Varsity Fit Training Guide Workouts

Welcome to the Varsity Fit Training Guide! 

You are eight weeks away from a stronger you! If you're looking for more of a challenge, combine the workouts into a more rigorous 4-week schedule. 

Before you get started, it's important to assess your current level of fitness by taking the Fit Test. All you need is a timer and a place to record your results. This will help you set a benchmark and track your progress before, during and after the program.

WARM UP | COOL DOWN

Exercise 1, Lower Body [WATCH HERE]

Complete four rounds with 1 minute of rest between rounds.

• 20 Squats
• 20 Lunge Back + Leg Lift [Right]
• 20 Lunge Back + Leg Lift [Left]
• 20 Calf Raises
• 20 Curtsy Lunge

Exercise 2, Upper Body & Core [WATCH HERE]

Complete four rounds with 1 minute of rest between rounds.

• 15 Push-ups
• 15 Tricep Dips
• 20 Decline Shoulder Taps
• 10 Inch Worms
• 20 Plank V-ups

Exercise 3, Power Legs [WATCH HERE]

30 seconds each move, 30 seconds rest between moves.

• Squat Jumps
• Right Lunge Jumps
• Left Lunge Jumps
• Power Ski Side to Side
• Plie Out and In
• Jumping Jacks

Exercise 4, Power Core [WATCH HERE]

30 seconds each move, 30 seconds rest between moves.

• Mountain Climbers
• Reach for Toes
• Knee to Opp Elbow
• Bicycle Crunch
• Tuck Ins
• Flutter Kicks

Exercise 5, Balance [WATCH HERE]

Complete four rounds with 1 minute of rest between rounds.

• 20 Warrior 3 to Knee Up (R)
• 20 Warrior 3 to Knee Up (L)
• 20 R Side Plank Twist
• 20 L Side Plank Twist
• 20 Tic Toc Kicks

Exercise 6, Jump Power [WATCH HERE]

Complete three rounds with 1 minute of rest between rounds.

• 30 High Knees
• 10 Tuck Jumps
• Leg Lifts: 15 Each
  • Straddle
  • Right Leg Lift
  • Left Leg Lift
• 15 Right Leg Kicks
• 15 Left Leg Kicks
• V-ups: 15 Each
  • Right Leg
  • Left Leg
  • Both Legs
• 1 min: 5 Star Jumps, 5 Jogs

Exercise 7, Upper Body Power [WATCH HERE]

30 seconds each move, 30 seconds rest between moves.

• Push-up Jacks
• Plank Up Downs
• Tricep Dips
• Power Push-ups

Exercise 8, Tabata [WATCH HERE]

8 total rounds: 20 seconds each move, 10 seconds of rest between each move.

• Heisman
• Double Pulse Lunge
• Side Shuffle Burpee
• T Jumps

Exercise 9, Lower Body [WATCH HERE]

Complete three rounds with 1 minute of rest between rounds.

• 20 Side to Side Squats
• 20 Right Lunge Back to Front
• 20 Left Lunge Back to Front
• 30 squat to Calf Raise
• 30 Curtsy Lunges
• 15 Bridge (Right & Left)

Exercise 10, Upper Body & Core [WATCH HERE]

Complete four rounds with 1 minute of rest between rounds.

• 20 Side to Side Push-ups
• 30 Decline Shoulder Taps
• 20 Tricep Push-ups
• Plank Clock Walk
• 20 Diamond Downdog Push-ups

Exercise 11, Power Legs [WATCH HERE]

2 rounds: 30 seconds each move, 30 seconds rest between moves.

• Squat Jump Half Turn
• Right Runner Lunge Explode
• Left Runner Lunge Explode
• Sideline Jump
• Plié Heel Click
• High Knees

Exercise 12, Power Core [WATCH HERE]

2 rounds: 30 seconds each move, 30 seconds rest between moves.

• Plank jacks
• Scissor kicks
• Plank side kicks
• Straight leg lifts
• Plank tuck in
• Cross kicks

Exercise 13, Balance [WATCH HERE]

Complete four rounds with 1 minute of rest between rounds.

• 20 R leg squat knee lift
• 20 L leg squat knee lift
• 20 R side plank knee to elbow
• 20 L side plank knee to elbow
• 20 R leg calf raise with back leg lift
• 20 L leg calf raise with back leg lift

Exercise 14, Jump Power [WATCH HERE]

Complete three rounds with 1 minute of rest between rounds

• 30 high knees
• 10 tuck jumps
• Leg Lifts: 15 Each
  • Straddle
  • Right leg lift
  • Left leg lift
• 15 Right leg kicks
• 15 Left leg kicks
• V-ups: 15 Each
  • Right leg
  • Left leg
  • Both legs
• 1 min: 5 Star jumps, 5 jogs

Exercise 15, Upper Body Power [WATCH HERE]

2 rounds: 30 seconds each move, 30 seconds rest between moves

• Power Push-ups
• Tricep Sit Kicks
• Plank Side Taps
• Russian Twist Row

Exercise 16, Tabata [WATCH HERE]

8 total rounds: 20 seconds each move, 10 seconds of rest between each move

• Squat Jump Lunge
• Plank Jump In
• Sumo Squat Side Jumps
• Burpees