minutes

Complete 3 Rounds for Time:

How Fast to Run

This workout is designed to be complete as fast as possible so you want to crank up

• Burpee box jumps instead of burpees.

5. Shoulders and Core Strength Circuit Workout

Time Required: 20 minutes

Running on Real Food 9

6. Leg and Core Superset Workout

Time Required: 20 minutes

Complete 4 sets of each superset, resting 1-2 minutes between each.

• 10 barbell back squats

Subs for An At-Home Leg Workout

7. TOTAL BODY STRENGTH AND CARDIO WORKOUT

Time Required: 30-40 minutes

Running on Real Food 11

• 100 air squats

8. No-Equipment Bodyweight Workout

Time Required: 15-25 minutes

This no-equipment bodyweight strength workout can be done anytime, anywhere.

This workout is designed to be done as fast as possible (while maintaining good

• 20 – 16 – 12 – 8 – 4 of air squats, push-ups, reverse lunges, sit-ups

To increase the challenge, try one of these workout boosters:

• Jump squats instead of air squats.

9. 45 Minute EMOM Workout

Time Required: 45 minutes

This 45 Minute Full-Body EMOM Workout features 9 different exercises performed

• 6 Dumbbell Man Makers

10. 30 Minute Kettlebell HIIT Workout

Running on Real Food 13

Repeat for 2 Total Rounds (30 Minutes Total):

Perform as many rounds and reps as possible in 3 minutes of:

Perform as many rounds and reps as possible in 3 minutes of:

Perform as many rounds and reps as possible in 3 minutes of:

11. Legs and Hills Workout

Complete 3 Rounds of:

• Alternating Dumbbell Step-Up x 20

— Repeat the 5 Minute Hill Run —

Complete 3 Rounds of:

—- Repeat the 5 Minute Hill Run —

12. 34 Minute Death by AMRAP Workout

Running on Real Food 15

7 Minute AMRAP 1 (0:00-7:00)

— 3 minutes rest (7:00-9:00) —