We discuss setting yourself up for success, and what the next 90 days are going to look like.

The warm up and cooldown are just as important to our bodies as the workout itself. Here I discuss why, how and when to do these practices.

DAY 01: FIT TEST (WEIGH-IN DAY)
EXERCISE :50 SEC / REST :10 SEC

1. SPEED SQUATS
2. HIGH KNEES
3. PUSH-UPS
4. SQUAT JUMPS
5. TRICEP DIPS
6. BURPEES
7. ALTERNATING LUNGES
8. ELBOW PLANK

DAY 02: STRENGTH
EXERCISE (SEE BELOW) / REST (SEE BELOW) (3 SETS)

1. 20 REPS - SPEED SQUATS (REST :10 SEC)
2. :30 SEC - ELBOW PLANK (REST :10 SEC)
3. 20 REPS - PUSH-UPS (REST :10 SEC)
4. 10 REPS - BURPEES (REST :10 SEC)
5. 20 REPS - ALTERNATING LUNGES (REST :10 SEC)
6. :30 SEC - ELBOW PLANK (RES...

DAY 03: HIIT CARDIO
EXERCISE :60 SEC / REST :60 SEC

1. IRISH JIG
2. JUMPING JACKS
3. SPEED SKATERS
4. MOUNTAIN CLIMBERS
5. FAKE JUMPROPE
6. IRISH JIG
7. JUMPING JACKS
8. SPEED SKATERS
9. MOUNTAIN CLIMBERS
10. FAKE JUMP ROPE

DAY 04: STRENGTH
EXERCISE (SEE BELOW) / REST (SEE BELOW)

1. 20 REPS - PUSH-UPS (REST :10 SEC)
2. :30 SEC - HIGH KNEES (REST :10 SEC)
3. 20 REPS - PUSH-UPS (REST :10 SEC)
4. :30 SEC - HIGH KNEES (REST :60 SEC)
5. 20 REPS - ALTERNATING LUNGES (REST :10 SEC)
6. 20 REPS - TRICEP DIPS (REST :10 SEC)
...

DAY 05: STRENGTH
EXERCISE (SEE BELOW) / REST (SEE BELOW) (3 SETS)

1. 20 REPS - ALTERNATING LUNGES (REST :10 SEC)
2. 10 REPS - BURPEES (REST :10 SEC)
3. 20 REPS - PUSH-UPS (REST :10 SEC)
4. :30 SEC - HIGH KNEES (REST :60 SEC)
5. 20 REPS - TRICEP DIPS (REST :10 SEC)
6. 20 REPS - SPEED SQUATS (REST...

DAY 06: HIIT CARDIO
EXERCISE :60 SEC / REST :60 SEC

1. IRISH JIG
2. JUMPING JACKS
3. SPEED SKATERS
4. MOUNTAIN CLIMBERS
5. FAKE JUMPROPE
6. IRISH JIG
7. JUMPING JACKS
8. SPEED SKATERS
9. MOUNTAIN CLIMBERS
10. FAKE JUMPROPE

DAY 07: SUNDAY SKINNY

DAY 08: STRENGTH
EXERCISE 10:00 MIN / REST :00 SEC

1. 8 COUNT BODY BUILDERS

DAY 09: HIIT CARDIO
EXERCISE :60 SEC / REST :60 SEC

1. IRISH JIG
2. JUMPING JACKS
3. SPEED SKATERS
4. MOUNTAIN CLIMBERS
5. FAKE JUMPROPE
6. IRISH JIG
7. JUMPING JACKS
8. SPEED SKATERS
9. MOUNTAIN CLIMBERS
10. FAKE JUMPROPE

DAY 10: STRENGTH
EXERCISE 10:00 MIN / REST :00 SEC

1. 8 COUNT BODY BUILDERS

DAY 10: STRENGTH (ADDITIONAL EXERCISE)
EXERCISE :60 SEC / REST :00 SEC

2. PLANK OBJECT TOUCH

DAY 11: HIIT CARDIO
EXERCISE :60 SEC / REST :60 SEC

1. IRISH JIG
2. JUMPING JACKS
3. SPEED SKATERS
4. MOUNTAIN CLIMBERS
5. FAKE JUMPROPE
6. IRISH JIG
7. JUMPING JACKS
8. SPEED SKATERS
9. MOUNTAIN CLIMBERS
10. FAKE JUMPROPE

DAY 12: FIT TEST
EXERCISE :50 SEC / REST :10 SEC

1. SPEED SQUATS
2. HIGH KNEES
3. PUSH-UPS
4. SQUAT JUMPS
5. TRICEP DIPS
6. BURPEES
7. ALTERNATING LUNGES
8. ELBOW PLANK

DAY 13: HIIT CARDIO
EXERCISE :60 SEC / REST :60 SEC

1. IRISH JIG
2. JUMPING JACKS
3. SPEED SKATERS
4. MOUNTAIN CLIMBERS
5. FAKE JUMPROPE
6. IRISH JIG
7. JUMPING JACKS
8. SPEED SKATERS
9. MOUNTAIN CLIMBERS
10. FAKE JUMP ROPE

DAY 14: SUNDAY SKINNY

DAY 15: STRENGTH (WEIGH-IN DAY)
EXERCISE (SEE BELOW) / REST :60 SEC (2 SETS)

1. 2:00 MIN - SQUAT SWING
2. 2:00 MIN - PUSH-UP T-STANDS
3. 2:00 MIN - LUNGE KNEE-UPS
4. 1:00 MIN - MOUNTAIN CLIMBERS
5. 2:00 MIN - BICEP CURL (3 REP ROUNDERS)
6. 1:00 MIN - STEP-UPS (RIGHT) (REST :30 SEC)
7. 1:00 MIN -...

DAY 16: HIIT CARDIO
EXERCISE :60 SEC / REST :60 SEC

1. IRISH JIG
2. JUMPING JACKS
3. SPEED SKATERS
4. MOUNTAIN CLIMBERS
5. FAKE JUMPROPE
6. IRISH JIG
7. JUMPING JACKS
8. SPEED SKATERS
9. MOUNTAIN CLIMBERS
10. FAKE JUMP ROPE

DAY 17: STRENGTH
EXERCISE (SEE BELOW) / REST :60 SEC

1. 2:00 MIN - SQUAT SWING
2. 2:00 MIN - PUSH-UP T-STANDS
3. 2:00 MIN - LUNGE KNEE-UPS
4. 1:00 MIN - MOUNTAIN CLIMBERS
5. 1:30 MIN - BICEP CURL (3 REP ROUNDERS)
6. 1:00 MIN - STEP-UPS (RIGHT) (REST :30 SEC)
7. 1:00 MIN - STEP-UPS (LEFT)
8. 1:00...

DAY 18: HIIT CARDIO
EXERCISE :60 SEC / REST :60 SEC

1. IRISH JIG
2. JUMPING JACKS
3. SPEED SKATERS
4. MOUNTAIN CLIMBERS
5. FAKE JUMP ROPE
6. IRISH JIG
7. JUMPING JACKS
8. SPEED SKATERS
9. MOUNTAIN CLIMBERS
10. FAKE JUMP ROPE

DAY 19: STRENGTH
EXERCISE (SEE BELOW) / REST :60 SEC

1. 2:00 MIN - SQUAT SWING
2. 2:00 MIN - PUSH-UP T-STANDS
3. 2:00 MIN - LUNGE KNEE-UPS
4. 1:00 MIN - MOUNTAIN CLIMBERS
5. 1:30 MIN - BICEP CURL (3 REP ROUNDERS)
6. 1:00 MIN - STEP-UPS (RIGHT) (REST :30 SEC)
7. 1:00 MIN - STEP-UPS (LEFT)
8. 1:00...

DAY 20: HIIT CARDIO
EXERCISE :60 SEC / REST :60 SEC

1. IRISH JIG
2. JUMPING JACKS
3. SPEED SKATERS
4. MOUNTAIN CLIMBERS
5. FAKE JUMP ROPE
6. IRISH JIG
7. JUMPING JACKS
8. SPEED SKATERS
9. MOUNTAIN CLIMBERS
10. FAKE JUMP ROPE

DAY 21: SUNDAY SKINNY

DAY 22: STRENGTH
EXERCISE (SEE BELOW) / REST :60 SEC (3 SETS)

1. 3:00 MIN - SQUAT / CURL / PRESS
2. 1:00 MIN - TEETER-TOTTER LUNGES (RIGHT)
3. 1:00 MIN - TEETER-TOTTER LUNGES (LEFT)
4. 3:00 MIN - 3 PART SHOULDER PRESS SERIES
5. 1:00 MIN - BENT-OVER ROWS
6. EXTENDED PLANK (HOLD AS LONG AS YOU CAN)