Day Workout Day 1 Long Run * 30-minute run with heart rate at 80% of maximum heart rate (see formula at the bottom) Upper Body Circuit * Bench Press 3 x 5 * Shoulder Press 3 x 5 * Dips 2x as many as you can * Push-ups 2x as many as you can Day 2 HIIT Bike Workout * 5-minute warm-up at 50% maximum heart rate * 12 x 1-minute hard cycling (aim to keep your heart rate at 80% of maximum). * 1-minute break between intervals (cycling at half the resistance) * 5-minute cooldown at 50% maximum heart rate Day 3 Core Circuit Circuit through x 3 * 20 Crunches * 10 Bicycle Crunches (each side) * 30-second Plank * 30-second Side Plank (each side) Day 4 Sprint Intervals * 2 x 5 x 150m sprint at 80% speed * 2-minute breaks between each * 8-minute break between each set Day 5 Long Run * 30-minute run with heart rate at 80% of maximum heart rate Lower Body Circuit * Squat 3 x 5 * Leg Press 3 x 5 * Jump Squats 3 x 10 (no weight) * Lunges 3 x 20 (each side with no weight) Day 6 HIIT Bike Workout * 5-minute warm-up at 50% maximum heart rate * 12 x 1-minute hard cycling (aim to keep your heart rate at 80% of maximum). * 1-minute break between intervals (cycling at half the resistance) * 5-minute cooldown at 50% maximum heart rate Day 7 Rest Day 8 Long Run * 35-minute run with heart rate at 80% of maximum heart rate Upper Body Circuit * Bench Press 3 x 5 * Shoulder Press 3 x 5 * Dips 2 x as many as you can * Push-ups 2 x as many as you can Day 9 HIIT Bike Workout * 5-minute warm-up at 50% maximum heart rate * 12 x 1-minute hard cycling (aim to keep your heart rate at 80% of maximum). * 1-minute break between intervals (cycling at half the resistance) * 5-minute cooldown at 50% maximum heart rate Day 10 Core Circuit Circuit through x 4 * 20 Crunches * 10 Bicycle Crunches (each side) * 30-second Plank * 30-second Side Plank (each side) Day 11 Sprint Intervals * 2 x 5 x 150m sprint at 80% speed * 2-minute breaks between each * 8-minute break between each set Day 12 Long Run * 35-minute run with heart rate at 80% of maximum heart rate Lower Body Circuit * Squat 3 x 5 * Leg Press 3 x 5 * Jump Squats 3 x 10 (no weight) * Lunges 3 x 20 (each side with no weight) Day 13 HIIT Bike Workout * 5-minute warm-up at 50% maximum heart rate * 12 x 1-minute hard cycling (aim to keep your heart rate at 80% of maximum). * 1-minute break between intervals (cycling at half the resistance) * 5-minute cooldown at 50% maximum heart rate Day 14 Rest Day 15 Long Run * 40-minute run with heart rate at 80% of maximum heart rate Upper Body Circuit * Bench Press 3 x 5 * Shoulder Press 3 x 5 * Dips 2 x as many as you can * Push-ups 2 x as many as you can Day 16 HIIT Bike Workout * 5-minute warm-up at 50% maximum heart rate * 14 x 1-minute hard cycling (aim to keep your heart rate at 80% of maximum). * 1-minute break between intervals (cycling at half the resistance) * 5-minute cooldown at 50% maximum heart rate Day 17 Core Circuit Circuit through x 4 * 20 Crunches * 10 Bicycle Crunches (each side) * 30-second Plank * 30-second Side Plank (each side) Day 18 Sprint Intervals * 2 x 5 x 150m sprint at 80% speed * 2-minute breaks between each * 8-minute break between each set Day 19 Long Run * 40-minute run with heart rate at 80% of maximum heart rate Lower Body Circuit * Squat 3 x 5 * Leg Press 3 x 5 * Jump Squats 3 x 10 (no weight) * Lunges 3 x 20 (each side with no weight) Day 20 HIIT Bike Workout * 5-minute warm-up at 50% maximum heart rate * 14 x 1-minute hard cycling (aim to keep your heart rate at 80% of maximum). * 1-minute break between intervals (cycling at half the resistance) * 5-minute cooldown at 50% maximum heart rate Day 21 Rest Day 22 Long Run * 40 minute run with heart rate at 80% of maximum heart rate Upper Body Circuit * Bench Press 4 x 5 * Shoulder Press 4 x 5 * Dips 3 x as many as you can * Push-ups 3 x as many as you can Day 23 HIIT Bike Workout * 5-minute warm-up at 50% maximum heart rate * 14 x 1-minute hard cycling (aim to keep your heart rate at 80% of maximum). * 1-minute break between intervals (cycling at half the resistance) * 5-minute cooldown at 50% maximum heart rate Day 24 Core Circuit Circuit through x 4 * 20 Crunches * 10 Bicycle Crunches (each side) * 30-second Plank * 30-second Side Plank (each side) Day 25 Sprint Intervals * 2 x 6 x 150m sprint at 80% speed * 2-minute breaks between each * 8-minute break between each set Day 26 Long Run * 40 minute run with heart rate at 80% of maximum heart rate Lower Body Circuit * Squat 4 x 5 * Leg Press 4 x 5 * Jump Squats 4 x 10 (no weight) * Lunges 4 x 20 (each side with no weight) Day 27 HIIT Bike Workout * 5-minute warm-up at 50% maximum heart rate * 14 x 1-minute hard cycling (aim to keep your heart rate at 80% of maximum). * 1-minute break between intervals (cycling at half the resistance) * 5-minute cooldown at 50% maximum heart rate Day 28 Rest Day 29 Long Run * 45 minute run with heart rate at 80% of maximum heart rate Upper Body Circuit * Bench Press 3 x 5 * Shoulder Press 3 x 5 * Dips 2 x as many as you can * Push-ups 2x as many as you can Day 30 HIIT Bike Workout * 5-minute warm-up at 50% maximum heart rate * 14 x 1-minute hard cycling (aim to keep your heart rate at 80% of maximum). * 1-minute break between intervals (cycling at half the resistance) * 5-minute cooldown at 50% maximum heart rate *Note: To find maximum heart rate, use this formula: Maximum Heart Rate = 220-Age